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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

Does ‘Detoxing’ Actually Help Your Liver?

Overview

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;

Bottom Line

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;

Zuha Malik

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

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.

The Do’s And Don’ts Of Typhoid Prevention

<a href="https://www.merisehat.pk/disease/typhoid-fever">Typhoid fever</a> is a systemic illness caused by S. Typhi infections. It is responsible for causing 200,000 to 600,000 fatalities globally each year, resulting from an estimated 21 million new infections<a href="#accordion">[1]</a>. Typhoid fever is a significant health issue in areas with few resources. However, its increasing prevalence among foreign visitors has made it a more well-known condition on a global scale. Moreover, the Indian subcontinent accounts for 90% of typhoid fever cases across the world<a href="#accordion">[1]</a>.&nbsp; 
&nbsp;

Licensed vaccines only protect against some S. Typhi variants. Further research is required to develop advanced and broad-spectrum vaccines for some resistant variants. 
&nbsp;

Typhoid is caused by the bacteria part of the Salmonella enterica serotype Typhi family. It can grow in the 
&nbsp;

<ul>
	<li>Blood</li>
	<li>Spleen</li>
	<li>Liver</li>
	<li>Gallbladder</li>
	<li>Intestines</li>
	<li>Peyer&#39;s patches (lymphoid follicles of the intestine)</li>
	<li>Some lymph nodes 
	&nbsp;</li>
</ul>

Typhoid is simply transmitted by consuming food or water contaminated with an infected person&#39;s feces.

&nbsp;

Salmonella Typhi is a bacterium that causes the illness typhoid fever. Whereas paratyphoid fever results from the bacterium Salmonella Paratyphi. These diseases bring on identical symptoms. While typhoid infections are more common, paratyphoid infections are typically less severe. 
&nbsp;

Fever is not the only symptom of typhoid. It can become life-threatening if it is not treated appropriately under the supervision of healthcare professionals. If you suspect you may have typhoid fever, consult a doctor as soon as possible.&nbsp;

Let&#39;s have a look at the behavior of S. Typhi in the human body. 
&nbsp;

<h5>Transmission And Role Of The Human Stomach</h5>

<ul>
	<li>After entering the body via the mouth, S. Typhi travels to the acidic stomach where it can survive in pH levels as low as 1.5. Normally, a healthy person&#39;s stomach will start producing enough gastric acid for killing S. Typhi, but it only happens when there is an excessive amount of acid.</li>
</ul>

<ul>
	<li>The bacteria will remain active if the stomach cannot yield sufficient acid. This typically occurs in children, as they produce less acid than adults.</li>
</ul>

<ul>
	<li>As a result, S. Typhi passes through the stomach and enters the ileum in the small intestines. 
	&nbsp;</li>
</ul>

<h5>Incubation Period Of Typhi&nbsp; 
&nbsp;</h5>

<ul>
	<li>
	As the S. Typhi begins attacking intestinal epithelial cells, this causes an inflammatory reaction and the production of intestinal mononuclear phagocytes.&nbsp;
	</li>
	<li>They are responsible for recognising and killing invading pathogens by engulfing S. Typhi, but sadly they only engulf and do not kill it.&nbsp;</li>
</ul>

<ul>
	<li>The incubation period for typhoid fever is between 7 and 14 days. During this time S. Typhi survives in monocytes and reproduces inside them. 
	&nbsp;</li>
</ul>

<h5>Onset Of Symptoms 
&nbsp;</h5>

<ul>
	<li>The phagocytes finally rupture as a sufficient number of S. Typhi fill them up.</li>
</ul>

<ul>
	<li>Then they invade the Peyer&#39;s patches, a lymphoid tissue beneath the enterocytes, resulting in abdominal pain and ulceration (open sores).&nbsp;</li>
</ul>

<ul>
	<li>Later, S. Typhi enters the bloodstream and spreads to numerous organs, particularly the liver, spleen (which enlarges), and bone marrow. The symptoms typically manifest around this time. 
	&nbsp;</li>
</ul>

<h5>Diagnosis Procedures Of Typhoid 
&nbsp;</h5>

Any of the following methods can help to make a diagnosis of typhoid.

<ul>
	<li>Blood test</li>
	<li>Bone marrow</li>
	<li>Stool cultures</li>
	<li>The Widal test (antibodies against Salmonella)&nbsp; 
	&nbsp;</li>
</ul>

In epidemics, and in less developed nations, a therapeutic trial period with chloramphenicol is typically started while awaiting the results of the various laboratory tests. 
&nbsp;

Understanding Dos And Don'ts Of  Typhoid Prevention

Yes, there is no debate that typhoid is a communicable illness. It typically results from the consumption of food or water. Interaction with a freshly infected relative, inadequate sanitation and hygiene infrastructure, especially geographical linkages with polluted public water sources, have all been linked to increased risk of infections. 
&nbsp;

&nbsp;

<h5>Lack Of Well-Equipped Healthcare Systems</h5>

Diagnostic tools in typhoid-prevalent regions are quite limited for test accuracy and specificity. The time required for a proper diagnosis, the increasing spread of antibiotic resistance, and the cost of testing are some of the challenges faced by under-resourced healthcare systems. 
&nbsp;

<h5>Lack Of Hygiene Awareness</h5>

Unhygienic food, contaminated water, and poor sanitation are the main causes of typhoid. Due to poor hygiene habits, poverty, water scarcity, fecal pollution of water sources, and overcrowding, salmonella typhi infection has become more common in South Asian countries. According to current reports, typhoid annually affects 21 million people and kills approximately 161,000 people every year<a href="#accordion">[3]</a>. 
&nbsp;

Untreated typhoid fever often progresses in three separate stages, each lasting a week or so. In contrast to normal fever, typhoid fever starts in the late afternoon, or evening, and typically peaks in the morning. Typhoid fever is correlated to the symptoms listed below. 
&nbsp;

<h5>In the First Week</h5>

1. A gradual increase in body temperature

2. Relative bradycardia&nbsp;

3. Headache and cough

4. General discomfort

5. Abdominal pain

6. Sweating 
&nbsp;

<h5>In the Second Week</h5>

1. Feeling of tiredness

2. High fever (approx. 104 degrees Fahrenheit)

3. Bradycardia

4. Difficulty in focus

5. Diarrhea&nbsp; 
&nbsp;

<h5>In The Third Week &ndash; Complicated Week</h5>

1. Relatively high fever with minimal 24-hour fluctuation

2. Bleeding in GIT

3. Pneumonia and inflammation of the lungs

4. Inflammation of brain

5. Inflammation of bone

6. Low platelet count

&nbsp;

Despite our long-standing knowledge and fear of typhoid fever, there are still numerous obstacles to overcome. When trying to control enteric fever in susceptible human populations, one should focus on all possible ways the infection can spread further.&nbsp; 
&nbsp;

<h5>Financial Instability</h5>

A deteriorating economic growth, low-quality public services, inadequate infrastructure, corruption, fiscal traps, and among other problems, a lack of innovation have inevitably contributed to the emergence of diseases like typhoid fever.&nbsp; 
&nbsp;

<h5>Hygiene Awareness</h5>

Typhoid fever cases tend to cluster in less affluent, densely populated areas with inadequate sanitation and a scarcity of clean water. People who have typhoid are frequently unaware of their condition and continue to conduct various unsanitary habits which helps the infamous disease thrive and spread even more quickly.&nbsp; &nbsp; 
&nbsp;

<h5>Healthy Water Resources</h5>

In the 1950s, Pakistan had an annual water supply of about 5000 cubic meters per person.&nbsp; Owing to population increase, inadequate water policies, inadequate infrastructures, as well as water pollution, the water availability level has substantially decreased below 1000 cubic meters. A clean drinking water system for everyone is a crucial step in eradicating typhoid. 
&nbsp;

<h5>Appropriate Sanitation</h5>

Currently, 22 million people in low-income countries still defecate in the open, and 79 million lack access to toilets. Open defecation exposes a large population, particularly vulnerable children, to diseases like typhoid by polluting the environment and contaminating water sources like streams. 
&nbsp;

<h5>Self-treatment Control&nbsp;</h5>

Due to a lack of awareness, many locals frequently self-medicate, which leads to excessive antibiotic use. Thus, increasing the likelihood of antibiotic resistance. This raises the emergence of multi-drug resistant typhoid strains. Moreover, treatment options are becoming more limited in many endemic regions due to rising antimicrobial resistance and the emergence of multi-drug resistant pathogens. 
&nbsp;

<h5>Vaccine Availability</h5>

The use of vaccines is an efficient way to stop the spread of the illness, but many children, particularly those living in rural areas, lack the necessary protection. This is partially brought on by the negative cultural and religious perceptions of vaccines that prevent universal immunization. Moreover, inadequate infrastructure, low-income levels, and a lack of healthcare services in remote areas also contribute to the low vaccination rates. 
&nbsp;

Although the price of the TCV typhoid vaccine ($1.4- 1.5 USD per dose) is comparatively low, mass immunization is not cost-effective. The typhoid vaccine must be maintained at a temperature of 2-8 degrees Celsius. Therefore, it is difficult to distribute the vaccine to remote and rural areas, while keeping the doses at the required temperatures.&nbsp;

&nbsp;

The ongoing global epidemic has added to the strain on the already failing hospital sector; the resources are being diverted to stop the spread of COVID-19. Blood cultures, the most accurate test for typhoid, are rarely utilized because so many laboratories have become COVID-19 testing facilities.&nbsp; 
&nbsp;

Furthermore, a number of symptoms, such as fever and headache, are shared by COVID-19 and typhoid, along with other illnesses, such as dengue and measles. Thus, making a conclusive diagnosis difficult. Moreover, using azithromycin for COVID-19 and typhoid might raise the possibility of resistance over time.&nbsp;

&nbsp;

The majority of cases of typhoid and paratyphoid fever occur in places with low hygienic control. Such areas include:&nbsp;<ul><li>Africa</li><li>The Caribbean</li><li>Central and South America</li><li>The Middle East</li><li>Some sections of Asia (particularly Pakistan, India, and Bangladesh)</li></ul>People who are visiting friends or family have a higher probability than other tourists of catching typhoid fever. Since they could remain in the country, they may be less careful with the food and drinks they consume because they eat local cuisine cooked in the homes of people. Moreover, they may not believe in getting vaccinated prior to travelling.

The best defense against typhoid is vaccination, caution for food, and hand washing.

Verify whether the typhoid vaccination is advised for the area where you want to travel.&nbsp;

There are two typhoid vaccinations available: 
&nbsp;

<h5>1. Oral Vaccine In The Form Of Tablets</h5>

The tablet vaccine is suitable for individuals above the age of six. Complete the four pills (one daily) a minimum of one week before your trip. 
&nbsp;

<h5>2. Injectable Vaccines</h5>

Anyone above the age of two can receive the vaccine shot. At least two weeks before your trip, get one shot (or a booster shot).

The tablet and the shot for typhoid do not provide 100% protection against infection (50-80%), and both become less effective with time. Additionally, there is no vaccine to prevent paratyphoid fever. Because of these factors, it&#39;s crucial that you also follow the recommendations below to prevent typhoid. 
&nbsp;

<h5>Pick Your Foods And Beverages Wisely</h5>

<ul>
	<li>Consume only hot, freshly prepared dishes.</li>
	<li>Eliminate food that has been on a buffet for some time.</li>
	<li>Only consume unpeeled or raw vegetables and fruits rinsed in drinkable water.</li>
	<li>Drink only from bottles that have been factory sealed.</li>
	<li>Avoid ice as it may have been made with contaminated water.</li>
	<li>Drink only pasteurized milk. 
	&nbsp;</li>
</ul>

<h5>Clean Your Hands</h5>

<ul>
	<li>Wash your hands frequently for approximately 20-25 seconds with medicated soap and clean water, particularly after going to the toilet and prior to eating.</li>
	<li>If hand-washing&nbsp;is not an option, apply an alcohol-based antibacterial hand sanitizer&nbsp;with at least 60% alcohol.</li>
	<li>Avoid putting your hands near your face or mouth.</li>
</ul>

&nbsp;

S. Typhi should be confirmed with a blood test before starting treatment. Following antibiotics are used to treat typhoid: 
&nbsp;

<ul>
	<li>Ceftriaxone</li>
	<li>Azithromycin</li>
	<li>Fluoroquinolone 
	&nbsp;</li>
</ul>

Even if you feel better, it&#39;s crucial to take all recommended antibiotics exactly as prescribed. If you want to confirm whether you still have S. Typhi or not, get a stool culture done to identify it accurately. 
&nbsp;

People who have received typhoid treatment may still carry the bacterium. They are classified as &quot;chronic carriers&quot; of typhoid. The bacteria from typhoid can be excreted by a chronic carrier in their feces or urine, as well as from wounds or tissues. They are mostly asymptomatic. 
&nbsp;

Some typhoid-causing strains are becoming more resistant to antibiotics. One newly-emerging strain in Pakistan, known as XDR, is now resistant to all but two of the antibiotic classes typically used to treat drug-resistant typhoid. Healthcare professionals may request tests to identify the strain of bacteria causing typhoid due to the rising rates of antibiotic resistance. As a result, the type of antibiotics may change.

&nbsp;

1. Typhoid should be taken seriously, and proper treatment methods should be used to reduce its effect on public health worldwide. 2. Standardized laboratory testing guidelines are required for S.Typhi azithromycin and ciprofloxacin susceptibility testing. Most of this argues that the antibiotic stewardship program (ASP) must be strictly implemented nationwide in low and middle-income countries. The implementation of such a program has faced many challenges, particularly in India. These barriers include:<ul><li>A limited number of highly trained pharmacists</li><li>Few physicians and specialist&nbsp;</li><li>Improper electronic medical data</li><li>Physically hidden stewardship practices</li><li>Few microbiological professionals</li><li>High rates of antibiotic use among people</li></ul>Therefore, the use of antibiotics in hospitals and physician prescribing practices are crucial areas of focus for antibiotic stewardship programs. Furthermore, low-income countries need to introduce antibiotic limitations as a crucial element of ASP. 3. The public health burden of multi drug-resistant (MDR) and extensive drug-resistant (XDR) typhoid must be reduced through:&nbsp;<ul><li>Antibiotics culture sensitivity test&nbsp;</li><li>Proper sanitary procedures</li><li>Community hygiene</li><li>Carrier surveillance and treatment</li><li>Immunization </li><li>Effective oral antibiotics for disease prevention</li></ul>Furthermore, healthcare organizations must anticipate the extent of the epidemics in order to implement appropriate countermeasures. It is crucial to identify an efficient oral antibiotic against XDR typhoid. In order to decrease the financial and health burden of the disease, particularly in low-income countries like India where the condition is endemic, adopting preventative measures should be our first line of action.

The germs of typhoid fever can be transferred by infected individuals. This frequently occurs when a sick person uses the restroom and, without washing their hands, touches everything, including food and beverages. As they may still carry the bacteria on their hands, they ultimately contaminate everything they touch. 
&nbsp;

These bacteria can also be found in the water used to cook meals and beverages. Moreover, in places where dishes are rinsed with inadequate hygiene, this can also lead to the transmission of typhoid bacteria.&nbsp; 
&nbsp;

Typhoid fever has more occurrence probability in travellers and children. Travellers may become ill if they consume food or drinks tainted with certain microorganisms. Therefore, the World Health Organization (WHO) advises vaccination for all visitors to nations where enteric fever is prevalent, irrespective of the scheduled duration of the visit.&nbsp;

Further research is required on the mechanism of action of S. Typhi and the biomechanics of host-pathogen interactions. 
&nbsp;

&nbsp;

<ul>
	<li>Salmonella Typhi is a bacterium that causes the deadly illness typhoid.</li>
	<li>Typically, fever in typhoid might reach up to 103&ndash;104&deg;F (39&ndash;40&deg;C).</li>
	<li>People might also have weakness, headaches, stomach aches, constipation or diarrhoea, coughing, and appetite loss.</li>
	<li>Typhoid is spread by consuming food or liquids contaminated with an infected person&#39;s faeces.</li>
	<li>Typhoid fever can be prevented with highly effective immunisations.</li>
	<li>Travellers are at high risk of contracting typhoid fever, especially when travelling to endemic regions.&nbsp;</li>
</ul>

[1].John A. Crump, E. D. M., 2010. oxford academic --clinical infectious disease.

[2].J.Swansoncd, B.-P., 2011. SCIENCE DIRECT.

[3].Rasheed, M. K., 2019. THE LANCET infectious diseases.

Neelam Asad

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;

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.

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;

Umna Salah

Foods To Eat For A Healthier You ‘Down There’

The food we eat shows up on our body in more ways than we can ever count. From our gut health to <a href="https://merisehat.pk/article/how-your-gut-affects-your-mental-health">mental health</a>, good nutrition is key to having healthy bodily functions.&nbsp;

We see rising incidence of erectile dysfunction and other sexual and reproductive issues in men. Similarly, women think they have to buy special washes for their nether regions to smell and look better.

Turns out all you need to do to deal with these issues is eat right. Yes, consuming the right kind of foods actually benefits your genitals.&nbsp;

It&#39;s common understanding that a balanced diet is one that has less processed foods and sugars, is low in saturated fats, high in protein, vitamins, minerals and whole grains.&nbsp;If you apply this general principle to your eating habits, that alone will show you positive results.

&nbsp;

General List of Foods

Here we have compiled a detailed list of foods that can help you achieve perfectly healthy genitals.&nbsp; <ul><li>Stay hydrated: Even though water is not a food group, but being dehydrated impacts lubrication and leaves unusual odors. In order to eliminate these issues, make sure you drink at least eight glasses of water each day. Another interesting concept is ‘eating’ your water, which just means consuming fruits and vegetables with high water content. This includes cucumbers, tomatoes, and zucchini. These have other benefits as well which we will discuss later.&nbsp; </li></ul><ul><li>Garlic: Its smell might not be getting you kisses anytime soon, but it is known to have antibacterial properties. It is also acidic so it can help maintain vaginal pH and prevent any infections from developing. Its antioxidant properties have been found to be effective for men, too. Moreover, it has been linked to increased levels of testosterone and greater sperm production. It’s also good for erectile dysfunction since it causes vasodilation via a compound called allicin.&nbsp;</li></ul> <ul><li>Probiotics: Yogurt, kimchi, miso, and kombucha - all of these are not only great for your gut but also for your vaginal health. They promote growth of good bacteria that, in turn, help strengthen your body’s natural immune responses. This is what protects you against yeast infections and bacterial vaginosis that develops due to lack of lactobacillus and a higher than normal vaginal pH. It’s especially good when you’re menstruating since menstruation raises your vaginal pH.&nbsp; </li></ul><ul><li>Cranberry juice: This is famous for fighting against urinary tract infections (UTIs) in women. However, research has shown that the urological health of males can also benefit from this. It functions by hindering the bacteria from sticking to the bladder walls and has been known to help prevent future UTIs as well when consumed daily. The vitamin C AND E present in cranberry juice or extracts also help boost immunity.&nbsp; </li></ul><ul><li>Leafy greens: These are natural blood purifiers and also help improve circulation. They contain vitamin E, magnesium, and calcium which are great for your immunity as well as boosting testosterone levels and vascular health. Leafy greens like arugula and kale have nitric acid as well, a known vasodilator. Similarly, spinach is rich in folic acid, the lack of which has been linked to erectile dysfunction. </li></ul><ul><li>Dark chocolate: Not that regular chocolate isn’t good for you, but dark chocolate especially contains higher levels of antioxidants and has less added sugar. It can help you have a healthy libido. The flavanols present in dark chocolate improve blood circulation as they help our body produce more nitric oxide. This is why flavanols are added in most medications for ED.&nbsp; </li></ul><ul><li>Sweet potatoes: They contain vitamin A and beta carotene, both of which are helpful for fertility and reproduction in males and females. They also have antioxidant properties and are good for your immunity and cell growth. Moreover, they help prevent bacterial vaginosis. The high fiber content means your insulin levels get more stable as well, making it especially useful for those experiencing polycystic ovarian syndrome (PCOS). This ultimately leads to better fertility in women.&nbsp; </li></ul><ul><li>Soy: This is rich in proteins and phytoestrogens (isoflavones), a compound that mimics estrogen. A deficiency of estrogen is linked with vaginal dryness so consuming soy products can help with lubrication. Some of the soy products that you can incorporate in your diet are tofu, edamame, soy milk, and sprouts.&nbsp; </li></ul><ul><li>Avocados: These have everything from healthy fats, vitamin B6, vitamin E, potassium, and zinc. They can help boost libido in both males and females, enhance lubrication, and strengthen vaginal walls. The vitamin E and zinc present in avocados is great for improving sperm quality in men. Zinc also helps with testosterone production and overall fertility in men.&nbsp; </li></ul><ul><li>Chili peppers and cayenne peppers:&nbsp;It has been scientifically proven that men who prefer spicier foods have higher testosterone levels. Capsaicin in chili pepper has a stimulant effect on the brain's pleasure centers and can help you have better libido. Similarly, cayenne pepper, like all spicy foods, promotes vasodilation and is therefore helpful for ED.&nbsp; </li></ul><ul><li>Carrots: They have carotenoids that have antioxidant properties. They can improve sperm count and motility, and have been used in traditional medicine to improve fertility.&nbsp; </li></ul><ul><li>Oats: Oatmeal can also help with erectile dysfunction and boost testosterone levels. This is because of L-arginine, an amino acid present in oats and another vasodilator. </li></ul><ul><li>Tomatoes: These contain lycopene (an antioxidant) and vitamin C. They have been linked with better libido, improving sperm concentration and motility, and better prostate health.&nbsp; </li></ul><ul><li>Watermelons, cucumbers and gourd: Citrulline, a precursor to nitric acid, is present in all three of these foods and are beneficial for blood circulation.&nbsp; </li><li>Turmeric milk: A cup of turmeric milk every night before bed can change your health for the better. It’s great for conditions, such as PCOS, endometriosis, ovarian cysts, uterine fibroids, etc. It can also help induce periods. The compound curcumin can help with production of testosterone.&nbsp; </li><li>Apples: An apple a day keeps the doctor away but can keep your lover closer since it’s been linked to having an aphrodisiac effect on women. Ursolic acid is a compound present in apple peels that has been found to be effective against prostate cancer cells and boosts sperm count.&nbsp; </li></ul><ul><li>Pistachios: These contain arginine which improves blood circulation.&nbsp; </li></ul><ul><li>Oranges and blueberries: These fruits&nbsp;are&nbsp;rich in flavonoids that are good for blood circulation and can help with erectile dysfunction.&nbsp; </li></ul><ul><li>Olive oil: It is a polyunsaturated fat which basically means that it’s good for your heart and circulation and won’t clog your arteries. It is even considered more useful than Viagra in dealing with erectile dysfunction. It can also help with fertility in women.&nbsp; </li></ul><ul><li>Foods rich in vitamin C: Lemons, bell peppers, oranges, and strawberries help lower vaginal pH and restore healthy flora. Women who eat more citrus fruits are much more protected against fibroids.&nbsp; </li></ul><ul><li>Omega-3 fatty acids: These are known to help with circulation, vaginal dryness and even menstrual cramps (dysmenorrhea). One study proved that fish oil can ease dysmenorrhea more effectively than ibuprofen. Salmon, sardines, mackerels, and nuts like walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, hemp seeds and sesame seeds etc. contain omega-3 fatty acids and help keep itching and infections away. They also help maintain normal levels of estrogen in the body that ultimately keeps your nether regions healthy.&nbsp; </li><li>Foods rich in vitamin E: Alpha tocopherol is a type of vitamin E that boosts immunity and protects from infections and inflammation. It can help with age-related ED. It can be obtained from almonds, peanuts, collard greens, red bell peppers, mangos, kiwis, and avocados. </li></ul><ul><li>Food rich in zinc: Oysters are a well-known aphrodisiac for sure but they are also rich in zinc. You can also get zinc from nuts, cashews, lobster, crabs, and beef. It helps boost libido, maintain hormonal balance, and promote sperm production.&nbsp; </li></ul>

The Bottom Line

Processed foods, excess sugars, soda, deep fried foods, trans and unsaturated fats, smoking, and an overall unbalanced diet can have everlasting negative impacts on all of your organs and their function. In order to feel and perform to the best of your capacity, swap these out for all the healthier options mentioned above.&nbsp;

Dr. Safia Mehmood

Food Cravings – And How To Manage Them

&nbsp;Food cravings can be powerful, often driving you to indulge in unhealthy choices that sabotage your <a href="https://merisehat.pk/article/weight-loss-supplements-exposed">weight loss</a> goals. But understanding the science behind these cravings can help you manage them effectively and make healthier choices. 
&nbsp;

Understanding Food Cravings And Strategies For Weight Loss

Food cravings are sudden and intense desires for specific foods.

One explanation is that your body may be craving certain foods to satisfy nutritional deficiencies, hormonal imbalances, or blood sugar fluctuations. For example, craving chocolate may indicate a need for magnesium, while craving salty snacks could be a sign of dehydration or low electrolyte levels.

Underlying conditions like menstruation or pregnancy can also cause strong cravings. Some people experience pica, or a craving for nonfood items like dirt, ice chips, chalk, or coins.

On a psychological level, food cravings are often tied to emotions and memories. Stress, boredom, sadness, and even happiness can trigger cravings for comfort foods that provide temporary relief or pleasure. You may crave the exact food that you&#39;re allergic to, or you may crave pasta for comfort and warmth.

Additionally, environmental cues such as advertisements, social gatherings, and even the sight or smell of food can trigger cravings and influence our eating behaviors. For instance, a chocolate ad may trigger a craving for it. 
&nbsp;

Studies suggest that more than 90% of individuals experience food cravings at some point in their lives, with men likely to crave savory items and women likely to crave sweet or high-fat items.<a href="#accordion">[2]</a>.Cravings are also reportedly more common in people with a high BMI.<a href="#accordion">[3]</a> 
&nbsp;

There&rsquo;s a myth that all food cravings are bad, particularly for weight loss. This is not true. It&rsquo;s perfectly normal to indulge in occasional cravings in moderation without spoiling your weight-loss progress. It does not mean you&rsquo;re weak, have poor willpower, or cannot achieve your goals. The trick is to not let occasional indulgences spiral into unhealthy habits.

Moreover, suppressing food cravings without addressing the underlying causes can sometimes lead to intensified cravings and potential binge eating episodes later. 
&nbsp;

Cognitive behavioral treatment addresses how you think about food, replacing self-defeating thoughts with positive self-statements.

Don&rsquo;t think: &ldquo;This is too hard. I can&rsquo;t do it.&rdquo;

Change it to: &ldquo;Am I genuinely hungry, or is this just a craving? I should wait to see if this passes.&rdquo; 
&nbsp;

<ul>
	<li>
	<h5>Restrictive Diet Vs Intuitive Eating</h5>
	</li>
</ul>

There&rsquo;s no need to feel scared of your craving. Compared to restrictive dieting that may leave you feeling down, it&rsquo;s recommended to try intuitive eating.<a href="#accordion">[4]</a>

It allows for greater self-esteem, positive body image, and overall well-being. Moreover, it decreases disordered eating behaviors, such as taking diet pills. 
&nbsp;

<ul>
	<li>
	<h5>Instant Gratification Vs Delayed Gratification</h5>
	</li>
</ul>

Cravings, in a way, are expectations. For instance, when you begin to enjoy a particular food in a specific situation, like popcorn while watching Netflix, your mind begins to develop this expectation subconsciously, such that every time you sit down to watch Netflix, your body will send messages to your mouth, stomach, and even the &#39;reward center&rsquo; in your brain to get ready.<a href="#accordion">[3]</a>

Hyperpalatable foods, i.e., foods that are rich or have enjoyable qualities of salt and sweet, can stimulate the release of appetite, metabolic, and stress hormones including insulin, cortisol, dopamine, leptin, and ghrelin, all of which contribute to cravings.<a href="#accordion">[5]</a>

Once you realize this pattern, you can unlearn it and subsequently reduce the frequency and intensity of your cravings. For instance, you watch movies and shows without eating &lsquo;the usual food.&rsquo; Or you replace eating with healthier alternatives. 
&nbsp;

While food cravings can feel overwhelming, it&#39;s important to acknowledge and address cravings in a healthy and balanced way:

<ul>
	<li>Mindful Eating: Pay attention to hunger cues and practice mindful eating so you can become more attuned to your body&#39;s signals and differentiate between true hunger and emotional cravings.</li>
	<li>Identify Triggers: Keep a food diary and note what you eat, when you eat, how you feel while eating, and if you&rsquo;re doing something while eating. 
	&nbsp;</li>
</ul>

By recognizing the situations, emotions, or environments that trigger cravings, you can address them proactively, like getting enough sleep if late night shifts are causing you to overeat and gain weight.

<ul>
	<li>Choose Nutrient-Dense Foods: Eat nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins to satisfy your appetite and reduce cravings. These foods provide essential nutrients and fiber, promoting satiety and stabilizing blood sugar levels.</li>
	<li>Stay Hydrated: Dehydration can mimic hunger or cravings. Drink an adequate amount of water throughout the day to prevent dehydration and reduce the likelihood of mistaken cravings.</li>
	<li>Practice Stress Management: According to research, chronic stress and emotional eating lead to higher BMI.[2] Finding healthy ways to cope with stress, such as exercise, meditation, deep breathing, or engaging in hobbies, can help reduce emotional eating and cravings triggered by stress.</li>
	<li>Plan Ahead: This is one of the most underrated solutions. Stocking up on healthy snacks and planning your meals in advance can prevent impulsive decisions and make healthier choices more accessible. A handful of nuts, for instance, can leave you feeling energized and full for the day.</li>
	<li>Seek Support: Building a support system of friends, family, or a support group can provide encouragement and accountability for managing cravings.</li>
	<li>Nutritional Supplementation: Vitamin B complex, fish oil, and magnesium are some supplements that help reduce cravings. Always consult a doctor before taking any supplements.<a href="#accordion">[1]</a> 
	&nbsp;</li>
</ul>

Remember, it&#39;s okay to indulge in moderation occasionally, but by understanding and addressing triggers, you can develop a healthier relationship with food and achieve sustainable weight loss success. 
&nbsp;

Key Takeaways

<ul>
	<li>Food cravings are complex and can be influenced by physiological, psychological, and environmental factors.</li>
	<li>Physiologically, our bodies may crave certain foods to satisfy nutritional deficiencies or hormonal imbalances.</li>
	<li>Psychologically, food cravings are often tied to emotions and memories, with stress, boredom, sadness, and happiness triggering cravings for comfort foods.</li>
	<li>Strategies for managing food cravings include mindful eating, choosing nutrient-dense foods, staying hydrated, practicing stress management, and seeking support from friends, family, or support groups.</li>
	<li>Indulging in occasional cravings in moderation is normal and shouldn&#39;t derail weight loss efforts.</li>
	<li>Addressing the underlying causes of food cravings, such as emotional triggers, listening to hunger cues, and incorporating healthy lifestyle habits like regular physical activity and adequate sleep, can contribute to better overall well-being.</li>
	<li>Understanding the psychology behind food cravings helps you develop healthier eating habits, achieve your weight loss goals, and maintain long-term success in maintaining a balanced and fulfilling lifestyle.</li>
</ul>

[1] The psychology behind cravings and how to deal with them. Psychology Today. Accessed February 27, 2024

[2] Food cravings: Causes and how to reduce and replace cravings. Medical News Today. Accessed February 27, 2024.

[3] Schnieber A. Psychological strategies can reduce your cravings. ScienceNordic. April 27, 2020. Accessed February 27, 2024.

[4] Hoshaw C. How to find the Wisdom in food cravings and make peace with food. Healthline. December 23, 2022. Accessed February 27, 2024.

[5] Cravings. The Nutrition Source. October 26, 2023. Accessed February 27, 2024.

Shermeen Zuberi

The connection between diet and mental health has gained significant attention in recent years, with research suggesting that certain foods can influence<a href="https://merisehat.pk/disease/depression"> depression</a> symptoms positively or negatively. In this engaging article, we delve into the fascinating realm of nutritional psychology, exploring eight foods that may worsen depression and others that can help ease its symptoms. By understanding the impact of these dietary choices, we can take charge of our mental well-being and nourish our minds alongside our bodies. 
&nbsp;

dietary choices on depression symptoms

<h5>Sugar: The Sweet Trap</h5>

Sugar may provide a temporary burst of energy, but its excessive consumption can lead to a rollercoaster of blood sugar spikes and crashes. These fluctuations can exacerbate mood swings, irritability, and feelings of fatigue, potentially worsening depression symptoms.

Satisfy sweet cravings with natural alternatives like fruits, dark chocolate, or honey, which offer additional nutritional benefits and help stabilize blood sugar levels. 
&nbsp;

<h5>Processed Foods: A Recipe For Discontent</h5>

Processed foods, laden with unhealthy fats, refined sugars, and additives, have been linked to inflammation and oxidative stress in the body. These factors can negatively impact brain health, potentially contributing to depression.

Opt for whole, nutrient-dense foods like fresh fruits, vegetables, whole grains, and lean proteins, which provide essential nutrients to support overall well-being. 
&nbsp;

<h5>Trans Fats: The Hidden Culprits</h5>

Trans fats, commonly found in fried and processed foods, have been associated with an increased risk of depression. These harmful fats interfere with neurotransmitter function and contribute to inflammation, potentially worsening depressive symptoms.

Choose healthier fats such as those found in avocados, nuts, seeds, and olive oil, which support brain health and reduce inflammation.

&nbsp;

<h5>Caffeine: The Jittery Effect</h5>

While moderate caffeine consumption can offer a temporary mood boost, excessive intake can lead to increased anxiety and sleep disturbances. These effects can exacerbate depression symptoms in vulnerable individuals.

Opt for decaffeinated beverages or herbal teas to enjoy a comforting drink without the jittery side effects. 
&nbsp;

<h5>Alcohol: The Temporary Escape</h5>

Alcohol may provide temporary relief from negative emotions, but its depressant effects can worsen mood disorders in the long run. Excessive alcohol consumption can disrupt neurotransmitter balance and interfere with REM sleep, crucial for emotional regulation.

Practice moderation and consider alternative ways to cope with stress and emotions, such as exercise, meditation, or spending time with loved ones. 
&nbsp;

<h5>Omega-6 Fatty Acids: Balancing The Scales</h5>

An imbalance between omega-6 and omega-3 fatty acids in the diet has been linked to increased inflammation and depressive symptoms. Diets high in processed vegetable oils often contribute to this imbalance.

Increase your intake of omega-3 fatty acids by incorporating fatty fish, flaxseeds, chia seeds, and walnuts into your diet, which can help restore the balance and support brain health. 
&nbsp;

<h5>Magnesium: The Calming Mineral</h5>

Magnesium deficiency has been associated with an increased risk of depression. This essential mineral plays a role in nerve function, neurotransmitter regulation, and stress management.

Include magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains in your diet to support emotional well-being. 
&nbsp;

<h5>Serotonin-Boosting Foods: Nourishing The Mind</h5>

Certain foods can enhance serotonin production in the brain, supporting mood and emotional balance. Foods rich in tryptophan, an amino acid precursor to serotonin, can be particularly beneficial.

Incorporate foods like turkey, eggs, nuts, seeds, and bananas into your diet to boost serotonin levels naturally. 
&nbsp;

As research on the link between diet and mental health continues to grow, it becomes evident that the foods we consume can influence our emotional well-being significantly. By being mindful of our dietary choices and focusing on whole, nutrient-dense foods, we can support our mental health and alleviate depression symptoms. While making dietary changes alone may not replace professional treatment, adopting a balanced and nutritious diet can be a valuable step towards nurturing our minds and bodies in the pursuit of a healthier, happier life.