A. JABBAR DENTAL CLINIC

Sadia Khan

Discover the powerful connection between music and exercise. Learn how the right tunes can boost your motivation, enhance performance, and make your workouts more enjoyable on Meri Sehat.

Groove And Move – How Music Affects Your Fitness

Online Consultation

Iqra Mazhar

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

Sunscreens: SPF Explained!

Introduction

SPF 15 blocks 93% of UVB rays, and SPF 30 blocks 97% of the UVB rays. Moreover, SPF 50 blocks 98% of the UVB rays. Experts recommend using between SPF 30 and 50 for sufficient protection against the sun. However, for complete protection, you might want to go above SPF 50+.

&nbsp;

Understanding SPF In Sunscreens

You also need to make sure that your <a href="https://merisehat.pk/article/retinoids-and-sunscreen-a-love-affair">sunscreen</a> is broad-spectrum, which means that it should have both UVA and UVB rays. Both UVA and UVB rays have overlapping effects. They can cause burns and premature ageing. However, UVA rays are for dark spots and fine lines, while UVB rays play a very significant role in the production of sunburns and cancer.

&nbsp;

Everyone who is under the sun should be wearing sunscreen, no matter what their skin tone is.

&nbsp;

<h5>How Much Sunscreen Do You Need?</h5>

You need half a teaspoon of sunscreen for your face and neck, and one ounce for your entire body. Since sunscreens break down with time, it is recommended that you re-apply it every two hours, and more frequently if you sweat a lot or if you are a swimmer. In both cases, your sunscreen breaks down faster. Moreover, the best practice is to use sunscreen at least thirty minutes before sun exposure.

&nbsp;

There are two types of sunscreens, mineral sunscreen and physical sunscreen. But which one is better? Both mineral and physical sunscreens absorb UV rays and help in preventing skin damage. However, mineral sunscreen also reflects some UV rays. So, the conclusion is that neither is better than the other because they both use different active ingredients. The actives in chemical sunscreens are avobenzone and homosalvate. Moreover, mineral sunscreens contain zinc oxide and titanium.

In addition to sunscreen, the American Cancer Society also recommends having a holistic approach to sun protection. They recommend wearing protective clothing, avoiding tanning beds, and seeking shade between 10 am to 4 pm. All of these can cause long-term skin damage and contribute to skin cancer.

&nbsp;

<h5>Which Sunscreen Is The Best?</h5>

The best sunscreen is the one that you will want to wear every day. Sunscreens are available based on your skin type and complexion, which easily blend into the skin. There is a right pick for everyone.

&nbsp;

<div>
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<div class="content">
<div>
<h5>&nbsp;</h5>

<ul>
	<li>
	<h5>Protects Your Skin</h5>
	</li>
</ul>
</div>

<div>
Sunscreens protect your skin from UV rays that are harmful to the skin because the depletion of the ozone layer has increased our chances of sun damage. Sunscreens block these rays, which reduces the likeliness of sunburn. Furthermore, look for a sunscreen that is no less than 30+ SPF to use every day. For full-body coverage, you will need to use at least one ounce of sunscreen.

&nbsp;
</div>

<ul style="list-style-type:none !important; margin-left:0px !important; margin-right:0px !important">
</ul>
</div>
</div>
</div>

<div>
<div class="container" style="max-width:1320px; padding:0px; width:966.007px">
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<ul>
	<li>
	<h5>Lowers The Risk Of Skin Cancer</h5>
	</li>
</ul>
</div>

<div>
The most common form of cancer in the United States is skin cancer<a href="#accordion">[1]</a>. According to CDC, 71,943 people had been diagnosed with melanomas of the skin in 2013. In addition, 9,394 of them were fatal<a href="#accordion">[2]</a>. When you apply sunscreen every day, you reduce your risk of getting skin cancer to half.

&nbsp;
</div>

<ul style="list-style-type:none !important; margin-left:0px !important; margin-right:0px !important">
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</div>
</div>

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<div>
<ul>
	<li>
	<h5>Prevents Premature Aging Of The Skin</h5>
	</li>
</ul>
</div>

<div>
UV rays damage the skin and cause photoaging. It is characterized by a thick and leathery look in addition to discoloration and breakdown of collagen which causes wrinkles or sagging. Studies say that those who apply sunscreen religiously before the age of 55 have 24% fewer chances of developing signs of ageing, compared to those who don&rsquo;t<a href="#accordion">[3]</a>.
</div>

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</ul>
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</div>
</div>

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<div class="content">
<div>
<h3 dir="auto">&nbsp;</h3>
</div>

<div>
<ul>
	<li>
	<h5>Maintains The Skin Tone</h5>
	</li>
</ul>
</div>
</div>
</div>
</div>

<div>
<div class="container" style="max-width:1320px; padding:0px; width:966.007px">
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</div>
</div>

<div>
<div class="container" style="max-width:1320px; padding:0px; width:966.007px">
<div class="content">
<div>
Sunscreen protects the skin from discoloration and dark spots caused by sun damage. It helps you in maintaining a smoother and more even skin tone.&nbsp;

&nbsp;
</div>

<ul style="list-style-type:none !important; margin-left:0px !important; margin-right:0px !important">
</ul>
</div>
</div>
</div>

It has been recommended that infants, seniors, and people who have had a history of skin cancer take extra precautions against skin cancer because their skin is vulnerable. Everyone should prioritize using sunscreen before stepping outdoors and avoid prolonged exposure to the sun. A wide-brim hat and ultraviolet protection clothing are also helpful in protecting against UV rays.

Infants have very sensitive skin. Therefore, babies under six months should avoid spending a lot of time under direct sun. Moreover, infants and toddlers who are older than six months with thinner skin should use sunscreen that contains zinc oxide and titanium oxide. Zinc and titanium do not irritate the skin because they don&rsquo;t penetrate it and sit on the surface instead, deflecting UV radiation.&nbsp;

&nbsp;

Key Points

<ul><li style="line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;">Sunscreens are important because UV rays penetrate deep into the skin, causing damage, wrinkling, and photoaging. All of which contribute to skin cancer. Moreover, UVB rays are the biggest contributors to skin cancer and are more prevalent during the day.</li><li style="line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;">SPF protects your skin from the sun, meaning if you’re using SPF 15, you can stay in the sun fifteen times longer compared to without protection.</li><li style="line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;">You should look out for sunscreens that provide broad-spectrum protection, are water-resistant, and have active ingredients. For example, zinc and titanium oxide.</li></ul>

[1] Guy Jr, G.P., Machlin, S.R., Ekwueme, D.U. and Yabroff, K.R., 2015. Prevalence and costs of skin cancer treatment in the US, 2002− 2006 and 2007− 2011. American journal of preventive medicine, 48(2), pp.183-187.

[2] US Department of Health and Human Services, 2014. Skin cancer as a major public health problem. In The Surgeon General's Call to Action to Prevent Skin Cancer. Office of the Surgeon General (US).

[3] Sander, M., Sander, M., Burbidge, T. and Beecker, J., 2020. The efficacy and safety of sunscreen use for the prevention of skin cancer. CMAJ, 192(50), pp.E1802-E1808.

[4] Gallagher, R.P., 2005. Sunscreens in melanoma and skin cancer prevention. Cmaj, 173(3), pp.244-245.

[5] Tavares, R., da silva Paulitsch, F. and Zhang, L., 2018. Use of sunscreen and risk of melanoma and non-melanoma skin cancer: a systematic review and meta-analysis. European Journal of dermatology, 28(2), pp.186-201.

Staff Writer

Madeeha Syed

How To Heal From Grief?

Overview

Grief is a natural reaction to any kind of loss. It&rsquo;s something we all experience, but the way it manifests itself varies from person to person. Some people are able to move on quickly, while others find it harder to heal. In this article I&rsquo;ll explain how the stages of grief work and give some tips on how you can help yourself or a loved one through their grieving process. 
&nbsp;

Tips to Heal From Grief

Denial is a defense mechanism. It&rsquo;s a way to protect yourself from the pain of loss, or at least postpone facing it. You may have heard of denial as something that happens during the grieving process, but this isn&rsquo;t quite accurate. Denial doesn&rsquo;t necessarily kick in once someone has died; it can also be an immediate coping mechanism for people who aren&rsquo;t yet ready to admit their loved one is gone.

Denial helps shield you from the <a href="https://merisehat.pk/article/natural-remedies-for-pain">pain</a> of grief by avoiding reality and hiding from feelings you&rsquo;d rather not experience (such as anger and sadness). 
&nbsp;

Anger is a natural and healthy reaction to loss. Anger can help you express your feelings, release negative emotions and show others that you are upset or hurt by what happened.

However, while it is normal to feel angry after the loss of someone or something close to you, there are some things that should be avoided when expressing anger:

Don&rsquo;t direct your anger at anyone else. You may have some pent-up frustrations with people associated with the loss (e.g., family members or friends), but directing your rage toward them will only make things worse for everyone involved.&nbsp;

Directing your anger inward instead by staying home from work or school can also be harmful because it could prevent you from accomplishing goals (such as getting back into college).&nbsp;

It&rsquo;s best not to let anger boil over into lashing out at others unnecessarily; instead, find other outlets for releasing negative emotion such as yoga classes or therapy sessions with a counsellor who specialises in grief counselling. 
&nbsp;

When you are bargaining, you are essentially trying to make the best of an intolerable situation. You may start thinking that there is something you could have done differently or something that will help save your loved one&rsquo;s life. You might even try to bargain with God or a higher power in order to get them back again.

For example, you might think, &ldquo;If only I had spent more time with my husband before he died!&rdquo;, &ldquo;If only I hadn&rsquo;t taken so long buying groceries!&rdquo; or &ldquo;If only I had remembered to call him earlier!&rdquo;&nbsp;

While these thoughts and feelings aren&rsquo;t necessarily accurate (the reality is that death or breakups happens when they happen), they can still be helpful if they allow you some peace of mind and perspective during this difficult time of grieving. 
&nbsp;

Bargaining can also manifest itself as guilt &mdash; for instance, if someone close dies from an illness but another person survives the same illness, there may be some sense that it should&rsquo;ve been the other way around, even though there&rsquo;s no real reason for this feeling beyond just being human (and overthinking things).&nbsp;

If this sounds like how you&rsquo;re feeling right now &mdash; like maybe there was something else r someone else who could&rsquo;ve helped prevent their death (for example) &mdash; it might be helpful for friends and family members who care about your well-being (or just want their own questions answered) not dismiss these thoughts or feelings outright by saying things like, &ldquo;It wasn&rsquo;t your fault&rdquo; or &ldquo;Of course everything would have been different if only...&rdquo;&nbsp;

Instead, they could take those questions seriously while acknowledging how hard they must be on whoever lost their loved ones without belittling them at all &mdash; because sometimes just recognising how painful it must feel helps us move forward without letting ourselves stay stuck in grief forever.&rdquo; 
&nbsp;

The final stage of grief is sadness and acceptance. The loss of someone leaves you feeling helpless. There will be times when you are too distracted by the world and work to think about it but at times, it is common to have a depressive episode and completely lose your pace or focus.&nbsp;

People who are unable to cope and accept tend to go into depression at this stage and numb themselves towards the outside world. The only way to avoid suffering from this illness is to deal with your loss and come to terms with it mentally. This requires your maximum input as your experience life without the person, the need for acceptance and doing things differently now. The only way is the way forward.&nbsp; 
&nbsp;

The stages of grief are not a checklist, nor are they rules to follow. They aren&rsquo;t even in the same order for everyone.

The five stages &mdash; denial, anger, bargaining, sadness and acceptance &mdash; are merely a general guide to help you understand what your loved one might be experiencing during their time of grieving. However, everyone grieves differently and no two people will go through all five stages at the same time or in the same way. It&rsquo;s important to remember that every person needs different kinds of support during times like these: some may need lots of love and affection as they work through their feelings; others will want space from others so they can take care of themselves first before reaching out for support later on. 
&nbsp;

The most important thing that needs to be acknowledged is that there is no shortcut to coping with grief. You cannot skip the stages. However, you can make it easy for yourself to handle your grief and speed up the process. Following are the steps that are age-old practices employed by people to help them cope:

<ul>
	<li>There are people around you who care about you, lean on them. Share your feelings with your friends and family. Hangout with them more to keep yourself distracted.</li>
	<li>Be acceptable for whatever support you are getting. Not many people know what to say or how to act around someone grieving, appreciate their efforts. They are doing it because they care.</li>
	<li>Religion has been a very strong catalyst for people struggling with grief. If you believe in one, resort to your faith. Praying can be very relaxing for the mind.</li>
	<li>A support group or therapy. Both allows you to talk about your experience, how it has affected you without getting a biased answer from the other side.&nbsp; 
	&nbsp;</li>
</ul>

Bottom Line

Grief is a normal part of life and it can be hard to deal with. But remember, there are ways to cope with your feelings and move on from them. If you&rsquo;re struggling with grief or have lost someone close to you, remember that you&rsquo;re not alone. Reach out for help if needed, but don&rsquo;t forget that it may take time before things feel better again!

Umna Salah

Humza Khizer

Baby Blues (Postpartum Depression): Is There A New Treatment?

The entire process of pregnancy is very rewarding, but what happens after you have delivered the baby? Your body that has gone through so many constant changes over the 9 months, reverses them all to get you back to normal. This process often leads to postpartum <a href="https://www.merisehat.pk/disease/depression">depression</a>.

About 11% of women in the United States suffer from postpartum depression (PPD).<a href="#accordion">[4]</a>&nbsp;PPD affects not just the life of the mother but also the infant. If left untreated, it can get worse and affect your spouse or other people close to you. So far, the treatment used for PPD has been very generic; similar to that of major depressive episode (MDE) consisting of conventional antidepressants like SSRIs, benzodiazepines, and tricyclic antidepressants. FDA has recently approved the first-ever drug targeted toward treating postpartum depression. 
&nbsp;

Understanding The Latest Treatment For Postpartum Depression

Postpartum depression is best explained as a worsened form of postpartum blues or baby blues. Baby blues are experienced a few days after delivery. Some new moms, however, experience a much more severe case of baby blues that can be classified as postpartum depression and it can go on for over a year.<a href="#accordion">[8]</a>&nbsp;PPD is characterized by:

<ul>
	<li>Feeling depressed and low</li>
	<li>Sleeping too little or too much</li>
	<li>Feeling tired all the time</li>
	<li>Doubting yourself as a mother</li>
	<li>Thinking that you do not want the baby</li>
	<li>Excessive crying</li>
	<li>Loss of appetite</li>
	<li>Anxiety and panic attacks&nbsp;</li>
	<li>Thoughts of harming yourself or the baby</li>
	<li>Unable to think clearly or make the right decisions</li>
	<li>Increased anger and irritability</li>
	<li>Overall reduced interest in everything</li>
</ul>

If you or anyone that you know are facing any of these symptoms, immediately contact your physician and get yourself screened through the Edinburg Postnatal Depression Scale (EPDS). It is one of the most common and quickest screening tools with high accuracy and allows your physician to assess the situation better through the score.&nbsp; 
&nbsp;

A lot of factors contribute to postpartum depression.The biggest factor that is not only responsible for PPD but also for the baby blues is the drastic change in hormones. During pregnancy, your estrogen and progesterone levels are very high. As soon as the baby is delivered, these levels are dropped drastically.

Since estrogen is directly linked to increasing serotonin levels in our brain&nbsp;and progesterone is known for stimulating dopamine release, the decrease in the production of these hormones coupled with some underlying mental issues or previous history of depression or anxiety becomes the most common and the biggest cause of PPD.<a href="#accordion">[2][3][7]</a> 
&nbsp;

While screening of postpartum depression can be done by several tools that are used for Major Depressive Episodes (MDE), the most universally acceptable tool targeted especially for PPD is Edinburgh Postnatal Depression Scale or EDPS. EDPS is a 10-item questionnaire with a response score of 0 to 3. If the total score is over 12, then there is a need for further in-depth assessment of the situation and severity of the condition.&nbsp;

PPD is best diagnosed by your medical practitioner through regular visits. Your doctor asks a series of questions every few days to assess your mental health and well-being. Another way to differentiate PPD from baby blues is to ensure that the patient has at least 3-5 of the symptoms that make up PPD. The generalized diagnostic criteria used for PPD are similar to the one used for Major Depressive Episode (MDE). Immediate attention is recommended to avoid any worsening of the symptoms and from transitioning of PPD to postpartum psychosis. 
&nbsp;

So far, the treatment of postpartum depression is similar to that of conventional major depressive disorder. Special attention is paid to the excretion of the drug and the concentration of the drug removed from the body through breast milk.

The following antidepressants are commonly used to treat postpartum depression due to their low levels of excretion in breast milk, making it safe for use if you are a breastfeeding mother:

<ul>
</ul>

<ul>
	<li>Fluoxetine</li>
	<li>Paroxetine</li>
	<li>Sertraline</li>
	<li>Bupropion</li>
	<li>Amitriptyline</li>
	<li>Doxepin</li>
	<li>Desipramine</li>
	<li>Tranylcypromine</li>
	<li>Trimipramine</li>
	<li>Desipramine</li>
	<li>Paroxetine</li>
	<li>Escitalopram</li>
</ul>

These antidepressants come with some common side effects that include nausea, vomiting, dizziness, sexual issues, diarrhea, blurry vision, weight gain, increased perspiration, etc.<a href="#accordion">[6]</a> 
&nbsp;

Brexanolone (under the brand name of Zulresso) got approved by the FDA as the first drug targeted toward PPD. Brexanolone is approved with a Risk Evaluation and Mitigation Strategy (REMS) which means that it is currently a controlled medicine available through a restricted distribution channel to carefully assess the conditions of the patients throughout the treatment. The program is currently known as Zulresso REMS Program.<a href="#accordion">[5]</a>&nbsp;Currently, to get Brexanolone administered to you for treating your PPD, you are required to enroll in the Zulresso REMS program.&nbsp; 
&nbsp;

<ul dir="ltr">
	<li>
	<h5>Mechanism Of Action</h5>
	</li>
</ul>

Brexanolone is a synthetic form of allopregnanolone. Allopregnanolone is a neurosteroid. Neuroactive steroids are a group of substances that change a receptor&rsquo;s response to a stimulus by binding to them.<a href="#accordion">[4]</a>&nbsp;Allopregnanolone is best understood as a metabolite of progesterone, which is a GABA-A receptor agonist. This means that progesterone is responsible for increasing GABA functions.

The exact mechanism of the drug and of allopregnanolone is still unknown. Their enhancement of the functions of GABA (Gamma-aminobutyric acid) means that it will inhibit neuronal excitability by blocking messages that are sent to our nervous system with the help of certain stimuli. This not only aids in dealing with depressive triggers but also helps with anxiety.<a href="#accordion">[1]</a> 
&nbsp;

<ul dir="ltr">
	<li>
	<h5>Dosage And Administration</h5>
	</li>
</ul>

Zulresso is administered intravenously. The dosage is determined by your doctor based on your weight and other factors. The drug is administered over a period of 2.5 days or 60 hours and requires constant monitoring due to the risk of unconsciousness.<a href="#accordion">[5]</a> 
&nbsp;

<ul dir="ltr">
	<li>
	<h5 dir="ltr">Adverse Effects</h5>
	</li>
</ul>

Since the drug is relatively new, there are a limited number of side effects reported so far. They include:

<ul>
	<li>Dry mouth</li>
	<li>Dizziness</li>
	<li>Flushed skin</li>
	<li>Losing consciousness</li>
</ul>

<h5 dir="ltr">Important!</h5>

FDA has advised to stop the treatment of Zulresso if more serious side effects occur that may include the worsening of PPD and suicidal thoughts especially in women under the age of 25. 
&nbsp;

Current research suggests that brexanolone may interact with other CNS depressants like opioids and benzodiazepines and increase the severity of the adverse effects with regard to sedation. Alcohol consumption is also not advised due to similar reasons.

During the clinical trials, patients who were taking antidepressants also showed a more severe case of sedation as compared to the ones who did not or were a part of the placebo studies. 
&nbsp;

Conclusion

Considering the rapid onset of action with brexanolone especially when compared to the long-term treatments offered by conventional antidepressants, it is believed that brexanolone can take over the go-to therapy for PPD. However, a much more convenient way of administration would be through oral pills instead of I/V. There are still many concerns left that can only be answered through long-term data in a lesser restricted environment as opposed to a clinical trial setting.&nbsp; 
&nbsp;

<ul>
</ul>

<ul>
	<li>Current antidepressant therapies employed for PPD are based on&nbsp;long-term treatment.</li>
	<li>Brexanolone&rsquo;s onset of action is fast and has shown significant improvement in women of all ages suffering from PPD.</li>
	<li>Some women under the age of 25 were observed to experience severe side effects that even led to the worsening of their PPD.</li>
	<li>The drug is still under strict observation with the help of the REMS program.</li>
	<li>Administration coupled with the duration over which it has to be administered can make it difficult to commercialize as compared to drugs that are available in the form of oral pills.&nbsp;</li>
</ul>

[1] Allen B, Vespa PM. Antiseizure medications in critical care: An update. Curr Opin Crit Care. 2019;25(2):117-125

[2] ATP Science, 2021. HOW DOES PROGESTERONE CREATE A DOPAMINERGIC RESPONSE?. [Online] .

[3] Debra Fulghum Bruce, P., 2020. Postpartum Depression. [Online].

[4] Fala, L., 2019. Approved by the FDA Specifically for Postpartum Depression in Adults. [Online]

[5] Federal Drug Administration, 2019. FDA approves first treatment for post-partum depression. [Online]

[6] Fields, L., 2021. Which Antidepressants Treat Postpartum Depression?. [Online]

[7] Matthew Hoffman, M., 2021. Estrogen and Women's Emotions. [Online]

[8] Mayo Clinic, 2022. Postpartum depression. [Online]

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

Can't Go To Sleep? Here’s Why And How To Fix It

You&rsquo;re lying in bed, trying to fall asleep. You&rsquo;ve tried everything: reading a book, taking a bath, meditating, nothing seems to work. If this sounds like you, don&rsquo;t worry, I&rsquo;m here to help. In this article, we&rsquo;ll explore some of the most common reasons why people can&rsquo;t fall asleep and what you can do about them. 
&nbsp;

trick your body into sleeping

It&rsquo;s hard to shut down the mind, but if you can allow yourself to be free of all thoughts, worries and overthinking, it&rsquo;s easier to get a good night&rsquo;s sleep. This is why meditation has become so popular as a way to relax and clear your mind.

If you are having trouble going to sleep at night because you have too much on your mind, try focusing on relaxing exercises, such as taking deep breaths for 10 minutes or listening to calming music before bedtime.

If you feel like there is simply too much for your mind to process before bedtime, try not to think about anything at all until after midnight (or whenever you plan on falling asleep). That means no worrying about things that happened earlier in the day or what needs doing tomorrow morning&mdash;just let everything go until it&#39;s time for bed!

&nbsp;

Your environment can also influence the quality of your sleep. If you are sharing a bed with a partner who snores, or have pets that are noisy at night, this can affect your ability to get into REM and deep sleep stages of sleep. If you suffer from these problems, try to keep your pets out during night time.

&nbsp;

If you nap during the day, this can make it harder to fall asleep at night. This is because napping reduces your total sleep time and delays your internal circadian rhythm. In other words, it makes for a long period of time with reduced sleep quality and quantity, which makes falling asleep at night even more difficult.

Napping during the day also makes you feel groggy when it&rsquo;s time to go to bed. It&rsquo;s like drinking coffee in the morning. Once the caffeine has worn off, you may find yourself struggling to stay awake until lunchtime, instead of the usual 3pm!

If you want an afternoon nap but don&rsquo;t want these side effects on your nighttime slumber, consider power naps (naps lasting between 15 minutes and 1 hour), instead of full-on snoozing sessions (which can last longer than 90 minutes). Naps are great if they help improve alertness or performance, however, they shouldn&#39;t be used as a substitute for nighttime sleep if that&rsquo;s what you need most!

&nbsp;

You may have heard that it&#39;s important to go to bed at the same time every night and wake up at the same time every morning. This is true, but even more important is your schedule on weekends and weekdays. If you get enough sleep every night, then it doesn&rsquo;t matter if you sleep in on Saturdays or stay up late on Sundays, your body will adjust to these changes when they happen.&nbsp;

However, if you&rsquo;re not getting enough sleep overall, especially if it&rsquo;s because of inconsistent nighttime habits, then your body might have trouble adjusting to irregular schedules.

&nbsp;

Imagine this scenario: you go to bed at 10pm as usual, but you&rsquo;re not tired. You try and get comfortable, but you can&rsquo;t stop thinking about all of the things that happened during the day &mdash; the conversations you had with colleagues, how much work is left to do tomorrow, or what your friends are doing right now. You start worrying about them and then feel guilty because they don&rsquo;t have time for a phone call when they could be sleeping.&nbsp;

Then another thought pops into your head: did I switch off my iron? Should I check? Now we all know that checking whether an appliance is turned off isn&rsquo;t going to help us sleep any better than worrying if our friends are safe (unless there&rsquo;s a fire nearby somewhere), but this process repeats itself over and over again until suddenly, it&rsquo;s 2am, and there&rsquo;s no hope for rest tonight either!

So how can we avoid these situations? The key is finding something else, anything else, to occupy our minds instead of keeping track of every single little thing that crosses our minds throughout the day.

&nbsp;

Pillow size is another important consideration. Your pillow should be firm enough to support your head and neck, but soft enough to mold around your head and neck as you sleep. A proper pillow will also allow you to keep your spine in alignment while sleeping on either side or on your back, which helps with good posture.

If you have been using the same old pillows for years, it may be time for an upgrade. If a new pillow doesn&rsquo;t work right away, try adjusting its height (keep adding or removing stuffing) until you find one that works for you 
&nbsp;

Don&rsquo;t forget about the other side of the bed - do not share a bed with someone if that person snores heavily. Snoring can really affect quality of life. If a partner snores loudly enough at night that it keeps other people awake or keeps them from getting enough sleep themselves, then this could lead to fights between couples over who gets up earlier so they don&rsquo;t disturb their spouse&#39;s slumber. This problem can be resolved by setting up separate bedrooms for each person or getting rid of noisy beds altogether by buying two twin mattresses instead!

&nbsp;

If you can&rsquo;t get to sleep, it could be for any number of reasons. There are a lot of things that can keep you from drifting off into blissful slumber.

<ul>
	<li>You have too much going on. If there&rsquo;s something weighing on your mind, or if you&rsquo;re in an environment that&rsquo;s too stimulating (like a loud restaurant or party), try taking a moment to reflect on everything that&rsquo;s stressing you out and how it might affect your sleep quality. Try jotting down some notes and setting aside time tomorrow to talk over those issues with someone else so they&rsquo;re not still bothering you when it&rsquo;s bedtime.</li>
	<li>You napped during the day or had too much caffeine/food/alcohol before bedtime. When we nap during the day, we tend to wake up feeling more alert than usual, and while this can be helpful if we have somewhere important to go after work and need the extra boost, it can also hinder our ability to fall asleep at night when all we want is rest.</li>
	<li>Your sleep schedule is off-kilter or irregularly shifted throughout the week due to travel changes etcetera. This will make it harder for us humans whose bodies are programmed over thousands of years by evolution just like all animals&rsquo; bodies, except ours has evolved way faster so now sometimes ours needs work done on them sometimes too. Thus, needing proper rest does matter, so here are some tips. 
	&nbsp;</li>
</ul>

If you are listening to music, watching TV, or playing video games, shut it off! Your brain may be losing focus and this makes it hard for you to sleep.

If you can&rsquo;t sleep, get up and do something else before going back to bed. The more time spent lying awake in bed the more difficult it becomes to fall asleep again.

&nbsp;

On a personal note, I have always <a href="https://merisehat.pk/article/are-you-sleeping-on-your-sleep-cycle" target="_blank">struggled with sleeping</a>. When I was younger, I had to have my mom read me bedtime stories to help me fall asleep and would still be up way past midnight reading under my covers. These days, it&rsquo;s not as bad but there are still nights where my mind won&rsquo;t shut off and I find myself lying awake for hours. Sometimes it&rsquo;s because of something that happened earlier in the day or week; other times it&#39;s just a matter of getting enough rest.

As you can imagine, this can be frustrating when you want nothing more than to turn off your brain and go to sleep! But there are ways you can get better at falling asleep faster, and even staying asleep all night long if you want.

&nbsp;

If you have tried all of these tricks and still can&rsquo;t sleep, there&rsquo;s nothing left to do but wait it out! Just remember, sometimes things happen in life that are out of our control. If you are lying there tossing and turning, just try to breathe deeply and stay calm. It may take some time for us humans to get back into a <a href="https://merisehat.pk/article/are-you-sleeping-on-your-sleep-cycle">regular sleeping cycle</a> again, so don&rsquo;t be discouraged if you&rsquo;re stuck in bed all day without any hope of going anywhere else anytime soon!

Ismail Munir

To Meat Or Not To Meat?

Research over the years has shown that a strict vegetarian diet excluding all animal fats can lead to vitamin B12 deficiency. Thus, increasing the risk of developing anemia. Newer research also suggests that a more lenient diet puts people at risk of developing <a href="https://www.merisehat.pk/disease/anemia">anemia </a>and heart disease.

There are various reasons behind people giving up eating meat and animal products (milk, cheese, and eggs). However, doing so might increase their risk of anemia, which is a potentially serious condition in which the body does not make enough red blood cells. For vegetarians, vitamin B12 deficiency anemia is typically caused because of eliminating meat from their diet. Similarly, for vegans, giving up all animal products including dairy, eggs, and even honey increases the risk of developing anemia.&nbsp; 
&nbsp;

Understanding Ways To Diversify Iron Sources In Vegetarian And Vegan Diets

A lack of vitamin B12 in your diet can cause pernicious anemia. The body needs vitamin B12 from foods such as meat, poultry, fish and eggs to make red blood cells. Pernicious anemia is a rare type of anemia in which the body is unable to absorb vitamin B12. The vitamin is only available in meat and animal products. While vegetarians who eat dairy and eggs are getting enough vitamin B12 through these sources, vegans must find other ways to include it in their diets, for example, through vitamin B12 supplements. 
&nbsp;

Vitamin B12 deficiency can boost the levels of homocysteine in the blood, a common amino acid that is associated with a higher risk of heart disease. Studies also suggest that the level of this amino acid can over time cause blockages in arteries and lead to heart disease or stroke. Vitamin B12, unlike B vitamins, is not found in any plant derived foods and fortified cereals. However, many types of meat and fish are abundant in vitamin B12. Thus, making it difficult for people following a strict vegetarian diet to get the necessary amount of vitamin B12. The answer is to eat a well-balanced diet and get the needed B12 from other sources, such as vitamin B12 supplementation, to prevent anemia.&nbsp; 
&nbsp;

Look for foods fortified with vitamin B12. Read the nutrition label on packaged foods. Some examples of processed foods that contain vitamin B12 are:&nbsp;

<ul>
	<li>Fortified rice&nbsp;</li>
	<li>Soy milk&nbsp;</li>
	<li>Grain products and cereal&nbsp;</li>
	<li>Meat substitutes</li>
	<li>Dietary supplements containing B complex&nbsp;</li>
	<li>Nutritional yeast&nbsp; 
	&nbsp;</li>
</ul>

Whether you are on a vegan or vegetarian diet, you need to create a healthy and balanced diet that includes enough vitamin B12 to prevent anemia. While fortified cereals are a good choice because of their good bioavailability, meaning it doesn&rsquo;t need to break down before the body absorbs them, vegetarians should consume the following foods on a regular basis:&nbsp;

<ul>
	<li>8 ounces (oz) of yogurt contains about 1.1 mcg of vitamin B12</li>
	<li>1 cup of low-fat milk can provide 1.2 mcg of vitamin B12</li>
	<li>1 oz of Swiss cheese can contain 0.95 mcg of vitamin B12</li>
	<li>1 large egg contains 0.6 mcg of vitamin B12</li>
</ul>

Nutritional yeast is also popular among vegetarians because of its rich, cheesy, and nutty flavor. The yeast can either be added to cooked meals or sprinkled on foods and snacks.

<div>
Since vegans avoid all animal-derived products, they may rely on vitamin B12 fortified breakfast cereals and nutritional yeast, as an alternative source of vitamin B12. For example, fortified non-dairy milk, meat substitutes, breakfast cereals, nutritional yeast, and vegan spreads. However, it is essential to read the labels of the foods as some may not be fortified in vitamin B12.&nbsp;

For those who are deficient in vitamin B12, supplemental vitamins in the form of capsules may be required.&nbsp; 
&nbsp;
</div>

<h4>"All that meat is great for your anemia. But can it also be affecting the heart rate? Get your reading with our <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan</a>!" </h4>

If you decide on taking a dietary supplement, there are some ground rules. A healthy body does not readily absorb all the vitamin B12 in a supplement. Food supplements should never be used as a substitute for a balanced diet and healthy lifestyle. Therefore, it is essential that you talk to your doctor or nutritionist to know the amount of vitamin B12 supplement that is right for you.&nbsp; 
&nbsp;

<ul>
	<li>Vegetarians and vegans need to take steps to make sure that they are including an adequate amount of vitamin B12 in their diet. Not maintaining proper levels of vitamin B12 increases the risk of developing anemia.</li>
	<li>Similarly, since there are no plant-derived foods that contain vitamin B12, it is essential to look into alternative sources, for example, fortified foods and vitamin B12 supplements.</li>
	<li>Speak with a healthcare provider for advice on how much you need to take and where to find sources of vitamin B12.</li>
</ul>

[1] Pawlak, R., Parrott, S.J., Raj, S., Cullum-Dugan, D. and Lucus, D., 2013. How prevalent is vitamin B12 deficiency among vegetarians? Nutrition reviews, 71(2), pp.110-117.

[2] Walsh, S., Appleby, P., Baron, L., Dallas-Chapman, G., Davis, B. and Harris, W., 2001. What every vegan should know about vitamin B12. Birmingham: Vegan Society.

[3] Watanabe, F., Yabuta, Y., Bito, T. and Teng, F., 2014. Vitamin B12-containing plant food sources for vegetarians. Nutrients, 6(5), pp.1861-1873.

The Power Of Stepping Forward

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

Benefits of walking

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

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

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

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

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

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

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

Ayesha Binte Rashid

Parents, Not Friends

Parenting is a very complex subject. As parents, we are always doubting ourselves, but we simultaneously justify everything we do by saying that it is for their best. Implying that we know what&rsquo;s best for them.

Most parenting habits stem from experience &mdash; both our own and other&rsquo;s as well. You go about trusting your gut, but more often than not, you are influenced by everything you have experienced yourself while growing up.&nbsp;

Perhaps, you felt your parents did something wrong, like they should have been less restrictive and more trusting to let you explore the world on your own in order to make you more independent. Perhaps, you missed out on an experience like sleepovers at a friend&rsquo;s house. Your parents justified it by saying they feared for your safety, but of course, your younger self felt left out in your group and you still feel that way.&nbsp; 
&nbsp;

So, you try to make up for these insecurities by being &lsquo;less&rsquo; like your parents were and more like you always wanted them to be &mdash; a confidante. Someone who is open-minded and maybe even more like-minded. But who says your parenting style is good or even one that&rsquo;s acceptable to your child?

Besides, even if you are the &lsquo;cool&rsquo; parent, there is always one thing that you or any parent should avoid &mdash; overdoing it. We need to realize that our kids won&rsquo;t consider us their besties, ever. Period. At max, we can be very good friends and we need to respect that.&nbsp; 
&nbsp;

Parenting, a complex subject

A lot of overprotective parents tend to argue that there should not be any secrets between a parent and a child. We understand that you want to take care of your child, but there is a fine line between raising your <a href="https://merisehat.pk/article/how-does-familial-conflict-or-domestic-violence-affect-children">child </a>to become a good person and dictating them to become whoever you want them to be. If we are being honest, dictatorship does not really work &mdash; not while running countries and definitely not in parenting.&nbsp; 
&nbsp;

Think of your child as their own person before they are your offspring. They deserve as much respect as any other person in the world. We often tend to dismiss their individuality.&nbsp;

Being your child&rsquo;s friend is all fun and games until you start trying to infiltrate their actual friend circle. Getting yourself over-involved in their lives doesn&rsquo;t work. There are always things that your child would not want you to know about them.

Invading boundaries and having no regards for them often lead to kids going astray and starting to hide things from their parents. This is where the main issue lies. It often leads to the kid losing their friendship connection with their parents. You do not want your kid to be hiding things from you on purpose.&nbsp; 
&nbsp;

Would you rather have your child lie to you about their whereabouts or tell them to you when they feel like it? You know the answer. We should never suffocate our children to the point that they feel the need to lie or hide things. Respect your child and their boundaries for a healthy parent-child relationship.

Laughter Is Indeed The Best Medicine – Here's How

You probably would have laughed it off when someone mentioned laughter as the best therapy because it&#39;s too hard to believe, right?&nbsp; But, guess what? There is now a plethora of evidence and research to back the claim that a good laugh can do wonders.&nbsp;

&nbsp;

As we go along this article, you will learn more about the power of humor and what staying happy does to a person, especially if they&rsquo;ve been sick for a long time. The theory suggests humor promotes healing through staying happy. Let&rsquo;s see how it achieves that. 
&nbsp;

Understanding the Benefits of Humor Therapy

Humor therapy, also known as therapeutic humor or laughter therapy, refers to the art of using humor to relieve stress and pain, and to improve your overall sense of well-being<a href="#accordion">[1]</a>. Humor therapy uses the power of giggles and smiles to help you heal and escape the worries of life<a href="#accordion">[2]</a>.&nbsp;

&nbsp;

Scientists have proven that laughter can alter the brain chemistry, by reducing<a href="merisehat.pk/disease/stress"> stress</a> and promoting the release of happiness hormones, namely serotonin and dopamine. Humor therapy would help you to feel confident and in control of your life. Additionally, it would liberate you from the negative emotions that are pooling inside, helping you to let go of added stress and worries concerning your health condition or about life events in general<a href="#accordion">[3]</a>.

&nbsp;

Research has proven that patients who received humor therapy showed a significant improvement in their health. Among the health benefits observed in these patients was reduction in blood pressure, a boost in the activity of the immune system, reduction in stress hormone levels, and a rise in the levels of endorphins (a chemical produced in the body that brings about feelings of euphoria)<a href="#accordion">[3]</a>.

&nbsp;

In fact, upon realizing the importance of humor therapy, many hospitals have now either installed humor carts or have set up rooms where comic material is provided to people of all ages<a href="#accordion">[2]</a>. The funny material consists of comic recordings, audios, humorous films, books, or games. In certain hospitals, there are volunteers whose sole job is to make the patients laugh. Humor therapy has also become a part of the standard treatment plan for cancer patients at some hospitals<a href="#accordion">[3]</a>. 
&nbsp;

<h5>How Did Humor Therapy Come to Light?&nbsp;</h5>

It was in 1930 when humor therapy was used for the first time at a children&#39;s hospital by bringing in clowns to cheer up the children affected with polio. Later in 1979, Norman Cousins, a physician, in his book Anatomy of an Illness mentioned the benefits of humor therapy to educate the masses. He mentioned how humor therapy had a pivotal role in managing his pain while he was getting treated for rheumatoid arthritis of the spine, which is a very painful condition affecting the joints. According to Cousins, laughter eased the pain for him, as is proven by multiple researchers how having a good laugh can decrease stress and alleviate pain<a href="#accordion">[4]</a>.

&nbsp;

It was not until 1998, however, when the movie Patch Adams starring Robin Williams was released that people started appreciating the importance of laughter in treating individuals who are sick. According to the movie, &#39;Being happy is the most revolutionary act one can commit&#39;, and rightly so since happiness is associated with a myriad of health benefits<a href="#accordion">[4]</a>.&nbsp; 
&nbsp;

Laughter is a great medicine &ndash; one that has insurmountable benefits &ndash; and it&rsquo;s free! It&#39;s surprising, isn&rsquo;t it, how you laugh all day long as kids at one silly thing or the other but as you grow older, the natural tendency to enjoy life and laugh at petty moments drifts somewhere in the background. Responsibilities take over. However, if you try seeking humor, you can still fill your life with so much positivity that you&rsquo;ll be surprised.&nbsp;

&nbsp;

Humor and a good laugh can improve your emotional, physical, and psychological health. Moreover, humor is said to strengthen relationships, keep you happy, and also results in longevity<a href="#accordion">[5]</a>. 
&nbsp;

Here&#39;s a list of health benefits of a good laugh<a href="#accordion">[5]</a>:

<ul>
	<li>Helps the body to relax and dissipates the tension building in muscles. Your muscles stay relaxed for about 45 minutes after you have laughed.</li>
	<li>Promotes the release of endorphins, which is a substance that promotes feeling of wellbeing and relieves pain for some time.&nbsp;</li>
	<li>Improves heart health by increasing the blood flow within the heart. Staying happy can even reduce your risk of heart attack and other cardiovascular diseases. Now, isn&#39;t that huge?&nbsp;</li>
	<li>Helps burn calories if you&rsquo;re laughing for a good 10-15 minutes every day. While it is no substitute for gym, it can help you lose 3-4 pounds in a year.&nbsp;</li>
	<li>Lifts off the load of anger. You start looking at the funny side of the problem and this helps to resolve conflict and prevents negative feelings from developing in relationships.&nbsp;</li>
	<li>Add years to your life. A study in Norway conducted on people battling with cancer revealed that those who had a good sense of humor lived longer than their counterparts who didn&#39;t laugh often.&nbsp;</li>
	<li>Brings people together and strengthens relationships. Laughing together creates a strong, positive, and emotional bond between people.&nbsp;</li>
	<li>Relieves stress and improves mood. It helps you look at things from a different perspective so that you don&#39;t feel overwhelmed. 
	&nbsp;</li>
</ul>

Laughter or humor therapy is a non-traditional and non-pharmacological treatment approach that is mainly considered for old individuals in nursing homes, people with chronic diseases, and for patients battling with cancer. Humor therapy is offered alongside conservative treatment and has a tremendous effect on their mental health and immune function<a href="#accordion">[6]</a>.

&nbsp;

Additionally, laughter therapy does not require extra facilities or any specialized preparation, hence, it is easily available for all. Therapeutic humor is merely the use of the innate ability of humans to laugh at gleeful circumstances. But, to be able to laugh heartily after an extremely exhausting day can be extremely rewarding, too. Similarly, for patients dealing with chronic pain, a good laugh can momentarily take away their pain and it provides them an opportunity to enjoy life. Humor therapy is not just an inexpensive treatment option, it is also devoid of any adverse effects<a href="#accordion">[6]</a>.&nbsp;

&nbsp;

The elderly people in our society are already prone to mental health problems due to the natural process of aging; loneliness, pain, and discomfort in daily activities means they&rsquo;re likely to suffer from depression. A study found that older individuals endure pain considering it a normal part of the process of aging and are hesitant to request for pain relief because they don&#39;t wish to be labeled as &#39;complainers&#39;<a href="#accordion">[7]</a>. As heart wrenching as it sounds, it is true that most elderly individuals are not heard and this adds to their psychological and physical stresses<a href="#accordion">[6]</a>. Humor therapy can be a breath of fresh air in their lives, a chance to live life and laugh out loud.

&nbsp;

A study was conducted to evaluate the effectiveness of laughter therapy in relieving chronic pain, alleviating loneliness, promoting life satisfaction, and enhancing happiness in older patients who were living with chronic pain. Chronic pain is defined as pain ongoing for more than 3 months. In this study, 36 old people from a nursing home were invited for an 8-week long humor therapy program while 34 old people were taken as a control who did receive humor therapy. Upon completion of the program, the individuals who were introduced to humor therapy reported remarkable reduction in their perception of loneliness, decreased pain, and a profound feeling of happiness accompanied with life satisfaction. However, the control group reported no significant changes. Consequently, this study proves that therapeutic humor is an effective intervention in the elderly population<a href="#accordion">[7]</a>.

&nbsp;

Chronic disease patients usually have a negative attitude towards life and it worsens their physical and mental health. Incorporating humor therapy in their treatment plan will significantly improve their outlook on life.&nbsp; 
&nbsp;

There is no denying that caregiving is no easy job and it can take a significant toll on the healthcare providers. Long working hours and little rest adds on to the stress and it is believed that sharing a good laugh can benefit the doctors as it does the patients. Roughly 40-70% healthcare providers show signs of clinical depression, which is a worrying figure<a href="#accordion">[8]</a>. Humor therapy can be provided to tackle the situation because cracking jokes and sharing hearty laughs over funny movies might be all that they need to instill positive feelings<a href="#accordion">[8]</a>. Saving people is a tough job already; laughing often would renew the stamina of the caregivers and build positive energy!&nbsp; 
&nbsp;

Whether young or old, sick or healthy, everyone needs a bit of humor to feel alive. Whether they realize this or not is a different debate, but finding reasons to laugh and giggle at even the silliest of things helps to have a positive outlook on life. People who are battling with chronic diseases or older individuals fighting loneliness have all greatly benefited from humor therapy. So, grab a comic book, watch a sitcom or do anything that makes for a good laughter experience!&nbsp;

<ul><li>Humor therapy is the art of using humor to heal, to relieve pain, and to reduce stress.&nbsp;</li><li>Humor therapy creates a healthy brain environment and releases happy hormones.&nbsp;</li><li>Laughter therapy improves the physical, psychological, and emotional health of an individual.&nbsp;</li><li>Humor therapy greatly benefits individuals who are old, dealing with chronic diseases, or those battling with cancer.&nbsp;</li><li>Caregivers can also benefit from humor therapy.&nbsp;</li></ul>

[1] NCI Dictionary of Cancer Terms. National Cancer Institute.

[2] Humor Therapy – Health Information Library | PeaceHealth. Peacehealth.org.

[3] Therapeutic Humor - Therapedia. Theravive.com.

[4] Encyclopedia. Humor Therapy.

[5] Laughter is the Best Medicine - HelpGuide.org.

[6] Yim J. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 2016;239(3):243-249. doi:10.1620/tjem.239.243

[7] Tse M, Lo A, Cheng T, Chan E, Chan A, Chung H. Humor Therapy: Relieving Chronic Pain and Enhancing Happiness for Older Adults. J Aging Res. 2010;2010:1-9. doi:10.4061/2010/343574

[8] How Humor Can Improve your Health | Silver Creek Retirement. Silver Creek.

Nawal Adnan

Should I Be Anxious About My IBS?

<a href="https://www.merisehat.pk/disease/irritable-bowel-syndrome-62">Irritable Bowel Syndrome (IBS)</a> is defined as a type of gastrointestinal condition that causes problems in the digestive system. IBS affects 10 to 15 percent of the world&rsquo;s population. However, the symptoms are different for every person. While IBS is not a life-threatening condition, it can have a significant impact on one&rsquo;s well-being by affecting one&rsquo;s quality of life. The situation worsens when a person suffers from anxiety and IBS.

&nbsp;

Understanding Link Between Anxiety And IBS

Anxiety disorders is an umbrella term used for general anxiety disorder, panic disorder, post-traumatic stress disorder (PTSD) and social anxiety disorder. A shared symptom of these disorders is excessive worry or anxiety.&nbsp; Physical symptoms of anxiety disorders include fast heart rate, sweating and fatigue. This may interfere with one&rsquo;s ability to get through normal everyday activities.&nbsp;

&nbsp;

IBS is a disorder of the digestive tract that causes abnormal bowel movements. Unlike Crohn&rsquo;s disease or ulcerative colitis, the physical structure of the digestive tract is unaffected, i.e. IBS is not a functional disorder. Common symptoms of IBS include diarrhea, constipation, and abdominal pain. Anxiety disorders affect more than a third of all U.S. adults while IBS affects 7% to 21% of the U.S. population. However, there is no reliable data for how many people experience both anxiety disorder and IBS. Some studies have shown that anxiety disorders are more common in people with IBS. According to a study assessing the prevalence of anxiety disorders and IBS, 44% of people with IBS had an anxiety disorder, compared to 8% of people without IBS.&nbsp;

&nbsp;

According to scientists, the mind and gut are intertwined. This is what scientists refer to as the gut-brain axis, which is a two-way signaling system between the gut and the brain. In response to our thoughts, feelings, and environment, our bodies release chemicals that affect different processes in our bodies. However, in the case of anxiety and IBS, whenever you feel anxious, your body releases stress-related chemicals in the gut causing inflammation leading to abnormal bowel movements, abdominal pain, and a change in gut bacteria.

Additionally, a poorly functioning gut has also been linked with mental health problems. Scientists explain that this is because our brain depends on the chemicals and hormones made by the bacteria in the gut for e.g. 90% of the serotonin (which is an important chemical that controls our mood and keeps anxiety levels low) is produced in our gut. Mental health problems are associated with increased and decreased production of serotonin.&nbsp;

&nbsp;

Unfortunately, the causative factors of IBS have yet to be elucidated. However, there is reason to believe that it may depend on a person&rsquo;s mental health. Anxiety and other health conditions may trigger IBS.&nbsp;

Certain other risk factors may increase one&rsquo;s risk of IBS, including:&nbsp;

<ul>
	<li>Having a family history of IBS&nbsp;</li>
	<li>Females are at a higher risk of developing IBS than males</li>
	<li>Being younger than 50 years of age</li>
	<li>History of severe gut infections&nbsp;</li>
	<li>Chronic psychological stress either caused by traumatic life events or alcohol addiction&nbsp;</li>
	<li>Smoking&nbsp;</li>
	<li>Certain medications that cause changes in the gut bacteria</li>
</ul>

&nbsp;

Studies have shown that keeping stress under control can help prevent or ease the symptoms of IBS. This is because the gut has a brain of its own, known as the enteric nervous system which is why you get butterflies in your stomach when you are nervous. Also, this &ldquo;second brain&rdquo; of yours also controls how food is digested. This second brain is in constant communication with your brain via the gut-brain axis. Thus, this connection can help manage your IBS. You can try and get rid of the tension by incorporating simple things in your daily routine, for example, going shopping, listening to music, reading, or talking to a friend. Other ways to alleviate stress and anxiety include:

&nbsp;

<ul>
	<li>
	<h5>Exercise&nbsp;</h5>
	</li>
</ul>

Exercising, for example, walking, swimming, running or other such physical activities can help you cope with anxiety and depression. Exercise also helps with normal bowel contractions.&nbsp;

&nbsp;

<ul>
	<li>
	<h5>Mind-Body Exercise, Mindfulness, And Meditation&nbsp;</h5>
	</li>
</ul>

Meditation can help trigger your body&rsquo;s relaxation response. You can either sign up for meditation, breathing or yoga classes offered online or in person. They will help you manage stress by targeting the gut-mind connection and changing the way you think.&nbsp;

&nbsp;

<ul>
	<li>
	<h5>Relaxation Exercises&nbsp;</h5>
	</li>
</ul>

Relaxation techniques, such as deep breathing, can help you feel calmer. The purpose of relaxation techniques is to learn about visualization and to imagine a peaceful scene. These techniques will also help you get enough sleep and eat well. You can also consider joining a self-help group for people with IBS or other digestive disorders. Members of the group will know what it is like to deal with IBS and may also be able to offer more meaningful support that you may not be able to get from even your closest friends.&nbsp;

&nbsp;

<ul>
	<li>
	<h5>Diet And Lifestyle Changes&nbsp;</h5>
	</li>
</ul>

The food we eat has a huge impact on our overall health. Your stomach and intestines are some of the first organs that feel the effect of the food you are eating. For treating IBS, you must start with your diet. There are specific foods that can trigger the symptoms of IBS. However, these triggers differ for everyone. Maintain a food/bowel movement journal wherein you can write about how different foods affect your bowel movements. This journal could also be helpful for discussing treatment options with your doctor. Research shows that avoiding certain foods can help prevent symptoms of IBS:&nbsp;

&nbsp;

<ul>
	<li>
	<h5>Gas-Producing Foods</h5>
	</li>
</ul>

People with IBS are more sensitive to foods that make a person gassy for example, beans, bananas, and brussel sprouts. These foods may trigger discomfort after eating them.&nbsp;

&nbsp;

<ul>
	<li>
	<h5>Dairy&nbsp;</h5>
	</li>
</ul>

Even if lactose is not an issue for you, you may be sensitive to other milk proteins due to your IBS.&nbsp; Try using dairy-free alternatives, such as soy or oat milk to ease bloating and other stomach issues.&nbsp;

&nbsp;

<ul>
	<li>
	<h5>Foods High In FODMAPs</h5>
	</li>
</ul>

Foods high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short carbohydrates, such as fructose and sorbitol that appear in many fruits, vegetables, honey, and wheat. Studies have shown that these FODMAPs can linger in our guts, absorb water, and ferment, which can then cause irregular bowel movements. If you struggle with constipation, then it is recommended you stay well hydrated and eat 4-5 small meals regularly rather than eating 3 large meals a day. A diet high in fiber and soluble fiber, such as psyllium may also be helpful. Similarly, alcohol, tobacco, and caffeine aggravate symptoms of both IBS and anxiety, so reduce their consumption.&nbsp;

&nbsp;

<ul>
	<li>
	<h5>Cognitive Behavioral Therapy&nbsp;</h5>
	</li>
</ul>

Studies have shown that cognitive behavioral therapy is an effective treatment for IBS. However, before starting with CBT, practitioners need to rule out alternative diagnoses. The most important medical conditions to rule out include inflammatory bowel disease, Crohn&rsquo;s disease, and celiac disease. Baseline blood and stool tests are generally enough to rule out these conditions. The next step is to educate the patient about the gut-brain link and how stress can directly impact gut health.

The CBT practitioner will first help train the patient in relaxation techniques including deep belly breathing. Once the patients are able to use the relaxation techniques CBT is introduced. The focus of CBT is to educate the patient that the beliefs that affect our emotions negatively can be baseless. For example, if a person is embarrassed to go to the bathroom in a public place, it can be helpful to send them to a movie theater and have them sit at the back of the theater to count the number of people who get up to use the bathroom and return. The patient will be able to see two things: the frequency of people getting up to use the bathroom and the lack of reaction towards this behavior by the surrounding people. This will help the patient understand that it is not a big deal to get up and use the bathroom.&nbsp;

Similarly, CBT exposure therapy focuses on patients overcoming their fear of doing things that they have been avoiding. For example, if a person is afraid of long car trips, make them sit in a parked car for thirty minutes. Once this gets boring, drive them around the area. Once this gets easy, drive them a mile away from home and back. If the patient worries about not being able to &ldquo;hold it&rdquo;, experiment with them to &ldquo;hold it&rdquo; for 30 seconds, then a minute, and then 5 minutes. This will prove that they can hold it and worry is unnecessary.

&nbsp;

<ul>
	<li>
	<h5>Medications&nbsp;</h5>
	</li>
</ul>

If diet and lifestyle changes are not enough to curb the problem of anxiety and IBS, many medications will help relieve symptoms.

<ul>
	<li>Metamucil, or soluble fibers available over the counter, for constipation relief.</li>
	<li>Miralax helps pull water into the intestines and encourages bowel movements.</li>
	<li>Medications approved by the FDA for IBS-related constipation, Amtizia, Linzess, and Zelnorm.&nbsp;</li>
	<li>Antidepressants, including tricyclic antidepressants and selective serotonin reuptake inhibitors.</li>
	<li>Imodium is a popular over-the-counter medication that slows down gut and bowel movements and treats IBS-related diarrhea.&nbsp;</li>
	<li>Antispasmodics relax the muscles of the digestive system and relieve IBS-related abdominal pain.&nbsp;</li>
</ul>

&nbsp;

<ul>
	<li>Although there is no clear answer as to how anxiety affects your IBS or vice versa, both conditions are triggered by many different factors.</li>
	<li>If you have IBS, then there are many treatment options (medications, cognitive behavior therapy, etc.) and lifestyle changes that have been shown to help relieve symptoms and stress.&nbsp;</li>
	<li>You can discuss these treatment options with a healthcare provider and implement whatever works best for you.</li>
</ul>

&nbsp;

[1] Banerjee, A., Sarkhel, S., Sarkar, R. and Dhali, G.K., 2017. Anxiety and depression in irritable bowel syndrome. Indian journal of psychological medicine, 39(6), pp.741-745.

[2] Locke, G.R., Olden, K., Peterson, W., Quigley, E., Schoenfeld, P., Schuster, M. and Talley, N., 2002. Systematic review on the management of irritable bowel syndrome in North America. Am J Gastroenterol, 97, pp.S7-26.

[3] Camilleri, M., 2018, December. Management options for irritable bowel syndrome. In Mayo Clinic Proceedings (Vol. 93, No. 12, pp. 1858-1872). Elsevier.

[4] Johns Hopkins Medicine: "The Brain-Gut Connection."

[5] U.S. National Library of Medicine: "Irritable bowel syndrome treatment: cognitive behavioral therapy versus medical treatment."

Mental Health Tips For Dysmenorrhea

If you&#39;re a woman in your 20s, 30s, or really any age, there must have been days when you struggled with your mental health. Dark thoughts, anxiety, low mood, an inability to carry out normal day-to-day chores, chances are you&#39;ve experienced them all. And if you suffer from <a href="https://www.merisehat.pk/disease/dysmenorrhea">dysmenorrhea</a>, then the chances of anxiety, irritability, etc. become much higher. Despite society conditioning us into thinking that period pain is a part of life, there is nothing okay about having to deal with debilitating pain on a monthly basis.

<a href="https://www.merisehat.pk/disease/dysmenorrhea">Dysmenorrhea</a>, also called painful menstruation, affects more than 50% of university students in Pakistan<a href="#accordion">[1]</a>. Along with severe pain, many women also report sleep disturbances, difficulty concentrating on work or studies, and frequent leaves from work or school<a href="#accordion">[2]</a>. Additionally, women with dysmenorrhea have higher depression and anxiety scores<a href="#accordion">[3]</a>. Thus, significantly impacting their quality of life.

So, if you&#39;re someone struggling with dysmenorrhea and its mental health effects, here are some of the things you can do to feel better.

&nbsp;

Understanding Dysmenorrhea And Mental Health

Over five thousand years ago, people in Northern India developed what we now call yoga. The exercise and relaxation method has evolved over the years, but what has remained the same is its ability to help people heal, both physically and emotionally. Yoga isn&#39;t just some exercise. It is also a way for people ground themselves and connect with their thoughts.

In dysmenorrhea, the increased levels of prostaglandins and estrogen cause the uterine muscles to contract. As these muscles contract, they push against the surrounding blood vessels, temporarily cutting off the oxygen supply to the muscle. Thus, resulting in pain around the lower abdomen and back.&nbsp;

Various yoga poses can help relax the muscles and improve the blood supply to the pelvic region. Moreover, the various stretches also help calm the mind and revive your energy. However, no one&#39;s asking you to twist your body into crazy positions. You can start by practicing simple poses such as the pigeon pose, fish pose, bound angle pose, and child&#39;s pose. It&#39;s best to avoid leg lifts and any rigorous physical activity during the first few days of your periods.&nbsp;

&nbsp;

Deep breathing exercises involve a combination of slow, deep inhales and exhales. They help increase blood flow in the blood vessels, relax muscles, and reduce pain perception. Thus, relieving anxiety and depression symptoms among people. It is also one of non-pharmacological methods of reducing pain in women with dysmenorrhea.

&nbsp;

Here&#39;s a simple deep breathing exercise you can try next time you feel anxious or low on emery:

<ol>
	<li>Lie on your back in bed or on a yoga mat.</li>
	<li>Inhale and exhale to relax your body.</li>
	<li>Now place a hand on your belly.</li>
	<li>As you take a deep breath in, feel your belly rise into your hand.</li>
	<li>Breath out slowly and feel the belly move down as the air exits your body.</li>
	<li>Take three more breaths like this, focusing on the movement of your belly and feeling the air filling your body and leaving with every exhale.</li>
</ol>

&nbsp;

Dysmenorrhea can be an extremely debilitating condition for women. Coupled with pain, women are also affected with mental health disorders such as depression and anxiety. Therefore, it is important to increase awareness about the mental health implications of this gynecological disorder. Moreover, researchers believe that psychiatric intervention can help women and adolescent girls suffering from dysmenorrhea have a better quality of life.

<ul>
</ul>

<ul>
	<li>Dysmenorrhea, defined as painful menstruation, is associated with higher depression and anxiety levels among women.</li>
	<li>Yoga is a simple exercise technique that can help relax muscles and calm the mind, helping ease symptoms of depression and anxiety in women with dysmenorrhea.</li>
	<li>Deep breathing exercises involve slow, deep breaths that increase oxygenation of muscles and blood vessels; thus, relaxing muscles and reducing anxiety and depression.</li>
	<li>There is a need for a multidisciplinary approach in women suffering from dysmenorrhea. Psychological intervention can help improve their quality of life.</li>
</ul>

&nbsp;

[1] Yasir, S., Kant, B. & Dar, M. F., 2014. FREQUENCY OF DYSMENORRHOEA, ITS IMPACT AND MANAGEMENT STRATEGIES ADOPTED BY MEDICAL STUDENTS. Journal of Ayub Medical College Abbotabad, 26(3).

[2] Unsal, A. et al., 2010. Prevalence of dysmenorrhea and its effect on quality of life among a group of female university students. Upsala Journal of Medical Sciences, 115(2), pp. 138-145.

[3] Sahin, N. et al., 2018. Assessment of anxiety-depression levels and perceptions of quality of life in adolescents with dysmenorrhea. Reproductive Health, Volume 15.

Nimrah H. Sattar

Did you know the tempo and type of music you listen to can dramatically influence your exercise intensity and the number of calories you burn? This article explores how different music can affect your workout and why choosing the right playlist might help you achieve better fitness results. 
&nbsp;

Music has the power to influence our mood, energy levels, and even physical performance. When it comes to exercise, upbeat and fast-tempo music can boost motivation and enhance workout intensity. Here&rsquo;s how it works:

<ul>
	<li>
	<h5>Rhythm And Synchronization</h5>
	</li>
</ul>

Fast-paced music often leads to synchronization between the beat and your movements. This synchronization can help you maintain a steady pace and even encourage you to push harder. For instance, runners and cyclists often find that they can go faster and longer when listening to high-tempo music.

<ul>
	<li>
	<h5>Distraction From Fatigue</h5>
	</li>
</ul>

Music can divert your attention from sensations of fatigue and discomfort while exercising. A study found that participants who listened to music while exercising reported lower perceived exertion, meaning they felt their workouts were easier than they actually were.<a href="#accordion">[1]</a>

<ul>
	<li>
	<h5>Mood Enhancement</h5>
	</li>
</ul>

Upbeat music can elevate your mood, making your workout more enjoyable and less of a chore. This emotional uplift can increase your overall workout intensity. According to research, listening to music can improve endurance by up to 15%, as it makes the exercise experience more pleasant.<a href="#accordion">[2]</a> 
&nbsp;

Understanding the link between music and weight loss

The tempo of the music you listen to during your workout can directly affect how many calories you burn. Here&#39;s what the research says:

<ul>
	<li>
	<h5>Increased Heart Rate</h5>
	</li>
</ul>

Fast-tempo music can elevate your heart rate. This, in turn, increases your calorie burn. Participants in a study who exercised to fast-tempo music for workouts had higher heart rates compared to those who listened to slower music.<a href="#accordion">[3]</a>

<ul>
	<li>
	<h5>Enhanced Metabolic Rate</h5>
	</li>
</ul>

The faster your movements, the higher your metabolic rate during exercise. This means you&rsquo;ll burn more calories. Researchers believe that when participants listened to music with a tempo of 170 beats per minute while running, their running speed increased, leading to higher calorie expenditure.<a href="#accordion">[4]</a>

<ul>
	<li>
	<h5>Improved Performance</h5>
	</li>
</ul>

Fast-beat audio can improve your overall performance. For example, weightlifters might lift heavier weights, and aerobic exercisers might increase their intensity and duration. This improved performance translates to more calories burned over the course of your workout. 
&nbsp;

Compile a playlist that starts with moderate-tempo songs for your warm-up, transitions to high-tempo tracks for the main part of your workout, and ends with slower songs for your cool-down.

For example:

<ul>
	<li>Running/Cycling- Songs with a tempo of 140-160 beats per minute</li>
	<li>Weightlifting-&nbsp;&nbsp;Music with a strong, steady beat to remain motivated&nbsp;</li>
	<li>Aerobics/Dance-&nbsp;&nbsp;High-energy tracks to keep you moving vigorously 
	&nbsp;</li>
</ul>

Bonus Tip: Music streaming apps with pre-made workout playlists categorized by tempo and activity type are a convenient option to find the right music for your exercise routine. 
&nbsp;

By choosing the right tempo and type of music, you can enjoy your workouts more and achieve better fitness results. So, next time you hit the gym or go for a run, make sure your playlist is designed to keep you moving and burning those extra calories. 
&nbsp;

<ul>
	<li>Fast-tempo music can increase your heart rate and enhance mood.</li>
	<li>Listening to music during exercise can distract from fatigue and make workouts feel easier.</li>
	<li>Matching music tempo to calorie-burning exercises can improve your overall performance.</li>
	<li>Creating a strategic playlist can help maintain motivation and rhythm throughout your workout.</li>
</ul>

[1] Karageorghis CI, Priest DL. Music in the exercise domain: a review and synthesis (Part I). Int Rev Sport Exerc Psychol. 2012;5(1):44-66. doi:10.1080/1750984X.2011.631026