Madeeha Syed

Explore healthy masculinity and redefine what it means to be masculine. Meri Sehat provides insights into fostering positive and balanced masculinity.

Healthy Masculinity - Redefining What It Means To Be Masculine

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Three Healthy Dips You Can Make At Home

Overview

With the rise of charcuterie boards and sharing platters, entertaining at home has slowly transitioned from biryani-korma affairs to setting up a platter, providing the drinks and calling it a day. But with rising costs of groceries, especially cheese, and imported ingredients, margins for entertaining at home are becoming slimmer and slimmer.&nbsp;

Not to worry, we turned to the wisdom of TikTok and the ancient wisdom of vegetarianism we bring you three dips that are delicious, budget-friendly and extremely satiating. 
&nbsp;

Three Healthy Dips

This is a desi-adapted version of the viral Green Goddess Salad from Tik Tok by Baked by Melissa. Even if you halve the ingredients, it makes a huge amount so adjust accordingly. 
&nbsp;

Ingredients (For The Salad)&nbsp;

<ul>
	<li>One small cabbage</li>
	<li>Three cucumbers</li>
	<li>Five to eight spring onions 
	&nbsp;</li>
</ul>

Ingredients (For The Dressing)

<ul>
	<li>One cup coriander or basil</li>
	<li>One cup spinach or mint</li>
	<li>Four cloves garlic</li>
	<li>1/3 cup onion</li>
	<li>Two-three tablespoon lemon juice</li>
	<li>1/4 cup olive oil</li>
	<li>1/3 cup Parmesan cheese</li>
	<li>1/3 cup cashews or walnuts</li>
	<li>One tea spoon salt</li>
	<li>One tablespoon apple cider vinegar</li>
	<li>Two spring onions 
	&nbsp;</li>
</ul>

How To Make It

<ul>
	<li>Chop the cabbage, cucumbers and spring onions very finely. I pulsed the cabbage in a food processor to make it easier but really a sharp knife and a chopping board will do.</li>
	<li>Mix all of the dressing ingredients in a blender and add some water to thin it out.&nbsp;</li>
	<li>The recipe lists expensive ingredients like Parmesan cheese and cashews or walnuts but feel free to use whatever you have on hand or leave it out altogether.&nbsp;</li>
	<li>The original recipe also had basil and spinach none of which I had so I substituted with coriander and mint giving my dressing a green chutney-ish taste (hence this is a desi version).&nbsp;</li>
	<li>The only ingredient I will suggest on splurging on is a good quality olive oil as that is the base of a good dressing and will give your salad the healthy fats and delicious mouthfeel.</li>
	<li>Toast some pita bread and left-over roti cut into triangles in your toaster oven and serve with your vibrant green salad for dipping. 
	&nbsp;</li>
</ul>

Cowboy Caviar is a famous salad from the 1950s that went viral on Tik Tok. Invented by Helen Corbitt, the famed food director of Neiman Marcus, it is basically a glorified chana chaat with a tangy dressing.&nbsp;

Contrary to the name, it is an entirely vegetarian, affordable dip that is enjoyed with baked tortilla chips. There are many versions that include mango, feta cheese, corn and jalapenos but there are a few basic ingredients such as black-eyed peas (white lobia), capsicum, onion and tomatoes that form the basis of the salad.&nbsp; This <a href="https://merisehat.pk/article/recipes-for-yakhni">basic recipe</a> can be adapted for whatever you have available. 
&nbsp;

Ingredients (For The Salad)&nbsp;

<ul>
	<li>One cup white lobia (black-eyed peas), soaked overnight</li>
	<li>1 capsicum, finely diced</li>
	<li>&frac12; onion, finely diced</li>
	<li>Two tomatoes, finely diced, seeds removed</li>
	<li>1/2 can corn</li>
	<li>One bunch coriander leaves, chopped 
	&nbsp;</li>
</ul>

Ingredients (For The Dressing)&nbsp;

<ul>
	<li>One teaspoon chilli powder</li>
	<li>&frac12; teaspoon kosher salt</li>
	<li>&frac14; cup sugar</li>
	<li>&frac12; cup olive oil</li>
	<li>&frac14; cup white distilled vinegar</li>
	<li>1 tablespoon fresh lemon juice</li>
	<li>&frac14; teaspoon garlic powder 
	&nbsp;</li>
</ul>

How To Make It

<ul>
	<li>Cook the white lobia in four cups boiling water and 1 tablespoon salt until it&rsquo;s tender. This will take 1.5 to two hours on the stove and 12-15 minutes in a pressure cooker.</li>
	<li>Drain the beans and add them to a large bowl.&nbsp;</li>
	<li>Add in the diced vegetables. Try and get the capsicum, onion and tomatoes into equal dice so that they&rsquo;re easy to scoop with chips.</li>
	<li>Top with the coriander leaves.</li>
	<li>Mix the dressing ingredients, taste and adjust accordingly. Pour over the beans and vegetables. Give it a good mix.</li>
	<li>Put in the fridge till serving time so the flavors can meld and intensify.</li>
	<li>Serve with toasted whole wheat roti and tortilla chips! 
	&nbsp;</li>
</ul>

Made with simple ingredients but with a longer cooking method that ensures maximum flavor, this budget version of the famous whipped feta dip that is all the rage these days is healthy and budget-friendly.&nbsp;

Charred spring onions go soft and sweet in olive oil while the hung curd cheese base at the bottom is flavored with lemon juice and salt to mimic the taste of the feta. It is a light and airy dip that won&rsquo;t weigh your guests down and is perfect with toasted slices of artisanal bread. 
&nbsp;

Ingredients

<ul>
	<li>&frac12; kilo yogurt</li>
	<li>Salt, to taste</li>
	<li>Pepper, to taste</li>
	<li>One-two tablespoons of lemon juice</li>
	<li>One-two teaspoons dried herbs: mint, parsley and basil work well here</li>
	<li>One teaspoon red chilli powder</li>
	<li>Eight spring onions</li>
	<li>One tablespoon olive oil</li>
	<li>Two teaspoons salt 
	&nbsp;</li>
</ul>

How To Make It

<ul>
	<li>This dip requires some planning in advance. Line a bowl with cheesecloth or muslin and pour the yogurt in it. Bring the corners of the cloth together and tie with a rubber band. Hang the bundle from a suitable height (using clothes pins on a hanger works) and put a bowl under the yogurt. Let the water drain from the yogurt for four hours or leave the bowl with the yogurt to drain in the fridge overnight.</li>
	<li>Once the water has drained from the yogurt, untie the cheesecloth and place the curd in a bowl.&nbsp;</li>
	<li>Slice the tops of the spring onions and place them in a clean bowl. Toss with the olive oil and salt till they are coated.</li>
	<li>Heat a griddle or frying pan until very hot and place your spring onions in a curve in it. Keep them in place till they are charred and smoky.</li>
	<li>Chop up half the spring onions finely. Mix with the curd and the remaining ingredients. Taste to adjust salt, lemon juice and pepper.</li>
	<li>Spoon the dip in a serving dish and top with the remaining spring onions. Drizzle with more olive oil, pepper and red chilli flakes.&nbsp;</li>
	<li>Serve with toasted slices of baguette or pita bread.</li>
</ul>

Atiya Abbas

Online Consultation

Ismail Munir

Boys Can Wear Pink Too!

Introduction

Toxic masculinity is defined as a set of masculine behaviors that can have a negative impact on men and society as a whole. 
&nbsp;

Boys will be boys - a phrase we&#39;ve all heard countless times. It&#39;s the excuse a mother gives when the first-grade teacher complains of her son pulling a girl&#39;s hair. Or what you hear when high school boys fight it out during recess. Over the years, people have used the phrase multiple times to declare certain behaviors expected of boys and men. Not only has it hindered holding men accountable for acts of aggression, sexual assault, and other crimes, but it&#39;s also promoted flawed gender stereotypes, for men and women both.&nbsp; 
&nbsp;

It can be said that gender stereotypes have existed since forever. The early male homo sapiens were hunters and gatherers who used their physical strength to provide for their families. They relied on these traits of aggression and ruthlessness to exert their power and dominance over other men. As humans evolved, these behaviors persisted. From hunters to rulers, men then began to demonstrate their strength by waging wars, plundering cities, and leaving a trail of destruction on their way to the top.&nbsp; 
&nbsp;

Although society has modernized and evolved, these patterns of male behavior continue to be unfortunately celebrated. Behaviors such as acting aggressive, refusing to take part in chores around the house, and avoiding emotions are often labelled as &#39;manly&#39;. Anyone who&#39;s not living up to these rules is not considered masculine enough.&nbsp; 
&nbsp;

However, the way society views masculinity has greatly changed over the years, i.e., we are now aware of the &#39;toxic&#39; nature of such &#39;masculine&#39; traits and how damaging they can be for men&#39;s mental health.

&nbsp;

In 2019, men&#39;s shaving brand Gillette released a commercial highlighting the harmful effects of normalizing toxic masculine traits of bullying and sexual harassment. The video urged men to take accountability for their actions and call out fellow men acting inappropriately towards other men and women. Although the ad itself received a lot of criticism, it also started a conversation around toxic masculinity. But can men really be blamed for such toxic traits? Or are we as a society to blame for normalizing such behaviors? 
&nbsp;

Toxic masculinity is defined as a set of masculine behaviors that can have a negative impact on men and society as a whole. As per a study in the Journal of Clinical Psychology, these regressive traits promote &#39;devaluation of women, homophobia, and wanton violence<a href="#accordion">&#39;[1]</a>. Moreover, such behaviors are also associated with lower willingness to intervene among adolescents, especially when witnessing sexual harassment and homophobic bullying<a href="#accordion">[2]</a>.&nbsp; 
&nbsp;

Understanding The Dangers Of Toxic Masculinity

Traits of toxic masculinity emphasize the importance of physical strength, self-reliance, aggression, lack of emotion, sexual virility, and dominance in men. Living up to these exaggerated masculine traits can place additional stress on men and lead them to engage in harmful behaviors. 
&nbsp;

Research has shown that college men pressured to conform to masculine norms of self-reliance, sexual promiscuity, and violence have higher rates of depression<a href="#accordion">[3]</a>.&nbsp;Moreover, when men are taught dominance and risk-taking as norms of masculinity, they tend to engage in high-risk behaviors such as drug abuse, drinking, not wearing a seatbelt, and gambling<a href="#accordion">[4].</a>&nbsp; 
&nbsp;

Heterosexual ideals are often propagated among men, as part of traditional masculinity. Anything deflecting from it is viewed as feminine and socially unacceptable. Moreover, feminine ideals are thought to be equivalent to homosexuality. As a result, gay men often face internalized homophobia, and men who identify as straight but do not conform to these heterosexual ideals are often a target of homophobic bullying.&nbsp; 
&nbsp;

As a result, the American Psychological Association (APA) has introduced new guidelines to tackle these problems in boys and men<a href="#accordion">[5]</a>. These guidelines warn therapists of the psychological impact of traditional masculinity and its link to misogyny, aggression, and negative health outcomes in the male population. 
&nbsp;

So how do we address toxic masculinity?

&nbsp;

<h4>"Men often deal with society’s unrealistic expectations, triggering their anxiety and stress. Check out our s<a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">ehat scan</a> and see how well you’re handling the stress!"</h4>

While our genetics govern a lot of our personality, the environment around us also influences behaviors. What you see around you as a child, you tend to conform to that as an adult. For example, a boy who&#39;s seen his father work every day of the week with no breaks believes that is the norm; as a man, one must never stop and rest. Or if your father refuses to ask for directions even when he&#39;s clearly lost, you are more likely to adopt that specific quality and assume asking for help is not a very manly thing. 
&nbsp;

Therefore, a good way to address toxic masculinity is to revisit the models of behaviors set in the past and redefine man&#39;s role in society. 
&nbsp;

A father&#39;s role in a family is often limited to being the financial provider. However, over the years, this role has evolved to fathers becoming more involved in the lives of their children. A UK cohort study found that early father involvement in the form of creative play and quality time lowers the risk of subsequent behavior problems in both boys and girls<a href="#accordion">[6]</a>. According to research, altering the social role of fathers to a more nurturing and involved role can help change harmful gender stereotypes<a href="#accordion">[7]</a>.&nbsp; 
&nbsp;

This involvement can begin as early as at the time of birth. Skin-to-skin contact between the father and the neonate not only benefits the child&#39;s physiological health but also helps men ease into fatherhood<a href="#accordion">[8].</a>

&nbsp;

&#39;Men don&#39;t cry&#39;, &#39;man up&#39;, and &#39;don&#39;t be such a girl&#39; are just some of the things men grow up hearing. These phrases teach men to suppress all emotions of sadness, fear, or pain. Thus, they grow up hiding all these feelings within themselves. This inability to express emotions or share their feelings with others leads to feelings of loneliness. As per an APA study, these gender norms act as barriers to men seeking psychological help when facing mental health issues<a href="#accordion">[9]</a>. Moreover, male victims of domestic or sexual abuse may find it even more challenging to get help. 
&nbsp;

Similarly, toxic masculinity promotes the idea of being self-reliant. Therefore, men will avoid going to a physician for any type of health care<a href="#accordion">[4].</a> Thus, identifying and addressing these behaviors can be beneficial to both your <a href="https://www.merisehat.pk/article/Mental%20Health">mental</a> and physical health.&nbsp;

&nbsp;

Conclusion

Toxic masculinity is not a problem that can be solved overnight. These traits and behaviors are ingrained in society as a whole. Therefore, a redefinition of masculinity is needed. However, everyone&rsquo;s version of masculinity or femininity is different. And one can only arrive at this definition after holding conversations with friends and family about the problematic patterns of the past. 
&nbsp;

As the newer generations move forward, it is important to keep toxic masculinity in the past. Raising awareness among the masses and educating them on the toxic nature of certain society-defined masculine traits is a great way to achieve this. Moreover, more positive male role models can greatly impact how one views masculinity. 
&nbsp;

However, many people believe that dismantling toxic masculinity is just another way to emasculate men or make them more feminine. In reality, the whole concept actually centers around breaking down the boxes society has placed around genders.&nbsp;&nbsp; 
&nbsp;

The bottom line is you can be masculine without being toxic. Remember, you define your own identity.&nbsp;

&nbsp;

Key Points

<ul>
	<li>Toxic masculinity refers to a set of behaviors that are harmful to men and society as a whole. Traits such as physical strength, aggression, self-reliance, emotional unavailability, and dominance are often promoted as part of toxic masculinity.</li>
	<li>Toxic masculinity can lead to depression, high-risk behaviors, feeling of loneliness, relationship issues, and mental health problems among men. Moreover, toxic guys are more likely to act out of aggression and engage in acts of bullying and sexual harassment.&nbsp;</li>
	<li>A father&#39;s role in the life of a child can play an important part in changing harmful gender stereotypes. A more nurturing and involved role is beneficial to both the father and child.&nbsp;</li>
	<li>Identifying toxic masculine traits and seeking help are significant steps in eliminating toxic masculinity.&nbsp;</li>
</ul>

&nbsp;

[1] Kupers, T. A., 2005. Toxic masculinity as a barrier to mental health treatment in prison. Journal of Clinical Psychology, 61(6), pp. 713-724.

[2] Ingram, K. M. et al., 2019. Longitudinal associations between features of toxic masculinity and bystander willingness to intervene in bullying among middle school boys. Journal of School Psychology, Volume 77, pp. 139-151.

[3] Iwamoto, D. K., Brady, J. & Park, A., 2018. Masculinity and Depression: A Longitudinal Investigation of Multidimensional Masculine Norms Among College Men. American Journal of Men's Health, 12(6), pp. 1873-1881.

[4] Mahalik, J. R., Burns, S. M. & Syzdek, M., 2007. Masculinity and perceived normative health behaviors as predictors of men's health behaviors. Social Science & Medicine, 64(11), pp. 2201-2209.

[5]  American Psychological Association, 2018. APA GUIDELINES for Psychological Practice with Boys and Men.

[6] Kroll, M. E., Carson, C., Redshaw, M. & Quigley, M. A., 2016. Early Father Involvement and Subsequent Child Behaviour at Ages 3, 5 and 7 Years: Prospective Analysis of the UK Millennium Cohort Study. PLOS One, 11(9).

[7]  Park, B. and Banchefsky, S. (2018) ‘Leveraging the Social Role of Dad to Change Gender Stereotypes of Men’, Personality and Social Psychology Bulletin, 44(9), pp. 1380–1394. doi: 10.1177/0146167218768794.

[8] Chen, Er-Mei et al. “Effects of Father-Neonate Skin-to-Skin Contact on Attachment: A Randomized Controlled Trial.” Nursing research and practice vol. 2017 (2017): 8612024. doi:10.1155/2017/8612024

[9] Yousaf, O., Popat, A., & Hunter, M. S. (2015). An investigation of masculinity attitudes, gender, and attitudes toward psychological help-seeking. Psychology of Men & Masculinity, 16(2), 234–237

Nimrah H. Sattar

Heart Health

Heart diseases are the number one cause of death in many countries.&nbsp;We all know someone in our circles who has or had a heart disease, or a really bad scare related to the condition of their heart. What has made this illness so serious and widespread?&nbsp;The answer is simple: our ‘modern’ lifestyle has made life more convenient, but in the process has also made us unhealthy.&nbsp;Heart issues were not as prevalent in previous generations due to those generations adopting a more active lifestyle. This, however, has been completely transformed in the new age of technology, digitisation and the ease with which we can access everything, including food, now.&nbsp; There’s still hope. We can live a modern lifestyle while also being healthy. Read on to find out how:&nbsp;

The Do's

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;"> </h4><h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Nutritional food and supplements:</h4> A well-balanced diet is going to be your friend in targeting all kinds of problems, but we know that that maintaining one, purely through food, is not always possible.&nbsp;So, the easiest thing that you can do is to opt for supplements to make up for the nutrients that do not make it to your diet in concentrations required by our body.&nbsp;A Dash (Dietary Approaches to Stop Hypertension) diet — one rich in potassium, calcium and magnesium — may just provide all the guidelines that you may need to create a heart-healthy nutritional plan. You will need to consume ample fruits, vegetables, whole grains, fat-free or low-fat dairy products, fish, poultry, beans and nuts — the latter in limited quantities.&nbsp; Even with a healthy diet, you need to monitor your intake, count your calories, macros and nutrients.&nbsp;

Daily exercise

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Daily Exercise:</h4> Exercise is the elixir of a healthy life. It can fix half of your potential health issues. Our bodies were created for work. This is the best kind of maintenance that your body can have. A good dose of physical activity not only gets your endorphins going but they also increase your stamina while improving your heart health and circulation.&nbsp;

Get enough sleep

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Get enough sleep: </h4> This seemingly simple aspect of life can be very complex. Good sleep is not just limited to the number of hours you are getting but has a lot more to do with your REM (Rapid eye movement) cycle. A good duration of the REM cycle leaves you waking up well-rested. Improper sleep increases your risk of developing high blood pressure, mental health issues, trouble losing weight, diabetes and may even risk heart attack.

Stop Smoking

<h5 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;"> </h5><h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Say goodbye to smoking: </h4> Smoking is one of the leading causes of increasing heart issues. This is because the particles that enter your system with the smoke that you inhale tend to build up and form plaque in your blood vessels that may eventually lead to its blockage. However, the damage is not only done to smokers but also to the people who hang around smokers. Second-hand smoke is just as much of a culprit for causing heart diseases.

Maintain your health

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Maintain your blood pressure and cholesterol levels:</h4> Certain levels of dietary restrictions will aid you in maintaining your blood pressure. This includes limiting your sodium intake. The maximum limit of sodium intake is 2,300mg (around one teaspoon) but an ideal amount for a lower sodium intake is an average of 1,500mg a day.Cholesterol is best targeted by reducing the intake of saturated fat in your diet and completely eradicating the consumption of trans fats. Saturated fats are mostly found in red meat and dairy products whereas trans fats are normally found in your vegetable oil, margarine or store-bought cookies. Another great way to control your cholesterol is through the intake of soluble fiber. It tends to reduce the absorption of cholesterol into your bloodstream.

Reduce Stress

<h4 style="line-height:1.2;margin-top:0pt;margin-bottom:10pt;">Reduce stress: </h4> Stress has been the underlying reason for causing and worsening of many diseases. Heart diseases are greatly affected by increased stress levels. This can be combatted by breathing practices, ensuring that your teeth stay unclenched, relaxing your muscles through stretching, massaging etc. Determining your triggers and eliminating them is a great long-term approach for reducing your stress levels.Your heart health is heavily dependent on you. The biggest choice that you have to make is if you would transform your lifestyle or let your cardiologist do it for you in the form of restrictions. Your current healthy lifestyle decisions will not only reflect well on your heart health but will also have a vital impact on your mental wellbeing.&nbsp;

Get Active And Stick To It!

Physical activity is an essential component of healthy living. Just like food, you need it to survive. It&rsquo;s your body&rsquo;s source of energy and utilizing that energy is just as important to be able to enjoy those long-term <a href="https://merisehat.pk/article/clarity-in-my-butter-the-health-benefits-of-ghee" target="_blank">health benefits</a> everyone talks about. 
&nbsp;

Ways to Get Active

The younger they are, the better. Encouraging your kids to consciously think about their wellness, and to actually be interested in physical activities is extremely important if you want them to grow up to be happy and healthy adults.

While perfect report cards have always been a priority, they are now getting&nbsp; tough competition from&nbsp; television and social media, both of which have become a significant part of our everyday lives.&nbsp; 
In the process, physical activity is often side-lined and neglected. While the consequences of a sedentary lifestyle may not be apparent immediately, they could seriously compromise a person&rsquo;s health in the long run. 
&nbsp;

Health experts suggest that children (five to 18-year-olds) should exercise at least 60 minutes every day. The exercises could vary, ranging from moderate to vigorous. The switch in a workout would ensure that the body doesn&rsquo;t feel the load and that the youngsters don&rsquo;t get bored too quickly, either. 
Luckily, there is no dearth of activities to schedule for your child. Your job is to encourage them to participate in team sports, like basketball, football, and cricket. If they prefer to spend more time alone, you can encourage them to swim, cycle, or, you know, even just walk would do.&nbsp; 
&nbsp;

The best thing about exercising during childhood is your body&rsquo;s still developing. And so, you&rsquo;d only be doing it a favour because exercise helps strengthen a body&rsquo;s bone structure.&nbsp;

Bone is a living tissue which adapts to the force put upon it. When a child exercises regularly, their skeletal system reacts by building more bone tissue and becoming stronger.&nbsp;

Also, exercise makes a child&rsquo;s muscles stronger. Muscles break down during exercise and, afterwards, the body repairs them by creating more muscle protein strands. This causes the muscular structure to become stronger and thicker, allowing the body to perform everyday tasks with greater ease. 
&nbsp;

Did you know regular exercise is central to cardiorespiratory development and maintenance? Be physically active and you reduce your blood pressure, cholesterol, and triglycerides, which essentially means a better functioning heart.&nbsp;

Exercise also improves the muscles&rsquo; ability to pull oxygen out of the blood, which takes the pressure off the heart and balances the heart rate. Moderate to vigorous exercise also conditions a child&rsquo;s lungs to function more efficiently.&nbsp;

All of this saves you from diseases later in life, such as diabetes, high blood pressure, hypertension, and cancer. 
&nbsp;

Furthermore, physical activity is key to ensuring motor development and good cognitive abilities. The more we engage in physical activities, the better our coordination becomes.&nbsp;

Besides, during exercise, nerve cells in the hippocampus and prefrontal cortex brain are mobilized. They multiply while forming new neural connections. The benefits of this in memory and focus carry over into classrooms and also ensure better cognition later in life. 
&nbsp;

The benefits of exercise in younger years go beyond physical advantages. Encouraging regular activity in children ensures healthy lifestyle habits that carry forward into adulthood. Reforming habits and picking up new ones becomes harder as one ages. If children are used to exercise being a part of their routines, they will not struggle as much in maintaining this later in life.&nbsp;

At a time when children are exposed to increasing stress, both in schools and in the world around them, physical activity reduces symptoms of anxiety and depression. Exercise releases hormones in our nervous systems called endorphins that facilitate feelings of happiness and contentment.&nbsp;

Engaging in tasks that require them to focus on their physical being could further help ground children and give them a break from any anxious thoughts. Team sports encourage social interaction and help children form connections.&nbsp; 
&nbsp;

Bottom Line

Ultimately, it falls to us to be role models who encourage our children to be physically active. It&rsquo;s important to remember that children will more likely be able to make healthy choices if they see us doing the same. The benefits of exercise are not restricted to children, after all. A society that focuses on health and wellness creates both children and adults that are healthy and happy!

Ayesha Binte Rashid

What Is Toxic Masculinity? How To Deal With It?

<a href="https://merisehat.pk/article/overcoming-the-stigma-around-self-care-for-men-breaking-the-barriers-of-toxic-masculinity">Toxic masculinity</a> is a term that has gained increasing recognition in recent years. It refers to societal expectations and norms that pressure men to conform to certain rigid and harmful behaviors, emphasizing dominance, emotional suppression and aggressive behavior. Let&rsquo;s delve into the concept of toxic masculinity, explain its effects on individuals and society, and provide insights into how to overcome and challenge this harmful phenomenon. 
&nbsp;

Toxic masculinity is a set of cultural norms and beliefs that promote a narrow and harmful understanding of what it means to be a man. It enforces stereotypes that discourage emotional expression, prioritize dominance and aggression and marginalize traits deemed &quot;feminine.&quot; Understanding toxic masculinity involves recognizing the negative impact it has on men, women and gender non-conforming individuals. 
&nbsp;

Toxic masculinity is deeply embedded in cultural expectations and socialization. From a young age, boys are often taught to suppress their emotions and prioritize physical strength over emotional intelligence. This can lead to a lack of empathy and an inability to effectively communicate feelings. 
&nbsp;

Effects Of Toxic Masculinity

<ul>
	<li>Emotional Suppression &ndash; Toxic masculinity fosters emotional suppression, causing men to bury their feelings and avoid vulnerability. This emotional detachment can lead to mental health issues, such as depression and anxiety.</li>
	<li>Aggression And Violence &ndash; Toxic masculinity glorifies aggression and dominance, which can manifest in abusive behaviors, both physically and emotionally. This contributes to a culture of violence and harmful relationships.</li>
	<li>Stifling Individuality &ndash; Men conforming to toxic masculinity often stifle their true selves to fit into societal expectations. This stifling of individuality can lead to feelings of inadequacy and disconnection from their authentic selves. 
	&nbsp;</li>
</ul>

Overcoming Toxic Masculinity

<ul>
	<li>Promoting Emotional Intelligence &ndash; Challenging toxic masculinity involves promoting emotional intelligence in men. Encouraging the understanding and expression of emotions can lead to healthier relationships and self-awareness.</li>
	<li>Questioning Traditional Gender Roles &ndash; Rigid gender roles perpetuate toxic masculinity. By questioning and challenging these roles, we can create space for more diverse and inclusive expressions of gender.</li>
	<li>Encouraging Open Communication &ndash; Open communication is essential for overcoming toxic masculinity. Creating safe spaces where men can express their feelings without judgment is crucial for emotional growth and development.</li>
	<li>Supporting Men&#39;s Mental Health &ndash; Men facing the effects of toxic masculinity may struggle with mental health issues. It&#39;s essential to provide support and resources for men to seek help and address their emotional well-being.</li>
	<li>Redefining Masculinity &ndash; Redefining masculinity involves celebrating traits such as empathy, compassion and vulnerability. By dismantling the notion that vulnerability is a sign of weakness, we can foster a healthier understanding of masculinity.</li>
	<li>Education And Awareness &ndash; Educating society about toxic masculinity&#39;s harmful effects is vital for creating positive change. Awareness campaigns and discussions can challenge societal norms and promote inclusivity.</li>
	<li>Seeking Professional Help &ndash; Men who have internalized toxic masculinity may need professional help to unlearn harmful behaviors and beliefs. Therapy can provide a safe and supportive environment to explore and address these issues.</li>
	<li>Role Of Media And Representation &ndash; Media plays a significant role in perpetuating toxic masculinity. Encouraging diverse and positive representations of men in media can challenge harmful stereotypes and influence societal perceptions.</li>
	<li>Cultivating Empathy And Respect &ndash; Promoting empathy and respect towards all individuals, regardless of gender, is essential for dismantling toxic masculinity. By creating a culture of empathy, we can foster healthier relationships and a more inclusive society. 
	&nbsp;</li>
</ul>

Toxic masculinity is a harmful and pervasive societal issue that enforces harmful stereotypes and stifles individuality and emotional expression. Understanding the effects of toxic masculinity is crucial for challenging and overcoming this harmful phenomenon. Many younger individuals are now actively fighting against this insidious phenomenon and have been able to cultivate healthier and more balanced lives as a result of it. We must foster an environment where these efforts are appreciated and encouraged. Redefining masculinity and providing support for men&#39;s mental health are essential steps towards dismantling toxic masculinity and fostering healthier relationships and communities.

Dr. Safia Mehmood

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

Nourishing Wisdom: A Comprehensive Guide To Healthy Eating For Seniors

As we gracefully age, our nutritional needs evolve, requiring us to make conscious choices that support our well-being. Healthy eating for seniors isn&#39;t just about what we put on our plates; it&#39;s a combination of mindful selections, balanced nutrition, and lifestyle adjustments that can enhance the quality of our lives. In this comprehensive guide, we&#39;ll explore the key principles of healthy eating for seniors, empowering you to make informed choices that nourish your body and mind. 
&nbsp;

key principles of healthy eating

<h5>1. Prioritize Nutrient Density</h5>

As we age, our metabolism and nutrient absorption can slow down, making every calorie count. Prioritize nutrient-dense foods that pack a punch in terms of vitamins, minerals, and antioxidants. Fruits, vegetables, whole grains, lean proteins, and healthy fats should form the foundation of your meals. 
&nbsp;

<h5>2. Embrace A Balanced Plate</h5>

Aim for a balanced meal that includes a variety of food groups:

<ul>
	<li>Vegetables And Fruits: These provide essential vitamins, minerals, and fiber. Aim for a colorful assortment to ensure a wide range of nutrients.</li>
	<li>Protein: Choose lean protein sources like poultry, fish, beans, legumes, tofu, and low-fat dairy to support muscle health and repair.</li>
	<li>Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat, and oats for sustained energy and fiber to support digestion.</li>
	<li>Healthy Fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil to support heart health and brain function. 
	&nbsp;</li>
</ul>

<h5>3. Stay Hydrated</h5>

<a href="https://merisehat.pk/disease/dehydration-in-adults">Dehydration</a> becomes more common with age, so it&#39;s crucial to stay hydrated. Drink plenty of water throughout the day and consider incorporating hydrating foods like soups, fruits, and vegetables into your meals. 
&nbsp;

<h5>4. Mindful Portions</h5>

Seniors often have different energy needs than younger individuals, so portion control is essential. Listen to your body&#39;s hunger and fullness cues and avoid overeating. Smaller, more frequent meals can help manage energy levels. 
&nbsp;

<h5>5. Calcium And Vitamin D</h5>

Bone health becomes a priority as we age. Incorporate calcium-rich foods like dairy products, fortified plant-based milk, leafy greens, and fish with edible bones. Pair these with vitamin D sources like sunlight, fatty fish, and fortified foods to enhance calcium absorption. 
&nbsp;

<h5>6. Watch Sodium Intake</h5>

Reducing sodium intake is crucial for managing blood pressure. Opt for low-sodium alternatives and flavor your food with herbs and spices instead. 
&nbsp;

<h5>7. Fiber For Digestive Health</h5>

Fiber aids digestion and helps prevent constipation. Incorporate whole grains, fruits, vegetables, legumes, and nuts into your diet to boost your fiber intake. 
&nbsp;

<h5>8. Plan For Healthy Snacking</h5>

Snacking can be a part of healthy eating, as long as it&#39;s done mindfully. Choose nutrient-dense options like fresh fruit, yogurt, nuts, or whole-grain crackers to keep your energy levels steady between meals. 
&nbsp;

<h5>9. Limit Added Sugars</h5>

Cut back on foods and drinks high in added sugars, as they can contribute to weight gain and other health issues. Opt for naturally sweetened alternatives like fresh fruit. 
&nbsp;

<h5>10. Adapt To Individual Needs</h5>

Each person&#39;s nutritional needs are unique. If you have specific health conditions or dietary restrictions, consider consulting a registered dietitian to create a personalized eating plan that suits your needs and preferences. 
&nbsp;

<h5>11. Stay Social And Engaged</h5>

Eating isn&#39;t just about the food on your plate; it&#39;s about the experience. Sharing meals with friends, family, or in social settings can enhance your enjoyment of food and promote a positive relationship with eating. 
&nbsp;

<h5>12. Be Mindful Of Supplements</h5>

While whole foods are the best source of nutrients, some seniors may require supplements to meet their nutritional needs. Consult a healthcare professional before adding supplements to your regimen. 
&nbsp;

<h5>13. Stay Active</h5>

Eating healthily is complemented by regular physical activity. Engaging in moderate exercise can enhance your metabolism, improve mood, and maintain muscle mass and bone density. 
&nbsp;

Healthy eating for seniors is a powerful tool in promoting overall well-being, maintaining vitality, and preventing age-related health issues. By prioritizing nutrient-dense foods, staying hydrated, and making mindful choices, you can optimize your nutritional intake to support your body and mind as you journey through the golden years. Remember, it&#39;s never too late to adopt healthy eating habits that contribute to a vibrant and fulfilling life.

Umna Salah

How To Get Bigger, Better, Faster, Stronger?

There is a combination of factors that go into making us healthy. The four major components that make up our health are: a <a href="https://cms.merisehat.pk/article/what-are-the-common-components-that-constitute-a-healthy-diet" target="_blank">healthy diet</a>, adequate exercise, getting enough quality sleep and how we manage our stress. If any of these is out of sync, our health, and therefore our immunity suffers.&nbsp;&nbsp;

A few dietary and lifestyle adjustments may improve your body&rsquo;s natural defenses to better fight off harmful pathogens and disease-causing germs. Here are our tips: 
&nbsp;

Tips for boost body’s immunity

<h5>Manage Your Sleeping Schedule</h5>

Quality sleep and immunity are dependent on each other. Consistent poor sleep quality leads to more incidents of the flu and colds. Studies have shown that those who get less than six hours of sleep each day are more susceptible to catching a cold.&nbsp;

Getting enough rest helps in strengthening the immune system because when you are asleep your body repairs itself and fights off illnesses.&nbsp;

Some tips to improve your sleep hygiene includes:&nbsp;

<ul>
	<li>Avoid any screen time before sleeping</li>
	<li>Use a sleep mask and earbuds</li>
	<li>Go to bed at the same time every day. 
	&nbsp;</li>
</ul>

<h5>Eat More Plant-Based Foods</h5>

Foods like fruits, vegetables, seeds, and legumes are rich in antioxidants, therefore they can fight off pathogens. These antioxidants can fight off free radicals that cause inflammation. Long-term inflammation leads to heart disease and other cancers. Plant-based foods are also rich in Vitamin C, which helps in strengthening the immune system. Fibers in the plant are the food source for the gut microbiome. Microbiomes are healthy bacteria in your stomach. A good system of the gut microbiome can cause pathogens at bay and prevent them from entering the digestive tract. 
&nbsp;

<h5>Engage In Moderate Exercise</h5>

Studies have shown that people who do even a single session of moderate exercise lead to better quality health. Moreover, regular workout helps in the regeneration of immune cells. Moderate exercises that you can incorporate into your daily routine are:

<ul>
	<li>Steady cycling</li>
	<li>Jogging</li>
	<li>Swimming</li>
	<li>Brisk walking 
	&nbsp;</li>
</ul>

<h5>Stay Hydrated</h5>

While drinking enough water won&rsquo;t always keep you free from bacteria and viruses, it&rsquo;s still crucial to prevent dehydration for your overall health

Dehydration can impair your heart and kidney function, digestion, focus, mood, physical performance, and headaches. These issues may make you more vulnerable to sickness. To prevent dehydration, you can try to maximize your fluid intake. You should drink enough water so that your urine becomes pale yellow. Considering that dehydration can increase your susceptibility to illness, make sure you&rsquo;re getting enough water to drink every day. 
&nbsp;

<h5>Managing Your Stress</h5>

Long-term stress can weaken the immune system. Managing and relieving anxiety are the key factors for good immune health. Some common ways that can bring your anxiety down are:

<ul>
	<li>Practicing meditation</li>
	<li>Seeking therapy</li>
	<li>Working out 
	&nbsp;</li>
</ul>

You can make lifestyle and dietary changes to improve your overall health and immunity. Limiting your sugar intake, getting enough sleep, and managing stress levels are some ways to improve your quality of life. An important note to remember is that all these things can help you in making your immune system strong but are not a guarantee that you will never get sick at all.

Namwer Rao

Are You ‘Man’ Enough?

Masculinity is a socially constructed parameter by which we ascertain how a man should behave. It&rsquo;s a set of behaviours, languages, ways of being, dressing and engaging with the world that exists within culture. Many of these traits are universal, while some are specific to certain cultural contexts.

In South Asia, in particular, a man is supposedly tough, rational and brave. They aren&rsquo;t allowed to cry or they risk being deemed &lsquo;feminine&rsquo; by the society. Similarly, the body has to look and be dressed in a particular way or it&rsquo;s going to be an easy target for the moral police to insult and reprimand for perceived female characteristics. At the end of the day, the man is made to feel like a failure for not abiding by these rules. 
&nbsp;

Rules

<ul>
	<li>
	<h5>The Social Pressure To &lsquo;Man&rsquo; Up</h5>
	</li>
</ul>

There&rsquo;s no denying the immense pressure that men are made to feel right from the start to conform to toxic &lsquo;masculine&rsquo; traits. And much like girls, boys receive this conditioning at their homes, amongst friends and at school. 
 
Some of it is unintentional learning as they go about observing other adults who model what it&rsquo;s like to be a man in this society. But, mostly, it&rsquo;s how everyone around them never stop communicating expectations, reinforcing at every chance they get that everything from the way they talk to the way they walk has to stick to a rigid version of masculinity. 
 
As they grow up, the pressure increases even further. They&rsquo;re told to &ldquo;Do XYZ job&rdquo; and &ldquo;Earn XYZ amount of money&rdquo; to be considered respectful. Oh, and let&rsquo;s not forget about the tone; &ldquo;Don&rsquo;t be soft-spoken or you&rsquo;ll be considered weak.&rdquo; 
Besides, men are not supposed to just survive; they&rsquo;ve been given the top rank in the social hierarchy so they also have the added responsibility to look down upon all other creatures, including women, to ensure they keep their place as they have for centuries. 
&nbsp;

<ul>
	<li>
	<h5>The Transition &ndash; Upholding Patriarchy</h5>
	</li>
</ul>

From the oft-repeated saying &ldquo;boys will be boys&rdquo; to &ldquo;men will be men&rdquo;, surprise surprise, these boys become the men that the culture wanted them to become. They&rsquo;re hardened individuals who now believe it&rsquo;s ok to dominate through power and violence because that&rsquo;s the way of life these staunch patriarchal societies encourage. 
 
Ironic, isn&rsquo;t it? Because the same people who tell girls to be wary of such men are also the architects of this world! It&rsquo;s mothers who themselves encourage their sons to act more like a toxic man when it comes to handling their wives while friends are quick to snub men who are emotionally expressive.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Social Media And Toxic Masculinity</h5>
	</li>
</ul>

&nbsp;The media is a more powerful tool than it&rsquo;s credited to be. The glorification of characters like Don Draper from Mad Men is one such example. Young men are attracted to this kind of performance of masculinity because they seem to have a successful life. 
Movies and drama creators have apparently thrown caution to the wind when it comes to creating alpha male characters. The more toxic it is, the more fan following it garners, the more ratings, the more earnings&hellip; it&rsquo;s a never-ending cycle. The man on screen is shown to amass massive amounts of wealth, social power and prestige while being feared by their peers and pursued by as many women as possible. 
&nbsp;

<ul>
	<li>
	<h5>The Injustice Of It All</h5>
	</li>
</ul>

​​​​​​​The sad thing about patriarchal societies is men are reduced to animals. Other people are made to feel afraid of them instead of treating them with kindness and generosity. 
Unlike popular misconception, men are not naturally violent. It&rsquo;s their social conditioning that causes them to adopt these characteristics, to not show any emotions and to not feel any emotions except intense feelings like rage and excitement caused by an adrenaline rush for anyone who&rsquo;s not the ideal man. 
 
This pressure to be a man can sometimes be too much to handle. It can lead to insecurities that result in more gender-based violence and a deep social unrest. For example, expecting men to take care of households all on their own and not ask for help is outrageous. If these men are financially helped by wives, it&rsquo;ll automatically be considered an attack on their masculinity so they&rsquo;ll avoid that as well. 
The main reason is of course that as the sole financial resource, the man will forever be in a position of power. But what about the undue stress it causes? 
 
Also, a great dissociation starts to appear between the person that they actually are and the person they have to project to the rest of the world. This makes them feel lonely. Consequently, they lose their inner authenticity, are dishonest not just with the world but with themselves and, at the same time, are bound by the fear that their secret will come out and they will be shunned once everyone knows they don&rsquo;t play by the rules. 
&nbsp;

<ul>
	<li>
	<h5>The Crisis Of Lonely Men</h5>
	</li>
</ul>

&nbsp;This is a recent and much talked about phenomenon. Men have always been lonely, however, the societal pressure upon women to settle down and compromise ensured that they would be taken care of financially and would companionship and sex. 
 
There are more and more women entering the workforce now, are financially independent and contribute financially to the household. Yet, instead of getting into unions that are more equal, where their spouses will in turn also share household duties, women are expecting to continue filling their traditional roles at home, making a living outside and maintaining a certain level of fitness while doing it. Most end up realising this is a really bad and unfair bargain and refuse to settle down or leave unequal partnerships. &nbsp; 
This has only served to exacerbate the loneliness men around the world are experiencing. 
&nbsp;

It&rsquo;s high time men engage in honest self-examination and introspection. The warning signs may not be as prominent, but the concept of man and masculinity needs to be changed entirely. We should want more for the boys than what the patriarchal setup of South Asian communities offers. 
&nbsp;

In today&#39;s evolving society, there is a growing awareness of the need to redefine masculinity, moving away from traditional gender stereotypes towards a healthier and more empowering male identity. Healthy masculinity encompasses positive aspects of masculinity while challenging harmful gender norms. Let&rsquo;s explore the definition of healthy masculinity, highlight the positive aspects of <a href="https://merisehat.pk/article/healthy-masculinity-redefining-what-it-means-to-be-masculine">masculinity</a> and discuss the importance of challenging gender stereotypes to create a more inclusive and fulfilling understanding of masculinity. 
&nbsp;

Understanding Healthy Masculinity

Healthy masculinity is a concept that encourages men to embrace positive and constructive aspects of their identity while rejecting harmful behaviors and attitudes associated with traditional gender norms. It promotes emotional intelligence, empathy and an understanding that vulnerability is not a weakness but a strength. 
&nbsp;

Positive Aspects Of Masculinity

<ul>
	<li>Emotional Intelligence &ndash; Healthy masculinity encourages men to develop emotional intelligence, which involves understanding and managing their own emotions as well as being empathetic towards others. This skill fosters healthier relationships and greater emotional well-being.</li>
	<li>Nurturing And Caregiving &ndash; Men can embrace nurturing and caregiving roles, demonstrating love and support for their families and loved ones. Being actively involved in nurturing relationships breaks down rigid gender roles and strengthens bonds within the family.</li>
	<li>Leadership And Responsibility &ndash; Healthy masculinity involves taking on leadership roles with a sense of responsibility and accountability. Positive leadership inspires others, promotes teamwork and contributes to a more equitable society. 
	&nbsp;</li>
</ul>

<ul>
	<li>Embracing Sensitivity &ndash; Challenging traditional gender norms involves breaking the stereotype that men must be tough and emotionless. Embracing sensitivity allows men to express their feelings authentically and build stronger connections with others.</li>
	<li>Rejecting Aggression And Violence &ndash; Healthy masculinity rejects the idea that aggression and violence are inherent traits of being male. Encouraging non-violent conflict resolution and communication skills promotes a safer and more compassionate society.</li>
	<li>Valuing Equal Partnerships &ndash; Challenging gender stereotypes means acknowledging that healthy relationships are built on equality and mutual respect. Men can support and empower their partners, sharing responsibilities in both professional and personal spheres.</li>
	<li>Breaking Free From Toxic Masculinity &ndash; Toxic masculinity perpetuates harmful behaviors like dominance, suppression of emotions and rigid adherence to gender roles. By empowering male identity, men can free themselves from these constraints and embrace a more authentic version of themselves.</li>
	<li>Embracing Vulnerability &ndash; Vulnerability is an essential aspect of healthy masculinity. Embracing vulnerability allows men to connect more deeply with others, build trust and develop more meaningful relationships.</li>
	<li>Promoting Self-Care &ndash; Empowering male identity involves promoting self-care and well-being. Men should be encouraged to prioritize their mental and physical health, seeking support and guidance when needed. 
	&nbsp;</li>
</ul>

Education and media play a crucial role in redefining masculinity. Promoting diverse representations of men and challenging harmful stereotypes in media can shape a healthier understanding of masculinity from a young age. 
&nbsp;

Positive male role models who embody healthy masculinity can inspire others to embrace this positive identity. These role models can be found in various spheres of life, from sports and entertainment to community leaders and mentors. 
&nbsp;

Positive male role models who embody healthy masculinity can inspire others to embrace this positive identity. These role models can be found in various spheres of life, from sports and entertainment to community leaders and mentors.