Madeeha Syed

Discover how to accept your body with these 5 helpful tips. Learn why body acceptance is crucial for mental health and self-esteem. Boost your confidence and start loving yourself today.

Body Acceptance: 5 Tips for Embracing Yourself

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

Five Ways To Accept Your Body And Why It Matters

Humza Khizer

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

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

Introduction

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;

Key Points

<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

Online Consultation

Iqra Mazhar

Your organs or juices: Which is better?

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;

<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!

Overview

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;

Bottom Line

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;

Dr. Safia Mehmood

Body Weight Exercises For Strength Training

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;

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

How To Dress For Your Body Shape

Trends change quickly, and it can be confusing to know how to adapt them to fit our distinct (and beautiful) body types. In our opinion, being fashionable is all about looking amazing and feeling wonderful about oneself.

So, we put together this helpful guide to show you how to dress for your body type and highlight your best features with clothes you already own or should own.

Before anything else, are you aware of your body type? 
&nbsp;
<quillbot-extension-portal></quillbot-extension-portal>

Four Main Body Shapes

<h5>1. Pear Shape:</h5>

<ul>
	<li>Narrow shoulders as compared to your hips</li>
	<li>Fuller hips 
	&nbsp;</li>
</ul>

How To Style The Pear-Shaped Body

Ladies with pear shaped body can wear long, flowy gowns or skirts will make their waist line prominent. Such dresses can give an overall taller and slimmer look, which would draw most of the attention to the upper body. 
 
Perhaps an anarkali type dress formal or casual will sit perfectly on a pear shaped body, as these type of dresses are more fitted from the top as compared to the bottom. Over all pleats, lines and patterns can enhance the appearance. It is also recommended to wear Kurtis with wider neck lines, and big prints at the top will make the overall appearance more attractive. 
&nbsp;

<h5>What To Avoid </h5>

Since pear-shaped bodies have heavier bottoms, try not to wear:

<ul>
	<li>Skinny jeans or tapered pants </li>
	<li>Tulip shalwars and trousers with a lot of details, as these will make the top look heavy. </li>
	<li>Belts, scarves or any accessories on the hip region</li>
	<li>High and narrow neckline tops. 
	&nbsp;</li>
</ul>

<h5>2.&nbsp;Hourglass Shape</h5>

<ul>
	<li>Over all curvaceous body shape</li>
	<li>Clearly defined waist line</li>
	<li>Hip to bust ratio is almost equal</li>
	<li>You may have thicker thighs, hips and bust 
	&nbsp;</li>
</ul>

<h5>How To Style An Hourglass Shape </h5>

An hourglass body shape is the most-desired shape. One can carry a lot of dresses pretty well with this body. A distinct waistline, round-shaped butt, curvy hips and properly shaped legs are the hallmarks of an hourglass figure.

To avoid dwarfing their bodies, ladies with this body type can experiment with colour by blending pastels with sombre tones.&nbsp; The idea is to accentuate the curves by wearing clothes that hug your body perfectly. 
 
One can buy kurtis that are slightly fitted from the waist, fitted tunics and wear colours that would suit your skin tone. Must-have tops includes, peplums, wrap tops, fitted button up tops, or any outfit with V-neck or boat neck. Regarding jackets, go for the ones that will make your waist prominent, trench coats, bomber jackets and cropped tops. Dresses or skirts with belts, scarves and accessories around the waist line can be an amazing addition as well. 
&nbsp;

<h5>What To Avoid</h5>

<ul>
	<li>Shapeless dresses. These can cause your entire body to get lost in the garment.</li>
	<li>Wearing too many neck accessories, can make your top look heavy, concealing your bust and giving an overall uneven look</li>
	<li>Wide, unfitted sleeves are another kind of bulk that you should stay away from; choose fitting sleeves instead. 
	&nbsp;</li>
</ul>

<h5>3. Apple Shape</h5>

<ul>
	<li>Overall well proportioned</li>
	<li>Shoulders are broader than the hips</li>
	<li>Not very curvaceous</li>
	<li>No well-defined waistline 
	&nbsp;</li>
</ul>

<h5>How To Style An Apple-Shaped Body</h5>

With this body type, the two main areas to focus are the waistline, to make it more defined, and balancing the waist-to-bust ratio.

To balance the ratio between the bust and waist, V-necks, scoop necks will add that balance.

Draped sleeves will add more definition to the waist line, avoid fitted sleeves as they will draw attention towards lack of waist line. 
&nbsp;

&nbsp;For desi wear, try the following:

<ul>
	<li>A-line cut kurtis with pleats</li>
	<li>Churidars for making legs more prominent</li>
	<li>Draping the dupatta on one shoulder 
	&nbsp;</li>
</ul>

<h5>What To Avoid</h5>

<ul>
	<li>Kurtis or shirts with closed necks</li>
	<li>Patiala and loose shalwars</li>
	<li>Detailed and heavy embroidery on the neck 
	&nbsp;</li>
</ul>

<h5>4. Athletic Or Rectangular Shape</h5>

<ul>
	<li>Not a lot of curves</li>
	<li>Hip-and-shoulder ratio is very similar</li>
	<li>Waist is straight and not well-defined</li>
	<li>Over all equal distribution of weight 
	&nbsp;</li>
</ul>

<h5>How To Style The Rectangular-Shaped Body </h5>

To dress up for this body type, the key is to balance the broad upper shoulder by drawing attention towards the legs or other curves. The rule of thumb is to keep the volume either on the top or bottom. If you wear a baggy top, style it with a skinny bottom. Similarly, with a fitted top, keep the bottoms flowy and breezy. 
&nbsp;

With a western style, anything that would bring the attention towards arms, backs and shoulders is a good choice. Your go-to items are halter tops, strapless and racerback styles. As for the sleeve length, it is totally up to you. If you wish to cover the arms, go for three quarter length sleeves. For desi style, kurtis/tunics with deep necks and flares can make the overall body looks less rectangular. Wide cotton pants will help to add the curvy look on the waist line. 
&nbsp;

<h5>What To Avoid</h5>

<ul>
	<li>Baggy shirts as they will hide your body shape</li>
	<li>Wide flared jeans, will make your hips look non-existent</li>
	<li>Shapeless dresses, as they can hide your waist, shoulders, bust. 
	&nbsp;</li>
</ul>
<quillbot-extension-portal></quillbot-extension-portal>

Everybody has a different body shape and size. These <a href="https://merisehat.pk/article/nutrition-guidelines-for-sehr-and-iftaar-meals">guidelines</a> are here to equip you with the basics of choosing what&rsquo;s best for body type. Most of the time, people are a combination of these types and it is the best way to find out what works is through trial and error. Good luck! 
&nbsp;

Namwer Rao

Natural Remedies To Help Regulate Your Periods

You may have heard that your menstrual cycle is counted from the first day of a period to the first day of the next. The average menstrual cycle is 28 days, but this can vary from person to person and month to month.Your periods are still considered regular even if they come every 24 to 38 days. Your periods are considered irregular if the time between periods keeps changing and your periods come earlier or later than expected.The treatment depends on finding out what’s causing your irregular periods, but there are remedies you can try at home to get your cycle back on track. Read on to discover eight science-backed home remedies for irregular periods.

Possible Causes

Diet

<ul dir="ltr">
	<li>
	<h5 dir="ltr">Low-carb Diet</h5>
	</li>
</ul>

A high-fat, low-carb diet can lead to amenorrhea&mdash;a condition where you don&rsquo;t get enough carbs to regulate your menstrual cycle.

Low-carb diets may disrupt thyroid function and lower leptin levels in the body, which can also result in amenorrhea. Leptin is produced by fat cells and helps regulate reproductive hormones.

Experts recommend getting 225 to 325 grams of carbs per day if you&rsquo;re consuming a 2,000-calorie diet. This means you should get about 45 to 65 percent of your total daily calorie intake from carbohydrates. 
&nbsp;

<ul dir="ltr">
	<li>
	<h5>High-fiber Diets</h5>
	</li>
</ul>

Fibers are non-digestible carbohydrates that don&rsquo;t provide us with much nutrition, but they have an important role to play in our health. They help maintain a healthy digestive system, and they can also lower the concentration of certain hormones in your body.

One of these hormones is progesterone, which is produced by the ovaries during ovulation. Progesterone helps prepare your uterus for pregnancy by thickening the lining of the uterus and preparing it for implantation of an egg.

Estrogen is another hormone affected by too much fiber in your diet. Estrogen helps regulate your menstrual cycle and maintain healthy reproductive organs. It also helps protect against breast cancer.

FSH and LH are other hormones that may be affected by high intake of fiber in your diet. These two hormones are released from the pituitary gland and stimulate ovaries to release eggs during ovulation so they can be fertilized by sperm cells from a male fetus (sperm).

Now while these fibers and their impact on hormones may lower the chances of women developing breast cancer, it has a bad impact on your periods starting off with irregular periods. 
&nbsp;

If you&rsquo;re wondering why your periods are out of whack, it might be time to take a look at what you&rsquo;re eating.

What we eat can have a big impact on our hormone balance, and that can affect how often we get our periods. If you&rsquo;re not getting enough nutrients from the food, you eat or from supplements, that may stress your hypothalamus, pituitary, and adrenal glands &mdash; the organs that regulate your body&rsquo;s hormone balance. This imbalance can lead to irregular menstruation or even lead to amenorrhea (when you stop having periods altogether).

But don&rsquo;t worry! Here are a few things you can consume to help keep your hormones in check:

<ul dir="ltr">
	<li>
	<h5 dir="ltr">Cinnamon</h5>
	</li>
</ul>

Cinnamon is a staple in our kitchen, and it should be a staple in your diet too. It&rsquo;s great for helping regulate blood flow to the uterus and may treat irregular periods, abdominal pain, nausea and vomiting <a href="http://merisehat.pk/article/a-guide-to-period-products" target="_blank">during periods</a>.

For best results, add a teaspoon of cinnamon powder to a glass of milk and consume it. Cinnamon can help regulate insulin levels in your body which may have an effect on other hormones and the menstrual cycle. In women with Polycystic Ovary Syndrome (PCOS) who often have high insulin levels and irregular periods, cinnamon can cause a more regular period cycle.

Cinnamon supplements may also reduce pain in women who have painful menstrual periods. 
&nbsp;

<ul dir="ltr">
	<li>
	<h5>Turmeric</h5>
	</li>
</ul>

Turmeric is an ancient spice that has been used for over 4,000 years as a natural remedy to help regulate your periods. It can stimulate blood flow in the uterus and pelvic region, helping to regulate your menstrual cycle. Turmeric also contains curcumin, which has been shown to have many beneficial health effects. These include reducing inflammation and improving mood, so taking supplements containing curcumin may decrease symptoms of PMS.

Turmeric is also an emmenagogue, which means it can induce menstruation by stimulating the uterus and expanding it. To reduce irregularity in your cycles, drink haldi doodh (turmeric milk) or turmeric latte regularly! 
&nbsp;

<ul dir="ltr">
	<li>
	<h5>Beetroot</h5>
	</li>
</ul>

&nbsp;Beetroot is a powerhouse of iron, calcium, and folic acid amongst others. This vegetable can reduce water retention and bloating, something which women commonly experience during periods. The iron in beetroot helps to prevent anemia that causes fatigue and weakness during periods. It also provides relief from cramps by improving blood circulation in the body.

Drinking beet juice every day will help improve your health and wellbeing during periods. 
&nbsp;

When looking for natural remedies to regulate your period, it helps to start with a good understanding of how your body works before you arrive at your ultimate menstrual destination. After all, knowing where you&rsquo;re headed makes sense in travel, and doesn&rsquo;t that make sense in health? Knowing how your body works will help determine what kind of remedy you need, whether it&#39;s a massive lifestyle overhaul or just an indulgence from the kitchen cupboard.

In today&rsquo;s world, there is a lot of pressure on people to have the &ldquo;perfect&rdquo; body. We are constantly bombarded with images of what is deemed attractive in magazines, on social media, and on television, and we often strive to look like those images. There&rsquo;s a new trend out every single day and a new thing that we must get right on our bodies in order to be desirable. How we look and more so, how we FEEL about how we look eventually decides how we feel about ourselves overall. This can be damaging to our <a href="https://merisehat.pk/article/Mental%20Health">mental health</a> and our sense of self-worth. We must acknowledge that these trends, those perfect faces and bodies are just a capitalist ruse to make you buy more products and at the end of the day if we don&rsquo;t accept ourselves and our bodies as what they really are, there will be no end to this misery. It is important to learn to accept our bodies as they are and focus on self-love and care. 
&nbsp;

Five Ways

<ul>
	<li>Practice Self-Compassion &ndash; One of the most important things you can do to accept your body is to practice self-compassion. This means treating yourself with the same kindness and understanding that you would give to a close friend. Acknowledge that your body is unique and that imperfections are a natural part of being human. Instead of being critical, offer yourself words of encouragement and support. Something as simple as standing in front of the mirror and complimenting yourself daily can boost your self-esteem and how you feel about your looks. Look for the things you find beautiful about yourself and make a mental note of it. This is how you learn to see beyond the superficial parameters you have been conditioned to look out for since childhood. 
	&nbsp;</li>
	<li>Focus On What Your Body Can Do &ndash; Instead of focusing on how your body looks, focus on what it can do. Your body is capable of so much, from walking and running to dancing and swimming. Your body helps you engage with the world on a visceral level through all that it can feel and do. It helps you taste the great food and it helps you give your toddler a piggyback ride. There is so much that we take for granted. Appreciate the strength and abilities that your body has, rather than criticizing it for not looking a certain way. By focusing on what your body can do, you can gain a sense of empowerment and pride. 
	&nbsp;</li>
	<li>Surround Yourself With Body-Positive Messages &ndash; It can be difficult to accept your body if you are constantly bombarded with negative messages about how you should look. Surround yourself with positive messages instead. Follow social media accounts that promote body positivity and self-love. Read books and articles that celebrate all body types. This can help shift your mindset from one of self-criticism to one of self-acceptance. This also includes being around people who love you for who you are and eradicating those who are constantly shaming you for looking a certain way. 
	&nbsp;</li>
	<li>Practice Self-Care &ndash; Taking care of your body is an important aspect of accepting it. This means getting enough sleep, eating nourishing foods, and engaging in regular exercise. When you care for your body, you are showing it love and appreciation. Additionally, self-care practices such as meditation or taking a relaxing bath can help you feel more connected to your body. 
	&nbsp;</li>
	<li>Seek Support - If you are struggling to accept your body, it can be helpful to seek support from a therapist or counselor. They can help you explore any underlying issues that may be contributing to negative body image and offer tools and techniques to promote self-acceptance. Additionally, support groups for individuals with body image issues can provide a sense of community, belonging and understanding. 
	&nbsp;</li>
</ul>

Accepting your body is an ongoing process that requires practice and patience. However, it is worth the effort. By accepting and loving your body, you can experience greater self-confidence, improved mental health, and a more fulfilling life. Remember, you are deserving of love and acceptance, just as you are. 
&nbsp;