Madeeha Syed

The science around detox diets is weak. Maintaining optimal liver health simply comprises of healthy eating.

Does ‘Detoxing’ Actually Help Your Liver?

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

Detox drinks for liver cleanse? Despite their popularity, doctors do not believe they are effective. However, healthy eating helps improve health in the long term.

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Iqra Mazhar

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

Is Keto Diet Safe For People With Diabetes?

Introduction

In recent years, there has been a significant surge of interest in exploring different weight loss regimes, specifically following high-protein diets. One such high-protein diet is the <a href="https://www.merisehat.pk/article/what-is-the-ketogenic-diet">ketogenic diet</a>, or simply the keto diet, which is a diet rich in proteins and fats. Initially, the ketogenic diet was primarily proposed to reduce the frequency of epileptic seizures in children, but it has since gained popularity for weight loss. While there is evidence of short-term results with the keto diet, the verdict on its long-term benefits is still inconclusive. However, unlike other low-carb diets that center around protein, the ketogenic diet focuses mainly on fat.

&nbsp;

Understanding The Advantages Of Keto Diet In Diabetes

In 2008, researchers conducted a 24-week study to determine the effects of a low-carbohydrate diet on people with diabetes type 2 and obesity. The study concluded that people who followed the ketogenic diet saw a significant improvement in the glycemic index compared to those following a low-glycemic diet<a href="#accordion">[1]</a>. Patients following a ketogenic diet also saw a significant reduction in the use of medication. Another study conducted in 2013 reported that participants on a ketogenic diet showed improvements in their blood sugar levels and were also able to taper off insulin requirements compared to other diets<a href="#accordion">[2]</a>. Similarly, the ketogenic diet outperformed a low-fat diabetes diet, and the participants showed better weight loss and control of HbA1c in another study<a href="#accordion">[3]</a>.&nbsp;

Although it may seem unlikely that a high-fat diet focuses on weight loss, the ketogenic diet is different and can potentially change the way your body stores and uses energy. The ketogenic diet is high in fat and low in carbs. Instead of sugar, your body converts fat into energy in the keto diet. As mentioned earlier, the diet was initially considered for the treatment of epilepsy in the 1920s, but the effects were later also studied for type 2 diabetes<a href="#accordion">[4]</a>. The ketogenic diet improves blood sugar levels and reduces the need for insulin. However, as with any other diet, there are risks associated with the keto diet as well. Thus, it is important to discuss the possibility of starting the keto diet with your doctor before making any drastic changes to your current diet plan.&nbsp;

&nbsp;

Diabetes is of 2 types: diabetes type 1 and diabetes type 2.&nbsp;

<ul>
	<li>In type 1 diabetes, the body is incapable of producing insulin, and the patient has to rely on medication for life. This condition is less common and is typically diagnosed during childhood.&nbsp;</li>
	<li>In diabetes type 2, which has a more common presentation of the two, the body either does not produce enough insulin to meet the body&rsquo;s needs, or the insulin produced does not work effectively in lowering blood glucose levels.&nbsp;</li>
	<li>Pre-diabetic people have higher than normal blood sugar levels&nbsp;and are at a higher risk of developing diabetes type 2 if they do not take precautionary lifestyle and dietary measures.&nbsp;</li>
	<li>Gestational diabetes is described as diabetes that develops when you are pregnant. This type of diabetes generally resolves after giving birth. Though, it places you at a higher risk of developing type 2 diabetes.&nbsp;</li>
</ul>

&nbsp;

<h4>"Good diabetes control can increase your heart rate variability. Head on over to the <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan</a> and get your reading now!"</h4><h4> </h4>

Unlike other low-carb diets, the keto diet aims to force your body to use a different type of fuel. And instead of relying on sugar that comes from carbohydrates, for example, fruits, vegetables, legumes, and grains, the diet relies on ketone bodies. This is a type of fuel that the liver produces using stored fat. While burning fat sounds like an ideal way to lose weight, getting the liver to make ketone bodies is a tricky process.&nbsp;

<ul>
	<li>The diet requires that you restrict your intake of carbohydrates to 20 to 25 grams per day.&nbsp;</li>
	<li>Typically, reaching the state of ketosis takes a few days.&nbsp;</li>
	<li>If your diet is too high in protein, it can also interfere with ketosis.&nbsp;</li>
</ul>

In many cases, people with type 2 diabetes are overweight and a high-fat diet may seem unhelpful. The goal of a ketogenic diet is to train the body into using fat instead of carbohydrates or glucose. On the ketogenic diet, most of the energy comes from fat and only a small amount comes from carbohydrates. However, there are some ground rules. A diet high in fats doesn&rsquo;t mean that you should load up on saturated fats. It is recommended that your diet is rich in heart-healthy fats to maintain overall health. Some healthy foods that you can eat on a ketogenic diet include:&nbsp;

<ul>
	<li>Eggs&nbsp;</li>
	<li>Fish&nbsp;</li>
	<li>Cottage cheese&nbsp;</li>
	<li>Avocado&nbsp;</li>
	<li>Olives&nbsp;</li>
	<li>Nuts&nbsp;</li>
	<li>Seeds</li>
	<li>Olive oil&nbsp;</li>
	<li>Nut butter&nbsp;</li>
</ul>

&nbsp;

Foods To Be Eaten In Moderation

<ul>
	<li>Berries -&nbsp;1 cup or less</li>
	<li>Plain, Greek yogurt -&nbsp;1 cup or less</li>
	<li>Cottage cheese -&nbsp;1/2 cup or less</li>
	<li>Nuts and peanuts -&nbsp;1&ndash;2 ounces&nbsp;or 30&ndash;60 grams</li>
	<li>Flaxseeds or chia seeds -&nbsp;2 tablespoons</li>
	<li>Dark chocolate (at least 85% cocoa) -&nbsp;30 grams or less</li>
</ul>

&nbsp;

Foods To Avoid

<ul>
	<li>Bread&nbsp;</li>
	<li>Pasta&nbsp;</li>
	<li>Cereal&nbsp;</li>
	<li>Corn and other grains&nbsp;</li>
	<li>Potatoes, sweet potatoes</li>
	<li>Milk&nbsp;</li>
	<li>Fruits excluding berries&nbsp;</li>
	<li>Juices, sodas, and sweetened teas</li>
	<li>Desserts, candies, ice cream, and other baked goods</li>
</ul>

&nbsp;

When you eat carbs, your body&rsquo;s digestive system breaks down the carbohydrates and turns them into sugars that enter your bloodstream. The more sugar there is in your bloodstream, the more insulin your body needs to break down the sugar for energy. Insulin signals the cells to use the sugar for energy and energy storage. Moreover, the pancreas releases glucagon when the cells of your body begin to use the blood sugar. The two hormones, insulin, and glucagon work together to ensure that you have enough energy. If you have diabetes, then this means that your body is not using the insulin properly or cannot make or is not making enough insulin.

Hence, for people with diabetes type 2, it is recommended to control carbohydrate intake because it turns to sugar, and having it in large quantities can cause spikes in blood sugar levels. However, the ketogenic diet has the potential to decrease the levels of blood glucose. Your doctor will determine the number of carbs you should have based on your needs, current BMI, etc. Studies have shown that some people experience reduced blood sugar by switching to a diet high in fat.

Diabetes affects about 10 percent of the American population. Whereas in Pakistan, 17.1% of the population is estimated to be living with diabetes. This makes a total of 19 million adults in Pakistan who are at risk of the life-threatening complications of diabetes making it a pertinent public health issue<a href="#accordion">[5]</a>.&nbsp;

&nbsp;

Other than the standard keto diet, there are 3 other variations of the diet: the cyclical ketogenic diet, the targeted ketogenic diet, and the very low-carb diet.&nbsp;

<ul>
	<li>On the cyclical ketogenic diet, you can eat 100 to 150 grams of clean carbs once or twice a week.</li>
	<li>With the targeted ketogenic diet, you can follow the same rules as a regular keto diet but the time you eat carbs is fixed. It is suggested to consume carbs before or after a workout.&nbsp;</li>
	<li>The very low-carb diet, as the name suggests, allows you to eat very small quantities of carbs, high fat, and moderate protein. However, compared to the standard keto diet that allows only 50 grams of carbs a day, this diet allows you to eat 100 to 150 grams of carbs daily. However, this may not help you reach a state of ketosis.&nbsp;</li>
</ul>

&nbsp;

Conclusion

After reading this article, you may be wondering how a diet that focuses on fat makes it good for you. Especially, considering the fact that many people with diabetes also have obesity. While this question is completely reasonable, the keto diet is about redefining our understanding of fat. For years, people have focused on low-fat foods, milk, and yogurt thinking that fats are the root cause of all our health concerns, including obesity. However, the situation is more complex.&nbsp;

A recent study indicates that focusing on reducing total fats leads to harmful habits such as increased consumption of refined carbohydrates and added sugars. Moreover, it also leads to avoiding nutrient-dense foods, such as nuts, seeds, vegetable oils, and avocados. We all need fat to keep ourselves healthy and only recently researchers have started shifting from anti-fat foods to encouraging high-fat foods. In simpler words, fat is an important source of energy. It helps our bodies absorb essential vitamins and minerals, helps our muscles move, and enables blood to clot. Thus, science shows that a diet high in fat can be healthy, whereas eating low-fat diets can actually be harmful in the long run because of overconsumption of carbs and processed foods.&nbsp;

&nbsp;

Key Points

<ul>
	<li>It is important that you speak with your doctor before you start a keto diet. Speaking with your doctor is a rule that should be followed before starting any diet.&nbsp;</li>
	<li>A keto diet can be helpful for diabetics who want to lose weight and lessen the need for medications. However, for others, it might even make diabetes worse. The diet isn&rsquo;t a magic weight loss pill, and there is currently limited information on the long-term effects of a keto diet.&nbsp;</li>
	<li>Moreover, be cautious when transitioning from the keto diet to adding carbs back to your diet. Sudden high consumption of carbs can cause your blood sugar levels to spike, and cause you to gain weight.</li>
</ul>

&nbsp;

[1] Westman, E.C., Yancy, W.S., Mavropoulos, J.C., Marquart, M. and McDuffie, J.R., 2008. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & metabolism, 5(1), pp.1-9.

[2] Paoli, A., Rubini, A., Volek, J.S. and Grimaldi, K.A., 2013. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), pp.789-796.

[3] Saslow, L.R., Mason, A.E., Kim, S., Goldman, V., Ploutz-Snyder, R., Bayandorian, H., Daubenmier, J., Hecht, F.M. and Moskowitz, J.T., 2017. An online intervention comparing a very low-carbohydrate ketogenic diet and lifestyle recommendations versus a plate method diet in overweight individuals with type 2 diabetes: a randomized controlled trial. Journal of medical Internet research, 19(2), p.e5806.

[4] Meira, I.A., Romão, T.T., do Prado, H.P., Krüger, L.T., Pires, M.E.P. and da Conceição, P.O., 2019. Ketogenic diet and epilepsy: What we know so far, Front. Neurosci-Switz.(13), 5.

[5] Akhtar, S., Nasir, J.A., Abbas, T. and Sarwar, A., 2019. Diabetes in Pakistan: a systematic review and meta-analysis. Pakistan journal of medical sciences, 35(4), p.1173.Akhtar, S., Nasir, J.A., Abbas, T. and Sarwar, A., 2019. Diabetes in Pakistan: a systematic review and meta-analysis. Pakistan journal of medical sciences, 35(4), p.1173.

Staff Writer

The Dos And Don’ts Of Keto

Overview

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>

Bottom Line

<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;

Dr. Safia Mehmood

Ismail Munir

How Do I Boost My Iron Levels?

Iron is an essential mineral that your body uses to make hemoglobin. Iron is also an essential mineral for growth and development. There are two types of iron in food: animal-derived and plant-derived. While there is enough iron available in our food sources, it can also be taken as a supplement.

Understanding Ways To Treat Iron Deficiency Anemia

Studies have shown that the average amount of iron is 8.7 milligrams per day for men and 14.8 milligrams per day for women. The requirement for iron in vegetarians and vegans is 1.8 times more than in people who eat meat.&nbsp;

&nbsp;

You need iron to function properly. A lack of iron in your diet will lead to iron deficiency. Iron plays an important role in different bodily functions; it is an essential nutrient needed to form hemoglobin and carry oxygen in your blood to organs and tissues. This is important for optimal heart health, immune function, and respiratory functions.

&nbsp;

<a href="https://www.merisehat.pk/disease/anemia">Anemia</a> occurs when the body does not have enough red blood cells to carry oxygen to the body&rsquo;s organs and tissues. There are different types of anemia, but iron-deficiency anemia is the most common type of anemia in developing countries. According to the World Health Organization, 1.62 billion people are estimated to be affected by anemia worldwide.&nbsp;

&nbsp;

Low levels of iron can further lead to iron deficiency anemia. The symptoms of anemia include:&nbsp;

<ul>
	<li>Fatigue&nbsp;</li>
	<li>Weakness&nbsp;</li>
	<li>Pale and yellow skin&nbsp;</li>
	<li>Shortness of breath&nbsp;</li>
	<li>Lightheadedness&nbsp;</li>
	<li>Chest pain&nbsp;</li>
	<li>Cold hands and feet&nbsp;</li>
	<li>Headaches&nbsp;</li>
</ul>

&nbsp;

There are some types of anemia that are inherited and cannot be prevented, for example, sickle cell anemia, hemolytic anemia, and aplastic anemia.&nbsp;

However, anemia caused because of iron deficiency, vitamin B12, and vitamin B9 deficiency, can be prevented by eating well. This includes eating foods that provide enough iron and vitamins, in addition to vitamin C food sources, because it helps with the absorption of iron. Studies have also shown that drinking enough water helps keep hemoglobin levels up.

Moreover, daily iron supplementation may increase hemoglobin levels, and decrease the risk of anemia in infants, school-aged children, and pregnant and non-pregnant women. Foods fortified with iron and improving overall diet also have benefits in reducing the risk of developing iron-deficiency anemia.

There are some types of anemia that are short-term and mild. However, others can affect you throughout your life. There are several ways to manage anemia, including:

<ul>
	<li><a href="https://www.merisehat.pk/article/anemia-best-meals-for-boosting-iron">A healthy, well-balanced diet</a></li>
	<li>Stay hydrated</li>
	<li>Regular exercise</li>
	<li>Avoid&nbsp;exposure to chemicals that trigger anemia</li>
	<li>Visiting the dentist regularly because anemia increases the risk of tooth decay and gum disease</li>
	<li>Keep track of your symptoms and talk to your doctor about any changing symptoms</li>
</ul>

&nbsp;

If you have anemia, it is important to make good food choices. For example, avoid junk foods because it means adding calories to your diet without getting any essential nutrients. In addition, some foods impair the absorption of iron. Therefore, it is important to make the right food choices.

Here are some foods you should avoid:&nbsp;

<ul>
	<li>Coffee, tea, and other tannin-containing products, such as some spices</li>
	<li>Egg whites</li>
	<li>Fiber, but not all of it because some iron supplements may cause constipation</li>
	<li>Soy protein</li>
	<li>You should not be taking calcium with iron supplements because it impairs its absorption</li>
</ul>

&nbsp;

Here are some foods you should eat:

<ul>
	<li>Whether you eat meat or not, you should generally eat iron-rich foods, such as lentils, spinach, and pistachios.&nbsp;</li>
	<li>You can also get protein from different kinds of meat, like lean beef and turkey. There are some iron-fortified foods also available for vegans and vegetarians.&nbsp;</li>
	<li>It is also important to incorporate citrus fruits, berries, and other vitamin C-containing foods such as peppers and tomatoes in your diet to improve iron consumption.</li>
</ul>

&nbsp;

Consult with a healthcare provider to help with your iron intake, and do what works best for you.&nbsp;

&nbsp;

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

AL SHIFA CLINIC KARACHI

Syed Intisar Hussain

Does Diet Play A Role In Ulcerative Colitis?

There is no single diet that people with ulcerative colitis should follow, but eliminating foods that trigger symptoms can reduce discomfort. However, while the cause of the disease is still unknown, it has been linked with genetics, lifestyles, unhealthy diets, and environmental factors.&nbsp;

In this article, we will highlight the foods that may trigger <a href="https://www.merisehat.pk/disease/ulcerative-colitis">ulcerative colitis</a> and foods that might be beneficial for people with the condition.

&nbsp;

Understanding The Role Of Diet In Ulcerative Colitis Management

Ulcerative colitis is a form of inflammatory bowel disease and causes symptoms of&nbsp;diarrhea, loss of appetite, and abdominal discomfort. Although there is no cure for ulcerative colitis yet, it can be managed by eating or avoiding certain foods, to help reduce inflammation and flare-ups.&nbsp;

&nbsp;

Though diet specifically does not play a role in causing ulcerative colitis, some changes in your diet can help alleviate the symptoms. For example, it may be useful to:&nbsp;

<ul>
	<li>Eat small 5 or 6 meals in a day, instead of eating 3 main meals. This may help control your symptoms.&nbsp;</li>
	<li>It is easy to become dehydrated when you have ulcerative colitis because you lose a lot of fluids. Therefore, drink plenty of fluids and avoid caffeine and alcohol. Caffeine and alcohol, in addition to fizzy drinks, can cause flatulence (gas).&nbsp;</li>
	<li>Ask your doctor to prescribe you food supplements, as you might not be getting enough vitamins and minerals in your diet.&nbsp;</li>
</ul>

No single diet can help everyone with ulcerative colitis because the condition changes over time; therefore, your diet plan needs to be flexible, and the key is to find what works for you.&nbsp;

&nbsp;

<h5>Planning Your Meals</h5>

While preparing your meals, remember that a well-balanced diet will give you the protein, whole grains, and fresh fruits and vegetables that you need. With ulcerative colitis, you may not be able to eat everything at the restaurants you like or off the grocery store shelves. Simple tweaks in your meals can help alleviate symptoms of ulcerative colitis. For example, switch to low-fat dairy and steam your vegetables. Some people follow a low-fiber diet and get about 10 to 15 grams of fiber a day, which helps with going to the bathroom less often.&nbsp;

&nbsp;

<h5>Foods To Avoid&nbsp;</h5>

Below is a list of foods that are troublemakers if you have ulcerative colitis:&nbsp;

<ul>
	<li>Caffeine</li>
	<li>Carbonated drinks</li>
	<li>Dairy products, especially if you&#39;re lactose intolerant</li>
	<li>Dried beans, peas, and legumes</li>
	<li>Dried fruits</li>
	<li>Foods that have sulfur or sulfate</li>
	<li>Foods high in fiber</li>
	<li>Meat</li>
	<li>Nuts and nut butters&nbsp;</li>
	<li>Popcorn</li>
	<li>Products that have sorbitol such as sugar-free chewing gum&nbsp;</li>
	<li>Refined sugar</li>
	<li>Raw vegetables and fruits&nbsp;</li>
	<li>Spicy foods</li>
</ul>

&nbsp;

<h5>Follow A Low-Residue Diet&nbsp;</h5>

A low-residue diet and a low-fiber diet have also been shown to help with the symptoms of ulcerative colitis. The purpose of this diet is to have fewer and smaller bowel movements each day. Below are examples of foods that can be eaten as part of a low-residue diet:&nbsp;

<ul>
	<li>White bread&nbsp;</li>
	<li>Refined breakfast cereals, for example, cornflakes</li>
	<li>White rice</li>
	<li>Refined, low-fiber pasta and noodles&nbsp;</li>
	<li>Cooked vegetables&nbsp;</li>
	<li>Lean meat and fish&nbsp;</li>
	<li>Eggs&nbsp;</li>
	<li>Avocados&nbsp;</li>
	<li>Applesauce&nbsp;</li>
</ul>

&nbsp;

Keep a food diary to stay more organized. You can keep a small notebook or use your smartphone to keep track of what you eat and drink and how the food makes you feel, both good and bad. Though, maintaining a diary requires time and patience, it will help you keep track of your condition and adjust your diet plan according to your needs.&nbsp;A diary will also help you document the foods you can tolerate and others that make your symptoms worse. This will help you identify problem foods and help eliminate it from your diet. However, don’t eliminate entire food groups from your diet without speaking to your doctor. If you are trying new foods, it is advisable to try one type in a day, so it is easier to spot foods that are triggering the symptoms.&nbsp;<div> </div>

Studies have shown that certain nutrients help fight irritation and swelling in your gut that is caused by ulcerative colitis.&nbsp;

Researchers have studied how linoleic acid, found in coconut oil, egg yolks, olive oil, and walnuts triggers the symptoms of ulcerative colitis. Although everyone needs good fats in their diet, this fat may play a role in triggering inflammation if you eat too much of it. Contrastingly, omega-3 fatty acids, EPA and DHA may fight inflammation. Good fat blocks the inflammation-causing chemicals in your body. Fish oil is a good source of omega-3 fatty acids.

Some studies have also shown that yogurt with gut-healthy bacteria also alleviates inflammation.&nbsp;

A diet low in FODMAPs (fermentable carbohydrates found in meats), fruits, and dairy may also help ease the symptoms of ulcerative colitis. Though the evidence is unclear.&nbsp;

Any diet should be followed under close monitoring because restricting certain foods may lead to poor nutrition and other problems.&nbsp;

&nbsp;

<ul>
	<li>People should review diet plans from time to time to note any changes in the body&rsquo;s reaction to specific foods.</li>
	<li>It is also essential that you inform your doctor if any of the foods in your diet trigger the symptoms of ulcerative colitis or make them worse.</li>
	<li>However, there&rsquo;s no &ldquo;one size fits all&rdquo; for diets targeting ulcerative colitis. Every diet may not be suitable for everyone; thus, you must talk with your doctor or nutritionist before starting one.&nbsp;</li>
</ul>

&nbsp;

[1] Rosa, R., Ornella, R., Maria, G.C., Elisa, S., Maria, N., Chiara, M., Antonio, N., Tiziana, M., Gian, L.D.A., Francesco, D.M. and Gioacchino, L., 2018. The role of diet in the prevention and treatment of Inflammatory Bowel Diseases. Acta Bio Medica: Atenei Parmensis, 89(Suppl 9), p.60.

Anemia: Best Meals For Boosting Iron

Iron deficiency anemia is the most common nutritional disorder in the world according to the World Health Organization. A deficiency in the mineral i.e. iron leads to a deficiency in red blood cells, which causes anemia. Oxygen binds to the hemoglobin in the red blood cells and is transported to the organs and tissues. In anemia, the blood is not carrying enough oxygen to the cells of the body. Thus, causing you to feel weak and tired.

There are several causes of iron deficiency anemia, but inadequate dietary intake and a loss of blood are the two most common causes. Doctors typically prescribe oral iron supplements and intravenous (IV) iron to treat iron deficiency.&nbsp;

Similarly, people with iron deficiency anemia are also encouraged to follow a diet plan specifically designed for iron deficiency. The diet includes animal- and plant-based iron-rich foods, such as poultry, meat, seafood, nuts, seeds, and beans. While an iron-rich diet is necessary, you also need to include foods in your diet that improve the body&rsquo;s absorption of iron, in addition to avoiding foods that may interfere with the process.&nbsp;

&nbsp;

Understanding Ways To Increase Dietary Iron

Adding iron-rich foods to your diet and foods that increase the absorption of iron is the best way to curb iron-deficiency anemia. Iron-fortified cereals, bread products, orange juice, rice, and bread help with bringing iron levels back up. Below is a diet plan that a person with anemia may follow:&nbsp;

&nbsp;

<h5 dir="ltr">Breakfast&nbsp;</h5>

<ul>
	<li>
	Option 1: Unsweetened, iron-fortified oatmeal topped with either almonds, cashews, or walnuts, and a glass (8 ounces) of 100% orange juice which may help increase the absorption of iron in your body.&nbsp;
	</li>
	<li>Option 2: Brown bread, eggs, and apples, with a hand full of iron-rich nuts. Avoid tea and coffee with your meals as it inhibits the absorption of iron.&nbsp;</li>
</ul>

&nbsp;

<h5 dir="ltr">Lunch&nbsp;</h5>

<ul>
	<li>
	Option 1: Boiled rice, chickpeas, or lentils with beef, chicken, or fish.&nbsp;
	</li>
	<li>Option 2: Chapati, leafy green vegetables, for example, spinach, or any other iron-rich vegetables, such as potatoes, beef, chicken, or fish curry.&nbsp;</li>
</ul>

&nbsp;

<h5 dir="ltr">Dinner&nbsp;</h5>

<ul>
	<li>
	Option 1: Mutton curry or chops with chapati, or boiled rice with a leafy green vegetable on the side.&nbsp;
	</li>
	<li>Option 2: Stew any kind of meat with <a href="https://www.merisehat.pk/disease/chronic-kidney-disease">kidney</a> beans, chickpeas, and tomatoes with either boiled rice or chapati.</li>
</ul>

&nbsp;

<h4>"Feeling tired because of your anemia? Try our <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan</a> to see whether your anemia is bringing down your heart rate!" </h4>

There are many foods that contain high levels of iron and can be combined to make nutritious meals to help with the intake of iron. Foods rich in vitamin C, such as tomatoes, cauliflower, apples, and oranges should also be added to your diet because they help with the absorption of iron. Below is a list of foods that you can add to your diet to help with iron-deficiency anemia:

&nbsp;

<h5 dir="ltr">Fruits And Vegetables&nbsp;</h5>

<ul>
	<li>Spinach&nbsp;</li>
	<li>Beetroot&nbsp;</li>
	<li>Soybean&nbsp;</li>
	<li>Kale&nbsp;</li>
	<li>Broccoli&nbsp;</li>
	<li>Citrus fruits, oranges, grapefruit&nbsp;</li>
	<li>Pomegranate&nbsp;</li>
</ul>

&nbsp;

<h5 dir="ltr">Nuts&nbsp;</h5>

<ul>
</ul>

<ul>
	<li>Cashews&nbsp;</li>
	<li>Pistachios&nbsp;</li>
	<li>Almonds&nbsp;</li>
	<li>Walnuts</li>
</ul>

&nbsp;

<h5 dir="ltr">Meat And Fish&nbsp;</h5>

<ul>
</ul>

<ul>
	<li>Beef&nbsp;</li>
	<li>Lamb&nbsp;</li>
	<li>Venison&nbsp;</li>
	<li>Liver&nbsp;</li>
	<li>Shrimp&nbsp;</li>
	<li>Salmon&nbsp;</li>
	<li>Tuna&nbsp;</li>
</ul>

&nbsp;

<h5 dir="ltr">Beans And Pulses&nbsp;</h5>

<ul>
	<li>Kidney beans&nbsp;</li>
	<li>Chickpeas&nbsp;</li>
	<li>Soybeans&nbsp;</li>
	<li>Black beans&nbsp;</li>
	<li>Pinto beans&nbsp;</li>
	<li>Peas&nbsp;</li>
</ul>

&nbsp;

If you have been diagnosed with iron deficiency anemia, there are a few foods and drinks you should avoid because they can keep your body from absorbing iron into your system.&nbsp;

<ul>
	<li>Black and green teas make the iron from plant sources indigestible.&nbsp;</li>
	<li>Coffee also prevents iron from being absorbed&nbsp;into your system. If you are taking iron-rich supplements or an iron-rich meal, avoid drinking coffee an hour before and after.&nbsp;</li>
	<li>Calcium-rich foods, for example, milk, yogurt, bananas, and some nuts interfere with the absorption of iron in the body.</li>
	<li>Gluten-containing foods such as pasta, barley, rye, wheat products, and oats, damage the intestinal walls and prevent the absorption of iron.&nbsp;</li>
	<li>Foods that contain phytates, such as legumes, whole-grain wheat, and brown rice should also be avoided because they prevent the absorption of iron.&nbsp;</li>
	<li>Foods containing oxalic acids, such as peanuts, parsley, chocolates, and spinach should also be eaten in a limited quantity if you are on iron medication.&nbsp;</li>
	<li>Tannins containing foods, such as grapes and corn should also be avoided.</li>
</ul>

&nbsp;

Although iron-rich foods help raise the levels of iron in the blood, to achieve a healthy iron status, most people also need to take supplements alongside following a healthy diet. Some people also do not absorb iron well and may need IV iron treatments. Your doctor will best advise treatment based on your needs. However, the following tips can help with increasing the absorption of iron:

<ul>
	<li>Avoid tea and coffee with meals.</li>
	<li>Avoid calcium-rich foods.</li>
	<li>Have iron-rich foods with those rich in vitamin C.</li>
	<li>Cook food for shorter periods on a cast-iron skillet.</li>
</ul>

&nbsp;

Following an iron-rich meal is perhaps the easiest way to recover from anemia. All the foods mentioned on the list are easily available at well-stocked grocery stores. If you&rsquo;ve tried changing your diet, but failed at bringing your iron levels back to normal, you should speak with a doctor or dietician. They will recommend a supplement that is most effective for you, based on your needs.&nbsp;

&nbsp;

Medilink Consultant clinic

ZAKA CLINIC GULBERG LAHORE

Saad Ullah Siddiqui

Non-Alcoholic Fatty Liver Disease (NAFLD) In Pakistan

Fatty liver disease is very common throughout the world. The condition is characterized by the storage and accumulation of extra fat in the liver. Mostly, there are no serious symptoms nor does it interfere with daily life activities. However, leaving the condition unattended may eventually cause liver damage.&nbsp;

&nbsp;

One particular type of fatty liver, called non-alcoholic fatty liver disease (NAFLD) has seen a global rise in cases and associated mortality. In the United States, NAFLD is a leading cause of chronic liver disease<a href="#accordion">[1]</a>. Moreover, it continues to be a leading cause of end-stage liver disease worldwide<a href="#accordion">[2]</a>. A population-based observational study revealed a global increase in cases from 391.2 million in 1990 to 882.1 million in 2017<a href="#accordion">[2]</a>. The highest case numbers were seen in East Asia, South Asia, North Africa, and the Middle East<a href="#accordion">[2]</a>.

&nbsp;

Obesity, unhealthy diet, lack of physical activity, and diabetes are some of the most established risk factors for non-alcoholic fatty liver disease (NAFLD)<a href="#accordion">[2]</a>. However, in recent years, the medical literature has reported an increase in cases among people without any of the mentioned risk factors. Called lean NAFLD, the fatty liver disease is seen to be affecting non-obese or lean individuals with a normal body mass index (BMI). As per a recent meta-analysis, approximately 40% of the global NAFLD population was found to be non-obese and a fifth were lean<a href="#accordion">[3]</a>.&nbsp; 
&nbsp;

Understanding Non Alcoholic Fatty Liver Disease In Pakistan

To fully understand how any condition affects your body, it is crucial to understand its functioning first.&nbsp;

&nbsp;

The liver is an essential organ and has crucial functions that involve the production of bile to aid in digestion, storage of iron for your blood, creation of immune factors as well as the removal of toxic substances from the body as it processes the nutrients obtained from food.&nbsp;

&nbsp;

Liver is also responsible for aiding your blood with substances that help it clot whenever there is an injury; clotting stops the body from losing any more blood.&nbsp;

&nbsp;

All of these functions get affected one way or another if your liver is not working fully. Every function associated with the liver is one way or another related to your body&rsquo;s immune system and basic functioning<a href="#accordion">[4]</a>.&nbsp; &nbsp; &nbsp;&nbsp; 
&nbsp;

Like the name suggests, it is simply extra fat in your liver. However, it can be of 2 main types:

&nbsp;

<ul>
	<li>Alcohol-induced fatty liver disease - As the name suggests, the disease is brought on due to heavy alcohol consumption.&nbsp;</li>
	<li>Nonalcoholic fatty liver disease (NAFLD) - The condition presents in the absence of alcohol consumption. With a global prevalence of 25%, it is a common cause of chronic liver disease worldwide<a href="#accordion">[5]</a>. Although the exact cause remains unclear, it has been linked to obesity, diabetes, and an unhealthy lifestyle. It can be further divided into:</li>
</ul>

&nbsp;

1. Simple Fatty Liver: This refers to fat in your liver without inflammation or damaged liver cells. This fatty liver does not cause noticeable issues and tends to go unnoticed. Most cases of fatty liver are like this.&nbsp;

2. Non-Alcoholic Steatohepatitis (NASH): This is a much more serious condition than just the conventional fatty liver. NASH involves inflammation and liver cell damage along with fat accumulation. NASH has been associated with causing fibrosis and cirrhosis. It makes up about 20% of the total cases of non-alcoholic fatty liver diseases<a href="#accordion">[6]</a>. 
&nbsp;

Despite the high prevalence of the issue in Pakistan, research suggests that people in high income countries are affected the most for e.g. In the US, the prevalence of fatty liver disease ranges from 10-46%. The higher rate is due to the obesity epidemic in the US<a href="#accordion">[7]</a>.&nbsp; &nbsp;

&nbsp;&nbsp;

In Pakistan, <a href="https://merisehat.pk/disease/obesity">obesity </a>does exist and while it may not be as hard of a hit as it is in the United States, it is still worrisome and does not get due attention. The rise in obesity coupled with poor health awareness and lifestyle choices, have led to a drastic increase in fatty liver issues in Pakistan as well. As per research, around 15% of Pakistan&rsquo;s population now suffers from nonalcoholic fatty liver disease<a href="#accordion">[8]</a>. However, it is important that NAFLD in Pakistan is seen in not only obese patients but also patients suffering from diabetes and dyslipidemia. Furthermore, a 2017 study conducted among a Pakistani cohort identified male gender and advanced age as major risk factors for metabolic disturbances linked to NAFLD<a href="#accordion">[9]</a>.

&nbsp;

Between 2013 and 2014, researchers in Peshawar, Pakistan analyzed the prevalence of NAFLD and NASH in hospitalized and ambulatory patients at Combined Military Hospital Peshawar Cantonment area. The overall prevalence of NAFLD was 47%, with Pathans demonstrating the highest numbers<a href="#accordion">[10]</a>. Moreover, NAFLD was more common among male patients, diabetics, hypertensive and older individuals<a href="#accordion">[10]</a>.

&nbsp;

Most patients with fatty liver have dyslipidemia even if they do not suffer from other contributing factors. The ever-increasing rate of nonalcoholic fatty liver disease in Pakistan requires multiple population-based studies to be carried out to determine the root cause, and the cultural and lifestyle impact on the disease and its development<a href="#accordion">[8]</a>. 
&nbsp;

Non-alcoholic fatty liver disease does not really have a lot of discomforting symptoms. You may experience tiredness or abdominal pain towards the upper right side.&nbsp;

&nbsp;

However, in the case of non-alcoholic steatohepatitis or cirrhosis, you may experience the following symptoms:

<ul>
	<li>Irritated palms</li>
	<li>Jaundice &ndash; yellowing of eyes and skin</li>
	<li>Swollen belly</li>
	<li>Enlarged blood vessels&nbsp;</li>
	<li>Bigger breasts in men 
	&nbsp;</li>
</ul>

This is probably the hardest part of the disease. There are no visibly discomforting symptoms that would make you see the doctor. However, it is also common to get to know about the condition while diagnosing some other issues.&nbsp;

&nbsp;

The diagnosis starts off with taking a health history. This is carried out through a series of questions that involve asking about your diet, medications, and any health conditions. It is followed by blood tests to assess if you have increased levels of liver enzymes (aminotransferase, alanine, or aspartate aminotransferase). Incidental abnormal liver enzymes commonly lead to a NAFLD diagnosis. However, in 80% of cases, the liver enzymes are in the normal range<a href="#accordion">[8]</a>. Therefore, proper screening programs with abdominal imaging are required for the diagnosis of NAFLD. Especially, in individuals with risk factors such as obesity, diabetes, and hypertension. Moreover, even non-obese or lean individuals should be kept in mind when screening for NAFLD.&nbsp;

&nbsp;

The most common method used for diagnosis is through ultrasounds and, in most cases, that is also how people get to know about the issue<a href="#accordion">[11]</a>.&nbsp; &nbsp; &nbsp; 
&nbsp;

There is no targeted medicine for the treatment of fatty liver disease. The best approach for maintenance is to monitor and maintain other contributing factors that revolve around lifestyle changes. The earlier you adopt these changes, the better:

&nbsp;

<ul>
	<li>No smoking</li>
	<li>No alcohol consumption</li>
	<li>Maintaining optimum weight&nbsp;</li>
	<li>Controlling other health issues, like diabetes, cholesterol, etc.</li>
	<li>Taking vitamin E 
	&nbsp;</li>
</ul>

The statistics in Pakistan are not as bad as other countries like the US; nevertheless, the numbers are increasing. Moreover, with the increasing obesity and unhealthy lifestyle trends in the country, the burden of NAFLD is expected to increase further. This poses a growing concern to public health. Therefore, there is a need for increasing awareness among the population and promoting a healthy lifestyle.&nbsp;

<ul>
	<li>Fatty liver refers to the accumulation of fat on the liver. The two main types are alcohol-induced fatty liver disease and nonalcoholic fatty liver disease (NAFLD)</li>
	<li>NAFLD can be divided into&nbsp;simple fatty liver disease, which is common, and the less common non-alcoholic steatohepatitis, which is responsible for the formation of cirrhosis and fibrosis in people.</li>
	<li>Contributing factors include obesity, high LDL levels, diabetes, etc.</li>
	<li>There is no treatment, however, it can be maintained and prevented by taking care and maintaining a perfect BMI.</li>
	<li>With the increasing obesity and unhealthy lifestyle trends in the country, the burden of NAFLD is expected to increase further. Therefore, there is a need for increasing awareness among the population and promoting a healthy lifestyle.</li>
</ul>

[1] Kanwal F, Kramer JR, Duan Z, Yu X, White D, El-Serag HB. Trends in the Burden of Nonalcoholic Fatty Liver Disease in a United States Cohort of Veterans. Clin Gastroenterol Hepatol. 2016;14(2):301-8.e82. doi:10.1016/j.cgh.2015.08.010

[2] Ge X, Zheng L, Wang M, Du Y, Jiang J. Prevalence trends in non-alcoholic fatty liver disease at the global, regional and national levels, 1990-2017: a population-based observational study. BMJ Open. 2020;10(8):e036663. Published 2020 Aug 3. doi:10.1136/bmjopen-2019-036663

[3] Ye Q, Zou B, Yeo YH, et al. Global prevalence, incidence, and outcomes of non-obese or lean non-alcoholic fatty liver disease: A systematic review and meta-analysis. The Lancet Gastroenterology & Hepatology. 2020;5(8):739-752. doi:10.1016/s2468-1253(20)30077-7

[4] Fatty liver disease: Risk factors, symptoms, types &amp; prevention. Cleveland Clinic.

[5] Chrysavgis L, Ztriva E, Protopapas A, Tziomalos K, Cholongitas E. Nonalcoholic fatty liver disease in lean subjects: Prognosis, outcomes and management. World J Gastroenterol. 2020;26(42):6514-6528. doi:10.3748/wjg.v26.i42.6514

[6] Fowler P. Fatty liver disease: Nonalcoholic &amp; alcoholic steatohepatitis (NAFLD/AFLD). WebMD.

[7] Fatty liver disease. UCLA Health System.

[8] Abbas Z, Zaheer R. Non-alcoholic fatty liver disease: A real threat in Pakistan. Journal of the Pakistan Medical Association. 2020:1. doi:10.5455/jpma.95891

[9] Ghani RA, Saqlain M, Zafar MM, Jabeen S, Naqvi SM, Raja GK. Identification of Metabolic risk phenotypes predisposing to Non-Alcoholic Fatty Liver Disease in a Pakistani Cohort. Pak J Med Sci. 2017;33(1):121-126. doi:10.12669/pjms.331.11445

[10] Shah AS, Khan S, Rahim H, Chishti KA, Khan AG. Prevalence of non alcoholic fatty liver and Non alcoholic Steatohepatitis in Peshawar Cantonment, Khyber Pakhtunkhwa, Pakistan. Pak J Pharm Sci. 2018;31(1):193-198.

[11] Team THE. Everything you need to know about fatty liver. Healthline.

Umna Salah

A Guide To 10 Contemporary Diet Plans

We&rsquo;re foodies first, humans second. So, there&rsquo;s this constant urge to improvise and come up with new recipes, new culinary techniques and new diet plans. Food is important, but not at the expense of our fitness, right?&nbsp;

There&rsquo;s no shame in admitting that what we crave the most right now is an ideal nutrition plan that works both for our health and fitness as well as satiate our taste buds. The internet is saturated with this kind of content, however most of these diet plans are to be practised with caution. Especially when they are not verified by a nutritionist.

There are diets that are scientifically proven to be beneficial. Read on to learn about 10 of the most popular contemporary diet plans, along with their advantages, disadvantages, and sustainability.&nbsp; 
&nbsp;

Contemporary Diet plans

The Mediterranean diet has been widely celebrated for being one of the most healthful diet plans in the world. It typically comprises large quantities of nutritious fruits and vegetables, with a particular fixation on healthy fats consumption.&nbsp;

The Mediterranean diet prioritises leafy greens, fruits, nuts, seeds, legumes, fish, spices, and extra virgin olive oil.&nbsp;

It recommends moderate amounts of whole grains, dairy, meats and poultry products, such as eggs, <a href="https://merisehat.pk/article/milk-a-nutritional-powerhouse">milk</a>, yogurt, and bread. You can have an occasional bite of processed foods, refined grains and oils, and high-sugar sweets, though.&nbsp;

The Mediterranean diet is extremely healthy and not particularly difficult to follow unless you happen to be a great lover of eggs, bread, and processed foods. There is no singular way to follow this diet plan, that is it can be tailored to fit your needs. Just remember to do all your cooking with olive oil.&nbsp;

Olive oil is a great alternative to typical vegetable oils, such as canola or sunflower oil, but it is still slightly less stable in heat than organic dairy butter or coconut oil. Therefore, it&rsquo;s always better to consume it with moderate exposure to heat. With this minor tweak, the Mediterranean diet can be one of the healthiest diets that you could ever follow.&nbsp; 
&nbsp;

The MIND diet was invented to focus on people with neurodegenerative diseases. The acronym stands for the Mediterranean Intervention for Neurodegenerative Delay.&nbsp;

According to the Population Reference Bureau (PRB), 115 million people worldwide are expected to be affected by dementia, a memory loss disorder, by 2050. This number increased from 35 million in 2012 to 55 million in 2022.&nbsp;

WHO expects that, from this point onwards, 10 million new cases will be recorded each year and the same upward trajectory is expected for other neurodegenerative disorders, such as Alzheimer&rsquo;s and Parkinson&rsquo;s.&nbsp;

Since the Mediterranean diet derives majority of its nutrients from brain-healthy foods such as nuts, seeds, leafy greens, fish, whole grains, and healthy fats, a brain-health-intensive version of this diet was devised by experts to combat this issue.&nbsp;

The Mediterranean diet is known to decrease the chances of getting Alzheimer&rsquo;s by 40 percent and Parkinson&rsquo;s by nearly 17 percent. It also reduces the risk of dementia.&nbsp; 
&nbsp;

If you have a familial history of neurodegenerative disease, you&rsquo;re encouraged to integrate the MIND diet into your lifestyle early on. The best way to do so is to load up on&nbsp;

<ul>
	<li>Whole grains, such as quinoa, oatmeal, and brown rice.&nbsp;</li>
	<li>Mono-unsaturated fatty acids, such as those in olive oil.&nbsp;</li>
	<li>Omega-3 fatty acids through fish and seafood.</li>
	<li>Neuroprotective antioxidants, such as those found in various berries (strawberries, blueberries, and raspberries).</li>
	<li>Vitamin K, folate, and beta carotenes, such as those found in leafy greens and vegetables.&nbsp; 
	&nbsp;</li>
</ul>

The Dietary Approaches to Stop Hypertension (DASH) diet favours foods that lower one&rsquo;s consumption of sodium while increasing levels of potassium, magnesium, and calcium. These elements help control high blood pressure and consequently hypertension.&nbsp;

The DASH diet also lowers levels of LDL or &ldquo;bad&rdquo; cholesterol within as little as two weeks.&nbsp;

It&rsquo;s basically lots of fruits, vegetables, and leafy greens with some amounts of lean meat. It also encourages a reduction of refined foods, sugars, and fats and recommends only one teaspoon of salt intake per day.&nbsp;

The DASH diet has been touted by medical journals and practitioners alike. Nevertheless, the plan is unsustainable for long periods of time unless one suffers from hypertension and must adopt this diet plan as a permanent lifestyle.&nbsp; 
&nbsp;

Vegetarianism and veganism are similar lifestyles, except that the latter also eliminates consumption of poultry. This lifestyle, while extremely healthy due to the nature of its content, is unsustainable due to the expense: in order to get all the required nutrients from a vegetarian, and especially vegan, lifestyle, one must have access to a large variety of products.&nbsp;

In Pakistan, particularly, it is difficult to access all of those products and people who do find them already have a lavish lifestyle.&nbsp;&nbsp; 
&nbsp;

Flexitarianism is a version of vegetarianism that allows for occasional consumption of meat. This is listed as the second-best diet plan in the world (the first being the Mediterranean diet) because it stresses that you can only consume organic meat sporadically.&nbsp;

Due to its fibrous and nutritious composition, the flexitarian diet also promotes weight loss and reduces the risk of diabetes and heart disease.&nbsp;

However, it might put some people at a risk of nutrient deficiencies that arise once they cut back on animal products.&nbsp; Therefore, to practice this diet plan, one must take additional care to ensure that all nutritional requirements are met.&nbsp; 
&nbsp;

The Paleo diet derives its name from the Palaeolithic or pre-agricultural era. Practitioners of this diet believe that the introduction of poultry and agriculture was a deviation from the natural way of life and that our body cannot actually stand these things (milk, butter, bread, etc.)

Therefore, the Paleo diet asks people to return to the products that were likely consumed by our hunter-gatherer ancestors.&nbsp; These include meat, fish, eggs, vegetables, fruits, nuts, berries, spices, herbs, and fish. It discourages use of processed foods, legumes, oil, and dairy products.&nbsp;

While the theory is interesting and the diet has many health benefits, it is a restrictive way of life and, therefore, cannot be sustained in the long run unless the practitioner has a stoic allegiance to the idea.&nbsp;&nbsp; 
&nbsp;

Low carb diets replace carbohydrates with protein, healthy fats, fruits, and leafy greens. This plan mainly bans wheat-based products, starchy vegetables, and highly processed or sugary products.&nbsp;

The &ldquo;keto&rdquo; diet that is such a popular contemporary trend is actually a low-carb diet. The idea is that since carbohydrates are quickly converted to energy, a lack of their expenditure leads to weight gain and multiple health problems. Thus, reducing carbohydrate intake can limit production of fat.&nbsp;

Furthermore, consumption of high-fat foods, which is typical in keto diets, can keep the body in a fat-burning state (also known as ketosis). This is because the body does not feel the need to store fat considering the constant supply of it.&nbsp; 
&nbsp;

Intermittent fasting is a diet plan that allows for consumption of any and all types of foods, but with a significant fasting window each day. Fasting initiates ketosis or fat-burning, but this state is typically achieved after the 12-hour mark. Therefore, the time period can range from 13 to 20 hours, depending upon the practitioner&rsquo;s tolerance levels.&nbsp;

While you&rsquo;re fasting, you can consume foods or beverages with up to 50 calories at a time. It&rsquo;s better to drink a lot of water and avoid heavy workouts because exercising would increase appetite and make fasting difficult. You can also drink low-calorie beverages, such as black coffee and green tea during this time.&nbsp;

Intermittent fasting has a plethora of health benefits, including weight loss, increasing lean muscle mass, improving memory and cognition, and optimising digestion.&nbsp;

The only potential downside to this is that the intermittent fast must be at least 13 hours in order for it to be effective. However, even a couple of intermittent fasts per week can radically improve one&rsquo;s overall health.&nbsp; 
&nbsp;

The Weight Watchers diet includes calorie counting. While the content of food is unrestricted, this method recommends keeping track of calories in versus calories out. An optimal balance of the two will result in weight maintenance or loss.&nbsp;

The method is unsustainable because it is quite difficult to track the nutritional value and calorie content of each thing that one consumes in a day, and such a method can frequently result in obsessive over-concern with food, which usually leads to eating disorders.&nbsp; 
&nbsp;

The Pescatarian diet is a brand of vegetarianism that allows for consumption of seafood. It is incredibly healthy because it allows omega-3 fatty acids. It also gives the practitioner more leeway with choosing proteins, and has a lower carbon footprint as compared to other meat consumption.&nbsp;

The downside, however, is that in Pakistan, fish consumption is seasonal. You cannot have fresh consumption throughout the year. Packaged fish is processed and can be dangerous for health and is, therefore, not good for year-round consumption.&nbsp; 
&nbsp;

All of the above-mentioned diet plans essentially focus on the basic food pyramid: concentrate on fibrous foods and leafy greens and consume protein and healthy fats in moderate quantities. You can eat processed foods and high-sugar desserts every now and then. At the end, you&rsquo;ll find the method that works best for you when you listen to your body.

Zuha Malik

Checking Sugar While Fasting!

You know what they say &ndash; breakfast is the most important meal of the day. But what about when you&#39;re fasting? Well, in that case, your regular breakfast time is your cue to check your blood sugar level! 
&nbsp;

This is especially important if you&rsquo;re a <a href="https://merisehat.pk/disease/diabetes-type-1-and-2">diabetic</a>. Fasting can cause your blood sugar levels to fluctuate, triggering complications such as hypoglycemia or hyperglycemia. Hence, monitoring&nbsp; blood sugar levels while fasting can help your doctor to adjust your treatment plans as needed. 
&nbsp;

So, go get your glucometer ready and let&#39;s dive into the world of checking sugar while fasting! 
&nbsp;

According to the International Diabetes Federation (IDF), an estimated 537 million people worldwide were living with diabetes in 2021<a href="#accordion">[10]</a>.

Also, diabetes was the ninth leading cause of death globally in 2019 and accounted for approximately 6.7 million deaths worldwide in 2021<a href="#accordion">[10][11]</a>.The IDF projects that the number of people living with diabetes will increase to 643 million by 2030 and 783 million by 2045<a href="#accordion">[10]</a>.

In Pakistan, diabetes affects approximately 26% of the population<a href="#accordion">[12]</a>.&nbsp;It is a major cause of morbidity and mortality in Pakistan, with a high prevalence of complications such as diabetic retinopathy, neuropathy, and nephropathy<a href="#accordion">[12]</a>.

&nbsp;

<h5>What Is Blood Sugar Level?</h5>

The term &quot;blood sugar level&quot; describes the amount of glucose in the blood. Glucose is a form of sugar that is the main fuel for the body&#39;s cells. When glucose levels spiral out of control, it can result in two major health issues &ndash; diabetes and metabolic syndrome. 
&nbsp;

<h5>What Is Fasting Blood Sugar Level?</h5>

The quantity of glucose in the blood after a period of fasting is known as the fasting blood sugar level. The test can help you get a timely intervention, especially if you&rsquo;re prediabetic as you&rsquo;ll be able to make lifestyle adjustments to delay the onset of diabetes. 
&nbsp;

<h5>Is It Really Important?</h5>

There are various reasons why it&#39;s crucial for you to check your fasting blood sugar levels: 
&nbsp;

<ul>
	<li>It determines whether your diabetic medication is effective or not. If your fasting blood sugar levels are regularly high, your doctor will adjust your prescription.</li>
	<li>Monitoring your blood sugar levels before a fast helps spot patterns. For instance, if the recorded fasting blood sugar levels are regularly high post-Iftar, it&rsquo;s an indication that you need to change those meals.</li>
	<li>Your doctor can assess the risk of developing diabetic problems, like consistently high fasting blood sugar levels present with an increased risk of cardiovascular disease, neurological damage, and renal disease.</li>
</ul>

This is why your blood sugar levels need to be just right. 
&nbsp;

Normal Blood Sugar Range

According to the American Diabetes Association:

<ul>
	<li>Fasting blood glucose range: 70-99 mg/dL</li>
	<li>2 hours after a meal: less than 180 mg/dL</li>
	<li>A1C level: less than 5.7% 
	&nbsp;</li>
</ul>

However, these blood sugar levels are affected by various factors, including age, weight, and general health. 
&nbsp;

A fasting blood sugar level of 126 mg/dL or greater is considered a cutoff point to identify diabetes. Consult your doctor immediately if you experience symptoms such as frequent urination or excessive thirst, and you have a fasting blood sugar of 126 mg/dL at least.

&nbsp;

NOTE: Remember diabetes is not always indicated by a single high fasting blood sugar level. A second blood sugar test, such as an oral glucose tolerance test or a hemoglobin A1C test, is typically ordered by doctors to confirm the diagnosis. 
&nbsp;

Checking your blood sugar is an easy procedure that can be carried out either at home or at a doctor&#39;s office: 
&nbsp;

1.&nbsp;&nbsp;&nbsp;&nbsp; Wash your hands properly with soap.

2.&nbsp;&nbsp;&nbsp;&nbsp; Place the blood sugar test strips into the glucometer.

3.&nbsp;&nbsp;&nbsp;&nbsp; Use a lancet to prick your finger.

4.&nbsp;&nbsp;&nbsp;&nbsp; Place the blood drop against the test strip in the glucometer.

5.&nbsp;&nbsp;&nbsp;&nbsp; The glucose meter will show your blood sugar level within seconds.

&nbsp;

<h5>Significance Of Fasting Blood Sugar Levels</h5>

High levels of your fasting blood sugar indicate that the body is either not producing enough insulin or not utilizing it well. This may lead to diabetes and other health issues. On the other hand, low fasting blood sugar levels will cause confusion, vertigo, and weariness. 
&nbsp;

Hyperglycemia and Hypoglycemia

Fasting blood sugar levels must be measured to diagnose hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) in diabetics. 
&nbsp;

High blood sugar levels in diabetics can result in a variety of symptoms, including increased thirst, frequent urination, impaired vision, lethargy, and sluggish wound healing. Long-term effects from hyperglycemia include nerve damage, renal disease, and cardiovascular disease. Consistently high fasting blood sugar readings may be a sign that you need to alter their diabetes medication or make dietary and lifestyle adjustments. 
&nbsp;

Low blood sugar levels in diabetics can result in symptoms including perspiration, shakiness, dizziness, disorientation, and irritability. Hypoglycemia can cause seizures, comas, and even death in extreme circumstances. You may need to adjust your diabetes medication, your food intake, or your level of physical activity if your fasting blood sugar levels are consistently low because it&rsquo;s a sign of not eating enough or exercising too much. 
&nbsp;

Tips for Mangament

A healthy blood sugar level is necessary for your overall well-being. 
&nbsp;

<ol>
	<li>Maintain a nutritious diet: A diet low in processed foods, sugar, and saturated fats, and high in complex carbs, fiber, and protein will help control blood sugar levels.</li>
	<li>Engage in regular exercise: Exercise helps enhance insulin sensitivity, which can help control blood sugar levels. Aim for 150 minutes or more per week of light-moderate intensity exercise.</li>
	<li>Test blood sugar levels often: Checking your blood sugar level regularly helps you keep a track of it and alter your diet and medication accordingly.</li>
	<li>Maintain a healthy weight: Obesity and being overweight are linked to an increased risk of diabetes and other illnesses. Diet and exercise-based weight management can help control blood sugar levels.</li>
	<li>Get adequate sleep: Sleep deprivation can throw off the body&rsquo;s hormonal balance, which can impair how well blood sugar is regulated. Don&rsquo;t be a night owl; sleep for 7-8 hours every night. 
	&nbsp;</li>
</ol>

So, there you have it, folks &ndash; checking your blood sugar levels while fasting is no laughing matter. Remember to stick to a healthy diet, exercise regularly, and get enough rest to keep your blood sugar levels in check. And when in doubt, don&#39;t hesitate to reach out to your healthcare provider for guidance. 
&nbsp;

<ul>
	<li>Blood sugar levels are crucial for your general health and well-being.</li>
	<li>Fasting blood sugar tests, which can provide important details about how effectively your body is metabolizing glucose, is one way to monitor your blood sugar levels. 
	&nbsp;</li>
</ul>

[1] American Diabetes Association. (2021). Standards of medical care in diabetes - 2021. Diabetes Care, 44(Supplement 1), S1-S232. doi: 10.2337/dc21-S000.

[2] American Heart Association. (n.d.). Managing blood sugar with physical activity.

[3] Centers for Disease Control and Prevention. (2020). National Diabetes Statistics Report, 2020.

[4] Mayo Clinic. (2021). Hypoglycemia.

[5] Mayo Clinic. (2021). Blood sugar testing: Why, when and how.

[6] National Institute of Diabetes and Digestive and Kidney Diseases.

[7] National Institute of Diabetes and Digestive and Kidney Diseases. (2021).

[8] Powers, M. A., Bardsley, J. K., Cypress, M., Duker, P., Funnell, M. M., Fischl, A. H., . . . Vivian, E. M. (2017). Diabetes self-management education and support in type 2 diabetes: A joint position statement of the American Diabetes Association, the American Association of Diabetes Educators, and the Academy of Nutrition and Dietetics. Diabetes Educator, 43(1), 40-53. doi: 10.1177/0145721716689694

[9] World Health Organization. (2021). Obesity and overweight.

[10] International Diabetes Federation. IDF Diabetes Atlas, 10th edn. Brussels, Belgium: IDF, 2021.

[11] World Health Organization. The top 10 causes of death. Updated January 2021.

[12] Pakistan Diabetes Association. About diabetes.

[13] Sabir A, Ohri-Vachaspati P, Singh A, Kern DM, Zhao Y, Crespo NC, et al. Prevalence and correlates of diagnosed and undiagnosed diabetes mellitus and prediabetes in Pakistan: Results from a nationally representative survey. PLoS One. 2020;15(6):e0234451

Arbaz Ansari

Are You Really Eating For Two When You’re Pregnant?

You&rsquo;re pregnant! Congratulations! And now, naturally, there must be a lot of questions in your mind about what&#39;s going to happen to your body and how it&rsquo;s going to change.&nbsp;

It&rsquo;s an experience unique to each woman. But the statement should not make you throw caution to the wind. From what the doctors say to what&rsquo;s been tried and tested by pregnant women around the world, there&rsquo;s some good, genuine advice to help you. Especially, the general precautions related to your diet <a href="https://merisehat.pk/article/lets-talk-about-sex-during-pregnancy">during pregnancy</a> that you should adhere to religiously.&nbsp;&nbsp;

So, let&rsquo;s dig in! 
&nbsp;

Diet during Pregnency

You probably know how it feels when you&rsquo;re &ldquo;eating for two&rdquo;, instead of one.&nbsp;

To begin with, during your pregnancy, you only need about 300 extra calories per day.

There is a good chance that you have been told that you need to eat for two. Because of this advice, some expectant mothers worry about whether they have to eat twice as much as they normally would.

The truth is that while your body does require 300 extra calories per day during pregnancy, the equivalent of a slice of bread or a small apple, you should still be eating balanced meals like fruits, vegetables and whole grains along with lean protein sources like chicken or fish.&nbsp;

Staying hydrated is also important. A majority of doctors recommend drinking at least eight glasses (64 ounces) of water per day. 
&nbsp;

This is your time to eat for one.

This can be a challenging concept to grasp if you&rsquo;re used to going all out when it comes to food. Especially, if you&rsquo;re pregnant with your second or third child. It&rsquo;s important to remember that while your body is making a lot of changes during this time, it is still adapting to its new role and not yet fully prepared for what&rsquo;s ahead.

The best thing you can do right now is follow these guidelines:

<ul>
	<li>Eat healthy food. Choose fresh fruits and vegetables over processed ones whenever possible.&nbsp;</li>
	<li>If they are not organic, wash them thoroughly with soap and water before eating them raw (or cook them). Some foods are more likely than others to contain harmful bacteria like listeria. These include unpasteurised milk products (raw milk), undercooked chicken and meat products as well as raw shellfish such as oysters and mussels.</li>
	<li>Eat a variety of foods from each food group every day. Healthy eating during pregnancy is about getting the right amount of nutrients in the right balance for you and your baby</li>
	<li>Eat plenty of fruits and vegetables (at least five servings per day)</li>
	<li>Choose whole grains like brown rice, oats and whole wheat bread, instead of refined grains such as white rice and white bread. Whole grains provide fibre which supports colon health and regular bowel movements so say bye-bye to constipation. Some examples include barley, quinoa, bulgur (cracked wheat), oats, and popcorn without butter added.</li>
	<li>If you have any concerns about consuming gluten during pregnancy, contact your healthcare provider first before making changes to the food choices that you normally make at home. They may be able to recommend alternatives that in their opinion would work better with your unique situation.</li>
	<li>Eat lean meat, poultry fish eggs at least two times per week. This means trimming excess fat from meats before cooking them as well as choosing low-fat options like ground turkey breast instead of ground beef. 
	&nbsp;</li>
</ul>

If you&rsquo;re pregnant, you probably know that there&rsquo;s a difference between your first and third trimester cravings. Most women experience nausea in the first trimester (which is why it&rsquo;s called morning sickness), but by the second or third trimesters many cravings come along. These are often specific foods that provide nutrients like iron and protein.&nbsp;

By this point in the pregnancy, some women may have an aversion to certain foods they once loved, especially if they&rsquo;re in their second or third trimester. But others continue to eat pretty much anything they want throughout their pregnancies.

The first trimester is also when doctors generally recommend eating for one. Many women get morning sickness early on during this time and aren&rsquo;t able to keep much food down at all! 
&nbsp;

It&rsquo;s important not to deprive yourself of nutrition during this time because not eating enough could lead to low blood sugar levels that affect your baby as well as risk complications like preterm labour later on in pregnancy

In fact, the physical stress on your body during pregnancy could be as great as or greater than that experienced during any other time in your life. This is because you are making more blood than normal.

Your blood volume increases by 60-80 percent. This means that you need to make more oxygen-carrying red blood cells and platelets (cells in the blood that help with clotting) during pregnancy. Your heart has to work harder to pump this extra volume around your body and through the placenta, which carries oxygen and nutrients from mother to fetus through their bloodstreams an amazing feat of engineering! That&rsquo;s why it&rsquo;s called &ldquo;double trouble&rdquo;. 
&nbsp;

We&rsquo;re not saying that supplements are a panacea, but they could be an important part of a well-rounded pregnancy diet.&nbsp;

<ul>
	<li>Be sure to talk to your doctor about supplements before taking any.</li>
	<li>Supplements are most effective and safest when they&rsquo;re taken in conjunction with a healthy diet and lifestyle.&nbsp;</li>
</ul>

If you follow these guidelines, you&rsquo;ll be on your way toward having the healthiest baby possible.

&nbsp;

Fast food is not healthy, and it&rsquo;s certainly not good for your developing baby. You&rsquo;ll be consuming something that&rsquo;s high in calories and low in nutrition. It tends to be fried, over-processed, or processed with artificial ingredients.&nbsp;

A diet rich in fast food leads to weight gain and increases your risk of heart disease, diabetes, stroke and certain cancers.

To be fair, though, the occasional burger or burrito wouldn&rsquo;t harm you or your baby. However, that won&rsquo;t be the case if all you eat most days is a burger or burrito. So, if you think about it, an eating a salad occasionally, like once a week, won&#39;t hurt either! 
&nbsp;

Eating well is the key to good health and a long life. If you&rsquo;re eating for two, remember that it doesn&rsquo;t mean eating twice as much food. In fact, it means eating only about 300 extra calories each day.&nbsp;

There, I just said it.&nbsp;

Detox diets are a major contemporary trend. They typically combine intermittent fasting, consumption of highly nutritious foods and hydration to give the liver a &ldquo;break&rdquo; from its duties. These duties basically entail eradicating toxins from our bodies.&nbsp;

In other words, detox diets are targeted interventions to our usual nourishment. While the practice of fasting intermittently along with increasing our intake of liquids and nutritious food can have multiple benefits, the science around detox diets is weak.&nbsp;

Detox diets are based on the common belief that over the past century, there&rsquo;s been a huge surge in our consumption of processed foods. As a result, our liver has gone into overdrive. And, therefore, we must provide it with some sort of relief in order to maintain its optimal functioning and prevent liver failure.&nbsp;

However, if we look at what people around the world eat and compare it to the prevalence of liver disease, we see a sharp contrast. For instance, the Italian diet has consisted of high-fat dairy products and processed carbohydrates for centuries, but Italy ranks at number 171 globally in terms of liver disease. And then there&rsquo;s Egypt which has the highest rates of liver failure despite the light Mediterranean diet they consume. 
&nbsp;

Natural Detox

I mean why would you cleanse a self-cleaning organ? Because that is exactly what a liver is! There is very little research to indicate that repetitive external interventions are necessary to maintain their optimal functioning.&nbsp;

However, there&rsquo;s no harm with self-care. Just don&rsquo;t stress thinking now there&rsquo;s something else you need to do, something else you need to avoid. It should be a natural process and a part of your routine to help your body (liver particularly) function at its best.&nbsp;

Our liver needs antioxidants in order to stay healthy. So why not opt for foods that are rich in antioxidants? Here&rsquo;s a list of some liver-friendly foods that are easily available for you to incorporate in your daily diet: 
&nbsp;

Grapefruit: This fruit contains naringenin and naringin, two antioxidants that naturally protect liver health. They reduce inflammation and prevent the accumulation of unnecessary fat (which the liver is then required to break down). They also facilitate the breakdown of compounds found in alcohol.&nbsp; 
&nbsp;

Tea And Coffee: Coffee contains the antioxidant glutathione, which prevents liver cell damage. It can also considerably break down fat by boosting the metabolic rate due to caffeine.&nbsp;

Tea also works in a similar fashion: green tea is rich in antioxidants, which catalyse the enzymes that help the liver break down fat and prevent fat deposits too; black tea works likewise. 
&nbsp;

Berries: Berries, particularly blueberries, raspberries and cranberries contain polyphenols, a kind of antioxidant that help prevent liver cell damage.&nbsp; 
&nbsp;

Grapes: Grapes contain resveratrol, which protects the liver against damage from chemicals and alcohol. Therefore, this fruit considerably reverses any impact that processed foods might have had.&nbsp; 
&nbsp;

Nuts: Nuts contain healthy fats and the antioxidant Vitamin E. They boost liver functioning by reducing the liver&rsquo;s resistance to insulin. If not treated, resistance to insulin could <a href="https://merisehat.pk/disease/diabetes-type-1-and-2">cause diabetes</a>, heart disease and weight gain due to fat build up. It essentially combats fatty liver disease. 
&nbsp;

Beetroot: Beetroots contain high quantities of betalains, which facilitate the liver with detoxification. They also help against inflammation and prevent oxidative stress. 
&nbsp;

Broccoli: Broccoli has all of the benefits mentioned above (combating fatty liver disease, reducing oxidative stress and preventing liver cell damage) and it also increases the levels of liver enzymes. This supports the liver with executing its duties.&nbsp; 
&nbsp;

So, while a targeted intervention might have benefits, mindfully consuming healthful foods is more effective in maintaining optimal liver functioning without subscribing to any external diets.&nbsp;