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HIV & Diabetes: Is There A Link?

Is Keto Diet Safe For People With Diabetes?

Introduction

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

Understanding The Advantages Of Keto Diet In Diabetes

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

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

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

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

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

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

Conclusion

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

Key Points

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

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

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

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

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

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

Staff Writer

Madeeha Syed

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

What Is The Ketogenic Diet?

Overview

We know that there are three macronutrients in our diet that provide all the energy and nutrition we need to sustain our body&rsquo;s normal structures and functions. In a perfect world where everyone opted for a balanced diet, we would consume adequate quantities of these macronutrients. However, in reality a standard diet consists mostly of carbs (50 percent) with some fats (35 percent) and proteins (15 percent) thrown in.&nbsp; 
&nbsp;

Ketogenic diet

Keto is a low-carb, gluten-free and a low-to-moderate protein diet. It is very similar to the Paleo diet and Atkins diet.&nbsp;

In order to understand how a ketogenic diet works, we first need to establish how our body normally produces energy. Glucose is the main source of energy and is obtained mainly from carbs. Normally, a ketogenic diet comprises 75 percent fat, 20 percent of protein and only five percent of carbohydrates. But there are several renditions so you are allowed to switch these percentages around based on your daily needs.&nbsp;

Now where does your body generate the energy it needs if you eliminate carbs to such an extreme extent? It turns out that the body switches to metabolising fat for this purpose and conducts this via a process called &lsquo;Ketosis&rsquo;.&nbsp; 
&nbsp;

Fats are broken down into ketones and these ketones provide all the energy you need. This is where the name &lsquo;ketogenic&rsquo; is derived from &mdash; Keto for &lsquo;ketones&rsquo; and genic for &lsquo;producing&rsquo;. This primes your body to burn fat as a primary source of energy, which is why it&rsquo;s so well-known and widely used for <a href="https://merisehat.pk/article/five-myths-about-weight-loss">losing weight</a>.&nbsp;&nbsp;

It&rsquo;s important to note that our body is a living organism and there&rsquo;s no switch that can make it perform a different activity within a matter of minutes or even days. It will take your body a few days to adjust to employing fats as your primary energy resource and during that time you will feel all the negative impacts of having low glucose stores, including decreased focus, brain fog, nausea, vomiting, and irritability. This phase is commonly known as the &lsquo;keto flu&rsquo;.&nbsp; 
&nbsp;

Let&rsquo;s see some of the claims the proponents of the ketogenic diet make and how much weight they actually hold:&nbsp;

For Weight Loss: This is the main application of the keto diet and is a huge part of the current trend. Once your body gets used to burning fat for your daily needs it will also go ahead and burn your local fat stores. This helps shave off those few extra inches in a very short amount of time.&nbsp;

Another reason why this works for weight loss is the high fat content of your diet leads to satiety. Basically, this means you don&rsquo;t feel any cravings and also feel fuller for longer periods.&nbsp;

However, it is not good for long-term weight loss, and once you go back to your usual eating habits, you will quickly gain those extra pounds back. Putting your body through this kind of metabolic stress is also not advisable because it&rsquo;s very hard to sustain over a long period of time for many people.&nbsp; 
&nbsp;

For The Brain: Anecdotal evidence shows people feel sharper and more focused. Then again, some of them have also reported experiencing brain fog while observing a ketogenic diet.&nbsp; There is no clinical evidence for either of these claims. 
&nbsp;

This is actually well researched.&nbsp;

<ul>
	<li>Ketogenic diet works well for people who are either prediabetic or have Type 2 diabetes. This makes sense because people whose insulin doesn&rsquo;t work are constantly at risk of having high blood sugar levels. And a lifestyle of eating processed food doesn&rsquo;t help either. These are therefore classified as foods with a high glycaemic index &ndash; which essentially means that they raise your blood sugar very fast.&nbsp;</li>
	<li>People on keto achieve better insulin sensitivity over time. Simply because the diet gives the body less glucose to work with, enabling it to function optimally.&nbsp;</li>
	<li>It&rsquo;s also been found effective for heart disease, Alzheimer&rsquo;s, Parkinson&rsquo;s, certain sleep disorders, polycystic ovarian syndrome (PCOS), and metabolic syndrome.&nbsp;</li>
	<li>Cutting out carbs also helps control acne breakouts.&nbsp; 
	&nbsp;</li>
</ul>

For Childhood Epilepsy: This is what the ketogenic diet originally gained popularity for back in the 1920s and 1930s. Before new anticonvulsant medications and therapies were developed, children with epilepsy would fast in order to control their seizures. Keto replaced this successfully. One in seven kids benefit from a ketogenic diet.&nbsp;

Evidence-based science has established that children with refractory epileptic seizures experience seizures less frequently if they opt for keto.&nbsp; 
&nbsp;

For Cancers: Ketogenic diet has shown some promise when it comes to treating certain types of cancers, but the research is so far inconclusive.&nbsp; 
&nbsp;

There are some disadvantages to keto, including:

<ul>
	<li>Nutritional deficiencies&nbsp;</li>
	<li>Formation of kidney stones</li>
	<li>Frequent urination</li>
	<li>Increased thirst</li>
	<li>High levels of LDL (bad cholesterol)</li>
	<li>Increased incidence of certain cancers</li>
	<li>Constipation</li>
	<li>Indigestion</li>
	<li>Inconvenient and unsustainable over a long period of time</li>
	<li>Low blood sugar (hence the mental fog during the initial days)</li>
	<li>Tougher workouts (since you don&rsquo;t have glucose readily available for energy anymore)&nbsp;</li>
	<li>Keto flu: weakness, irritability, headaches, bad breath, and fatigue</li>
	<li>Dry mouth&nbsp; 
	&nbsp;</li>
</ul>

Bottom Line

The ketogenic diet is great for short-term weight loss if you are otherwise healthy. But, it&rsquo;s very tough to successfully carry out since it requires a drastic switch from a normal diet. Lack of conclusive research and knowledge means we don&rsquo;t know everything that might go wrong (or right!) on this diet. Safe to say, anyone planning to go on this diet needs to exercise a certain level of personal discretion.&nbsp;

Dr. Safia Mehmood

Medilink Consultant clinic

ZAKA CLINIC GULBERG LAHORE

Saad Ullah Siddiqui

Please Don't Sugar Coat It, I Am Diabetic!

The chronic metabolic disease is characterized by an inability of the pancreatic cells to produce insulin, or the body&#39;s inability to use the produced insulin. This results in elevated blood glucose levels (hyperglycemia) that can cause complications, such as vascular damage, stroke, cardiovascular disease, <a href="https://www.merisehat.pk/disease/chronic-kidney-disease">chronic kidney disease</a>, neuropathy, and hypertension.

&nbsp;

As per the International Diabetes Federation&#39;s (IDF) latest figures, approximately 537 million adults worldwide are suffering from diabetes<a href="#accordion">[1]</a>. This translates to roughly 1 in 10 people. In Pakistan, the figures have risen 70% since 2019, with diabetes accounting for 400,000 deaths in 2021. The increasing disease prevalence is blamed on rising levels of obesity and the lack of physical activity among Pakistanis.&nbsp; 
&nbsp;

Diabetes management strategies which includes self-care practices such as eating healthy, self-monitoring blood glucose, staying compliant with prescribed medications, and exercising regularly can help maintain glucose levels within range. Furthermore, this can prevent the development of complications and improve the overall quality of life. 
&nbsp;

However, in Pakistan, people face several barriers to the implementation of these self-care practices. Poor knowledge about diabetes, its complications, diet planning, and hypoglycemia management contributes to poor diabetes control<a href="#accordion">[2]</a>.&nbsp;

&nbsp;

Understanding diet plans for Type 2 diabetic patients

Glucose is a form of sugar that the cells use for fuel. However, in diabetes the cells are unable to use the glucose, causing it to build up in the blood. The resulting hyperglycemia is damaging to the vessels and organs. Therefore, keeping the blood glucose levels within a normal range is important.&nbsp; 
&nbsp;

Carbohydrates are a main source of glucose and form a major part of the food we eat. Therefore, doctors recommend limiting carbs when making meal plans for diabetics. Moreover, other food groups such as fats, proteins, and fiber are also taken into consideration when creating diet plans for diabetics. 
&nbsp;

According to the American Diabetes Association (ADA)<a href="#accordion">[3]</a>.&nbsp;the following are the goals of nutrition therapy for adults with diabetics: 
&nbsp;

1. To promote and support healthful eating patterns, emphasizing a variety of nutrient-dense foods in appropriate portion sizes to improve overall health and: 
&nbsp;

<ul>
	<li>achieve and maintain body weight goals</li>
	<li>attain individualized glycemic, blood pressure, and lipid goals</li>
	<li>delay or prevent the complications of diabetes 
	&nbsp;</li>
</ul>

2. To address individual nutrition needs based on personal and cultural preferences, health literacy and numeracy, access to healthful foods, willingness, and ability to make behavioural changes, and existing barriers to change 
&nbsp;

3. To maintain the pleasure of eating by providing nonjudgmental messages about food choices, while limiting food choices only when indicated by scientific evidence 
&nbsp;

4. To provide diabetics with the practical tools for developing healthy eating patterns rather than focusing on individual macronutrients, micronutrients, or single foods

&nbsp;

Typically, diabetics should consume 5-6 small meals, spaced evenly throughout the day. The meals should contain: 
&nbsp;

<ul>
	<li>Non-starchy vegetables (broccoli, carrots, cauliflower, mushrooms, and greens such as cabbage, spinach, and rocket)</li>
	<li>High-fiber fruits (apples) and cereals (porridge)</li>
	<li>Whole grains such as brown rice, whole wheat chappati, brown pasta, whole wheat bread, quinoa, and oatmeal</li>
	<li>Lean protein sources such as eggs, fish, skinless chicken, turkey, lentils, and beans</li>
	<li>Dairy products such as low-fat milk, yoghurt, low-fat cheese</li>
	<li>Healthy fats such as olive oil, nuts, avocados 
	&nbsp;</li>
</ul>

While non-starchy vegetables can be eaten in unlimited quantities, lentils, beans, and chickpeas are often advised to be taken in a serving size of 3/4 cup cooked. For grains such as rice, corn, noodles, and porridge, a 1/2 cup is recommended. Whereas, for chapati or brown bread, 1 is the preferred serving size.&nbsp; 
&nbsp;

The following methods are often employed to create meal plans for diabetics: 
&nbsp;

1. Counting Carbs - For type 2 diabetics, limiting carbs ensures that their blood glucose levels remain within range. Moreover, it can help overweight individuals lose weight and contribute to better health outcomes. Whereas in type 1 diabetics, since they are on insulin therapy, the risk of hypoglycemia needs to be avoided. A registered dietician can help teach individuals to measure food portions through food labels and calculate the carbohydrate content. Moreover, people can then learn to calculate the carbs in each meal and snack, and adjust their insulin dose accordingly. 
&nbsp;

2. Glycemic Index (GI) - Glycemic index assigns carbohydrate-containing foods a number depending on how much it increases one&#39;s blood sugar. Diabetics opt for foods or meals with a low GI. 
&nbsp;

The three categories of GI values are:

<ul>
	<li>Low GI: 1 to 55</li>
	<li>Medium GI: 56 to 69</li>
	<li>High GI: 70 and higher 
	&nbsp;</li>
</ul>

Examples of low GI foods include carrots (GI=47), apples (GI=38), and peas (GI=48). White bread (GI=70) and white rice (GI=58) are considered high GI foods. Therefore, they are avoided by diabetics. However, GI values are not indicative of a food&#39;s nutritional value. For example, 1 cup of whole milk has a low GI value, but high-fat content, which isn&#39;t recommended for diabetes. 
&nbsp;

3. Diabetes Plate Method - Calculating carbs for every meal is not always feasible. Therefore, some people follow the plate method to reach their nutrition goals. The plate method ensures that one gets enough protein, vegetables, and fruits, while limiting the carb intake.&nbsp; 
&nbsp;

A 9-inch dinner plate is divided as follows:

<ul>
	<li>Half of the plate is filled with non-starchy vegetables.&nbsp;</li>
	<li>One-quarter of the plate is filled with lean protein such as eggs, tofu, turkey, lentils, or chicken.</li>
	<li>One quarter is filled with high-carb foods such as rice, pasta, potatoes, fruit, and grains.</li>
</ul>

Moreover, with the meal, people can go for water or a low-calorie drink.&nbsp; 
&nbsp;

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

<ul>
	<li>Both type 1 and type 2 diabetics should avoid or limit the following foods:</li>
	<li>packaged and processed foods</li>
	<li>refined grains such as rice, white bread, pasta</li>
	<li>fried foods</li>
	<li>sugary foods such as candies, bakery products, cakes</li>
	<li>alcoholic beverages and sugary drinks such as sodas</li>
	<li>sweetened products</li>
	<li>salty food such as chips, canned soups</li>
</ul>

&nbsp;

Serving size varies for different foods. For example, for diabetics, the recommended serving size for chicken, meat, and fish is 1 ounce. Moreover, 1/2 cup of grains such as rice and corn are recommended. However, when using cups as a measuring size, it is important to stick to a standard measuring cup.&nbsp; 
&nbsp;

Since measuring cups or spoons are not always available, there is an easier guide to estimate the serving size using fingers and hands<a href="#accordion">[4]</a>.&nbsp;

Fist = 1 cup or 1 medium fruit

The palm of hand (no fingers) = 3 ounces of lean protein such as fish, meat, or chicken

Cupped hand = 1-2 ounces of nuts or pretzels

Thumb (tip to base) = 1 ounce of meat or cheese

Thumb tip (tip to 1st joint) = 1 tablespoon (mostly for fats)

Fingertip (tip to 1st joint) = 1 teaspoon

&nbsp;

The following is a sample menu and is meant for general information. It is not a replacement for expert opinion. A dietician or diabetologist should always be consulted for a diet plan to ensure adequate disease management and calorie intake. 
&nbsp;

<h5>Breakfast:</h5>

1/2 cup high fiber cereal/porridge with low-fat milk

or

1 slice of brown bread/chapati with 2 egg white/1 boiled egg

1 cup unsweetened tea or coffee

&nbsp;

<h5>Lunch:&nbsp;</h5>

1 whole wheat chapati/brown bread/1/2 cup rice

vegetables/salad

1-ounce lean meat/lentils

1 medium fruit

1 cup green tea or unsweetened tea/coffee

&nbsp;

<h5>Dinner:&nbsp;</h5>

1 whole wheat chapati/brown bread/1/2 cup rice

vegetables/salad

1-ounce lean meat/lentils

1 medium fruit

1 cup green tea or unsweetened tea/coffee

&nbsp;

<h5>Snack options:&nbsp;</h5>

1-ounce low-fat cheese

4 whole grain crackers

1 medium fruit

1 cup of low-fat milk

4 tbsp peanut butter

1/2 cup corn

&nbsp;

<h5>Fruit Juice Intake: Is it Allowed?</h5>

There has been a lot of debate on whether fruits are better than fruit juices for diabetics. As a rule, fruits are preferred over fruit juice, as it has higher fructose (sugar) and low fiber content. And also, a greater number of calories.&nbsp; 
&nbsp;

As 2014 study assessed the intake of fruit juice and its effect on the risk of type 2 diabetes. Although sugar-sweetened fruit juice increased the risk of type 2 diabetes, 100% fruit juice did not cause the same effects<a href="#accordion">[5]</a>. However, diabetics should practice caution and consult with a nutritionist before adding fruit juices to their diet plans.&nbsp;

&nbsp;

There is no diabetes-specific diet. Instead, several methods can be employed to ensure adequate calorie intake and prevent disease progression. These include counting carbs, focusing on the glycemic index, and the plate method. When creating meal plans, it is important to take into consideration a person&#39;s individual needs and be culturally sensitive to the food practices practised in the area.&nbsp; 
&nbsp;

Lifestyle changes such as dietary habits are a major aspect of improving patients&#39; disease knowledge and disease management. Therefore, it is important to educate patients on food practices that can help them manage their disease better.&nbsp; 
&nbsp;

<ul>
	<li>Diabetes is characterized by elevated blood glucose levels that can be damaging to the body&#39;s vessels and organs. The resulting hyperglycemia can cause complications such as stroke, cardiovascular disease, recurrent infections, hypertension, and vision loss.</li>
	<li>A healthy and balanced diet can help maintain blood glucose levels within the normal range and prevent complications of diabetes.</li>
	<li>For diabetics, a healthy meal consists of lean proteins, whole grains, non-starchy vegetables, fruits, and low-fat foods. 5-6 small meals, spaced out over a day, should be consumed daily.&nbsp;</li>
	<li>An experienced dietician and diabetologist should be sought for diabetic meal plans. They may recommend carb counting, glycemic index diet, or the plate method.</li>
</ul>

&nbsp;

[1].International Diabetes Federation, 2021. With 1 in 4 adults living with diabetes, Pakistan has highest diabetes prevalence in the world. s.l.:s.n.

[2].Bukhsh, A. et al., 2020. Type 2 Diabetes Patients' Perspectives, Experiences, and Barriers Toward Diabetes-Related Self-Care: A Qualitative Study From Pakistan. Frontiers in endocrinology, Volume 11.

[3].American Diabetes Association, 2021. Facilitating Behavior Change and Well-being to Improve Health Outcomes: Standards of Medical Care in Diabetes. Diabetes Care, 44(1).

[4].Canadian Diabetes Association, 2014. Handy portion guide.

[5].Xi, B. et al., 2014. Intake of fruit juice and incidence of type 2 diabetes: a systematic review and meta-analysis. PLoS One, 9(3).

Nimrah H. Sattar

Ismail Munir

Can Gestational Diabetes Be Reversed?

The International Diabetes Federation (IDF) estimates that by 2030 an estimated 783 million adults will be living with <a href="https://www.merisehat.pk/disease/diabetes-type-1-and-2">diabetes</a>&nbsp;<a href="#accordion">[1]</a>.&nbsp;According to the latest figures, the prevalence of diabetes has steadily increased in low- and middle-income countries. With a 70% increase since 2019, Pakistan has the highest diabetes prevalence in the world<a href="#accordion">[1]</a>. Moreover, an estimated 11 million adults have Impaired Glucose Tolerance (IGT); thus, increasing their risk of <a href="https://www.merisehat.pk/disease/diabetes-type-1-and-2">type 2 diabetes</a>&nbsp;<a href="#accordion">[1]</a>. However, researchers have not only reported an increase in cases of type 2 diabetes but also gestational diabetes mellitus (GDM).&nbsp; 
&nbsp;

The true prevalence of gestational diabetes in Pakistan remains unclear due to varying risk factors and diagnostic criteria. A cross-sectional study conducted across hospitals in Karachi and Hyderabad found a prevalence of 11.9%<a href="#accordion">[2]</a>. Another study conducted at The Indus Hospital in Karachi reported a 17.7% prevalence of GDM<a href="#accordion">[3]</a>.&nbsp; 
&nbsp;

Understanding Gestational Diabetes

Gestational diabetes develops due to a combination of beta cell dysfunction and increased insulin resistance during pregnancy. The resulting hyperglycemia is detrimental to both maternal and fetal health. Complications such as neonatal hypoglycemia, stillbirth, macrosomia, shoulder dystocia, breathing difficulty, and maternal preeclampsia can occur.&nbsp; 
&nbsp;

Although maternal blood glucose levels return to normal after birth, approximately half of the women with gestational diabetes go on to develop type 2 diabetes<a href="#accordion">[4]</a>. Moreover, there&#39;s a two in three chance that Gestational Diabetes Mellitus (GDM) can return in future pregnancy<a href="#accordion">[5]</a>. However, proper antenatal and post-natal care can ensure that one&#39;s GDM stays reversed and their glucose levels remain within target.&nbsp;

&nbsp;

Gestational diabetes typically develops during the second trimester and is diagnosed between 24 to 28 weeks of pregnancy. Depending on the diagnostic criteria, doctors may conduct the following tests for diagnosing GDM: 
&nbsp;

<ul>
	<li>Initial Glucose Challenge Test - Patients drink a 50g glucose solution; after one hour, blood glucose levels are checked. Measurements &gt;140mg/dl point to a high risk of gestational diabetes. It is often followed by an oral glucose tolerance test to confirm a diagnosis of gestational diabetes. 
	&nbsp;</li>
	<li>Oral Glucose Tolerance Test (OGTT) - Patients must present in a fasting state for the test. After drinking a 100g glucose solution, samples are drawn every hour for a total of 3 hours. Diagnosis is based on blood glucose levels in fasting state, 1-hour, 2-hour, and 2-hour post glucose solution.&nbsp; 
	&nbsp;</li>
</ul>

The International Association of Diabetes and Pregnancy Study Groups (IADPSG) 2010 criteria recommends a one-step approach<a href="#reference" target="_blank">6</a>. Blood samples are drawn in a fasting state, and then 1- and 2-hours after drinking a 75g glucose solution (OGTT). While most women are screened during the second trimester, those at high risk may undergo screening at their first prenatal visit.&nbsp; 
&nbsp;

Non-modifiable risk factors of GDM include a family history of diabetes, increasing maternal age (&gt;25years), and a history of GDM. Although these cannot be controlled, several modifiable risk factors also exist for gestational diabetes. These include obesity, polycystic ovary syndrome, prediabetes, diet, and physical activity.&nbsp; 
&nbsp;

Antenatal interventions are aimed at making women aware of the risks associated with gestational diabetes and ways to control the modifiable risk factors of the disease. Moreover, they should be made aware of their blood glucose level targets. 
&nbsp;

<h5>Blood Glucose Monitoring</h5>

Using a glucose meter or sensor, pregnant women with GDM should daily test their fasting, pre-meal, 1-hour postprandial, and bedtime glucose levels. According to the American Diabetes Association (ADA), pregnant women with gestational diabetes should maintain their blood glucose levels within the following range<a href="#accordion">[7].</a>

<ul>
	<li>Fasting plasma glucose levels: less than 95mg/dl</li>
	<li>1-hour postprandial glucose levels: less than 140mg/dl</li>
	<li>2-hour postprandial glucose levels: less than 120mg/dl 
	&nbsp;</li>
</ul>

<h5>Dietary Changes</h5>

A certified dietician can help ensure that the mother reaches her caloric requirements and achieves a healthy weight gain during pregnancy. Women are mostly advised to eat 3 small-sized meals and three to four healthy snacks during the day. Moreover, a bedtime snack is recommended to help keep fasting blood glucose levels within range.&nbsp; 
&nbsp;

The recommended nutrition plan for women with GDM should contain a minimum of 175 g of carbohydrate, a minimum of 71 g of protein, and 28 g of fiber. Sugar and saturated fats are mostly limited.&nbsp; 
&nbsp;

<h5>Physical Activity</h5>

Regular exercise can help keep blood glucose levels within normal and combat insulin resistance. Recommended physical activity for pregnant women includes aerobic exercises like walking and swimming. 30 minutes of exercise for 3-5 days a week is often considered adequate. However, one should consult their doctor before starting any form of exercise during pregnancy.

&nbsp;

<h5>Insulin</h5>

If dietary changes and physical activity are unable to maintain blood glucose levels, doctors may prescribe insulin injections to pregnant women. Insulin is the first choice in gestational diabetes due to its safety profile and inability to cross the placenta. Metformin and sulfonylureas are contraindicated due to adverse outcomes in the fetus. However, with daily insulin injections, it is important that women are made aware of the risks of hypoglycemia.&nbsp;

&nbsp;

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Since blood glucose levels and insulin resistance decrease drastically after birth, it is important to re-evaluate a woman&#39;s insulin requirement. Most women do not require further treatment with insulin. However, blood glucose levels are checked the day after birth.&nbsp; 
&nbsp;

The American Diabetes Association recommends the following for postpartum care of gestational diabetes<a href="#accordion">[7]</a>.

<ul>
	<li>Using the 75g oral glucose tolerance test, screen women at 4-12 weeks postpartum</li>
	<li>Lifelong screening for type 2 diabetes or prediabetes every 1 to 3 years</li>
	<li>If women are found to have prediabetes, they should seek an experienced diabetologist that can advise lifestyle interventions and any diabetes medicines if needed.</li>
	<li>Psychosocial assessment of women should also be included in postpartum care 
	&nbsp;</li>
</ul>

According to research, diets consisting of &#39;high refined grains, fats, oils and fruit juice&#39;, &#39;high nuts, seeds, fat and soybean; low milk and cheese&#39;, and &#39;high added sugar and organ meats; low fruits, vegetables and seafood&#39; is associated with an increased risk of gestational diabetes<a href="#accordion">[8]</a>. Therefore, women with GDM are advised to continue with a healthy diet plan following birth. This will reduce their risk of developing gestational diabetes in future pregnancies. 
&nbsp;

Moreover, women with a history of GDM have a 10-fold higher risk of developing type 2 diabetes mellitus than non-GDM women<a href="#accordion">[9]</a>. Lifestyle interventions such as weight loss, healthy diet, daily exercise and/or metformin use can help reduce the progression of the disease. These modifications can further reduce the risk of cardiovascular complications in women with a history of GDM. 
&nbsp;

&nbsp;

The lack of awareness among the general population combined with limited healthcare access is a barrier to the prevention and management of gestational diabetes in low and middle income countries. Moreover, there is no universal consensus on GDM screening. However, multiple diagnostic criteria are available for diagnosing gestational diabetes. Therefore, there is a need for not only general awareness programs but also effective screening tests that can diagnose the condition early on. Preconception diabetes screening can help prevent GDM-related complications and congenital abnormalities. 
&nbsp;

Gestational diabetes can be quite a distressing state for a mother. It is important that family members are involved in providing emotional support to the mother. Psychological counselling might also be beneficial. Moreover, a healthcare professional should review contraceptive options as part of postpartum care as unplanned pregnancies can further increase the risk of complications.&nbsp; 
&nbsp;

<ul>
	<li>Gestational Diabetes Mellitus (GDM) is the most common metabolic disorder of pregnancy and affects both maternal and neonatal health. Common complications include neonatal hypoglycemia, macrosomia, obstructed labor, stillbirth, preterm delivery, increased risk of shoulder dystocia, maternal preeclampsia, and increased risk of type 2 diabetes in both mother and child.&nbsp;</li>
	<li>In women with GDM, blood glucose levels return to normal shortly after birth. However, 50% of women are at risk of developing type 2 diabetes in the future, and 2 in 3 women have a risk of developing GDM in a future pregnancy.</li>
	<li>A healthy and balanced diet, regular physical activity, blood glucose monitoring, and the use of insulin can help maintain blood glucose levels within the normal range in pregnant women with GDM. The American Diabetes Association (ADA) recommends fasting blood glucose levels &lt;95mg/dl, 1-hour postprandial levels &lt;140mg/dl, and 2-hour postprandial levels &lt;120mg/dl during pregnancy.</li>
	<li>4-12 weeks postpartum, women with GDM should undergo testing with 75g-OGTT. Moreover, they should be tested every 1-3 years for risk of type 2 diabetes.&nbsp; 
	&nbsp;</li>
</ul>

[2].Riaz, M. et al., 2019. Frequency of gestational diabetes mellitus using DIPSI criteria, a study from Pakistan. Clinical Epidemiology and Global Health, 7(2), pp. 218-221

[3].Wali, A. S. et al., 2020. High proportion of overt diabetes mellitus in pregnancy and missed opportunity for early detection of diabetes at a tertiary care centre in Pakistan. Pakistan journal of medical sciences, 36(1), pp. 38-43.

[4].CDC, 2021. Gestational Diabetes. [Online]

[5].American Diabetes Association, n.d. Gestational Diabetes - Treatment & Perspective.

[6].Rani, P. R. & Begum, J., 2016. Screening and Diagnosis of Gestational Diabetes Mellitus, Where Do We Stand. Journal of Clinical and Diagnostic Research, 10(4).

[7].American Diabetes Association, 2021. Management of Diabetes in Pregnancy. In: Standards of Medical Care in Diabetes. s.l.:s.n.

[8].Shin, D., Lee, K. W. & Song, W. O., 2015. Dietary Patterns during Pregnancy Are Associated with Risk of Gestational Diabetes Mellitus. Nutrients, 7(11).

[9].Vounzoulaki, E. et al., 2020. Progression to type 2 diabetes in women with a known history of gestational diabetes: systematic review and meta-analysis. BMJ, Volume 13

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>

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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 Truth Behind Vaping

A quick google search will tell you about the abundance of vaping lounges and cafes all across the country. There are tons of resources from where you can buy vaping salts, oils, cartridges etc. An e-cigarette here, a juul pod there can be easily located at most social gatherings. This makes one wonder what this new craze is about. Is it just a novel trend or is there more behind this phenomenon? 
&nbsp;

Truth Behind Vaping

The process of consuming a regular cigarette is called smoking since you&rsquo;re inhaling smoke. In that vein, the term vaping is based on the inhalation of vapor. Where does this vapor come from?&nbsp;

The answer lies in the intricate mechanics of an e-cigarette. It has a tank which you fill with a liquid solution (e-liquid/vape-oil/vape juice, etc.) and a rechargeable battery that powers the atomizer. The atomizer heats the liquid and turns it into vapor. This vapor delivers nicotine (and so much more!) into your system.&nbsp;

In most countries, especially the third world, the manufacture of e-cigarettes is not regulated. This means almost any substance can be added to the vape oil. Nicotine and humectants such as propylene glycol and glycerin are usually the main components. Scents, flavours, psychoactive substances, such as THC, and sometimes even trace amounts of alcohol may be present.&nbsp; 
&nbsp;

We all know smoking is a vice. The widespread scorn for smoking is rightfully backed by a ton of peer-reviewed medical literature. But there was a time when it was actually cool to have a cigarette dangling from your lips. The downfall of smoking came once several major medical reports found a strong association of smoking with <a href="https://merisehat.pk/disease/lung-cancer-67" target="_blank">lung cancer</a>.&nbsp;

Ever since then, people who want to quit smoking have been looking for alternate ways to satiate their nicotine cravings. Nicotine patches, gums or medicines (Bupropion, Veranicline, Wellbutrin) are commonly used for this purpose. One of the most exciting prospects on this front was the introduction of e-cigarettes back in 2002. Slowly gaining popularity, we saw a sudden surge in e-cigarette users between 2011 and 2021 when number of users went from a mere seven million to a whopping 68 million. Most of these users were women and young adults.&nbsp;

Several studies have demonstrated that vaping can not only be helpful for kicking the smoking habit, but also people who used this method to quit also showed fewer withdrawal symptoms. 
&nbsp;

There is widespread consensus in the medical community that vaping still fares better than smoking when it comes to its side-effects profile. This is mostly because of it being a newer phenomenon. We haven&rsquo;t been able to collect enough data to fairly make this judgment.&nbsp;

What we do know so far already makes it sound like something you should either stay far away from or at least employ some discretion with. In 2019, many American officials were already calling it a national health crisis when several teens were rushed to the hospital for life-threatening conditions linked to vaping.&nbsp;

The market leader for e-cigarettes, Juul, was banned by the FDA when they failed to back up their claims that their products lead to smoking cessation. They were also charged with encouraging teenagers, and some of their vape pods were found to have a whole pack worth of nicotine in them.&nbsp;

Now, some of the major side-effects of vaping are:&nbsp; 
&nbsp;

Acute Lung Injury: With the rise of its popularity, vaping has managed to increase hospital admission due to a disease called EVALI (e-cigarette or vaping-product use associated lung injury). These patients usually present with pneumonia and leave doctors baffled at the lack of association with the usual causes of pneumonia.&nbsp;

Symptoms like fever, chills, cough, where some blood might also come up, are usually noted. A little digging usually leads to a history of vaping. Upon further investigations, the damage was linked to a thickening substance used in THC vaping products called Vitamin C acetate. Our lung cells are not designed to process this thick oily substance, so an inflammatory reaction is the next best thing they can do.&nbsp;

This is the current working hypothesis we have. Researchers are still looking into more reasons for why this might be happening. Outbreaks of EVALI have mostly been limited to the North American region. Isolated cases in countries like Canada, Japan, UK and Mexico failed to establish a correlation between disease presentation and vaping while some also predated the outbreak.&nbsp; 
&nbsp;

Nicotine Addictions: Increased blood pressure and heart rate, spikes in adrenaline, narrowing of blood vessels are all effects of nicotine that add to the likelihood of a heart attack. However, not all e-cigarettes contain nicotine. 
&nbsp;

Harmful Chemicals: Diacetyl is a compound used to formulate flavors for vape oils. It has been linked to popcorn lung (bronchiolitis obliterans) in factory workers. Now imagine putting that directly into your lungs! Heavy metals such as nickel, tin, lead and ultra-fine particles also cause irritation.&nbsp; 
&nbsp;

Detrimental For Brain Development: Nicotine is not just addictive, but hinders normal brain development. The part of our brain known for processing learning, memory, and attention and impulse control suffers as a result. This eventually leads to a long-term sequela of disordered cognition. 
&nbsp;

It&rsquo;s Not Just The Lungs: Owing to how the human body is designed and functions, inhaling anything means delivering it to each and every cell and organ. It causes nausea, vomiting, diarrhea and stomach aches. Sore throats, bad breath, ulcers, dry mouth, bleeding gums are also common. 
&nbsp;

Traditional cigarettes have cadmium, arsenic and hydrogen cyanide with the potential to kill half the people who smoke them. E-cigarettes have roughly the same number of toxic substances. Research has shown that 90% of smokers couldn&rsquo;t quit smoking by replacing it with vaping, and a meta-analysis published in The Lancet established that adults who vape were 28% less likely to stop.&nbsp; 
 
Although branded as an alternative to cigarette smoking, most people, especially teens, are stumbling upon vaping at the start of their smoking journey. Much of the marketing around vaping is similar to what tobacco companies were telling the general public back in the day.&nbsp; 
 
The crackdown by American authorities on vaping and related products also means that promotional efforts have been doubled in developing nations such as Asia and Africa. If you are an adult trying to quit smoking,&nbsp;then this might be a good option for you but there are far healthier ones as well. Be vigilant about THC vaping products, buy from legitimate resources, avoid exposing yourself to products there&rsquo;s not much evidence for or against and in the best-case&nbsp;scenario just don&rsquo;t do it.

How Do I Boost My Iron Levels?

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

Understanding Ways To Treat Iron Deficiency Anemia

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

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

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

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

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

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

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

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

Help! I Think I’M Having An Angina Attack

Angina, or chest pain, is not a disease but rather a sign of heart disease. There are different types of angina: stable, unstable, microvascular, and variant. 
&nbsp;

Whether we talk about the first wheel from 4000 B.C or the Roomba of the 21st century, all human inventions are focused on making our lives easier. As inventors, we tend to create things that can help us do the same work more efficiently, and with less effort. Even something as simple as getting up to switch off the lights can now be done with a single tap on the phone, all from the comfort of your bed.&nbsp; 
&nbsp;

While the evolution of technology has significantly helped the field of transportation, medicine, communication, and business, it has also led to some &#39;bad&#39; behaviours in society. Over the years, there has been a marked increase in sedentary behavior among children, teens, and adults. The reduction in physical activity, coupled with poor lifestyle choices, has led to an obesity epidemic worldwide, even in low- and middle-income countries<a href="#accordion">[1]</a>. Obesity not only increases the risk of diabetes and hypertension but also cardiovascular diseases (CVDs) which are the leading cause of death globally. 
&nbsp;

In 2019, approximately 17.9 million people died due to CVDs; 85% of these deaths resulted from stroke and heart attack<a href="#accordion">[2]</a>. The Global Burden of Disease&nbsp; study in 2019 predicts that we will experience a further increase in the prevalence of CVDs because of the increasing population and rising obesity<a href="#accordion">[2]</a>. With this rise, it will be no surprise to see more and more people complaining of <a href="https://www.merisehat.pk/disease/angina">angina</a>, one of the most common clinical symptoms of coronary artery disease (CAD). As per a Lancet study, in 2010, more than 100 million people worldwide suffered from angina<a href="#accordion">[3]</a>.

&nbsp;

Angina, or chest pain, is not a disease but rather a sign of heart disease. There are different types of angina: stable, unstable, microvascular, and variant. Unstable angina is a medical emergency as it increases the risk of a heart attack. 
&nbsp;

Atherosclerotic changes in the coronary arteries result in hardening and narrowing of the vessels. The reduced blood supply is unable to meet the increased oxygen demand of the heart muscles. As a result, the cardiac muscles face an oxygen shortage and myocardial ischemia occurs. Physical exertion, smoking, stress, and exposure to cold can trigger angina by causing vasoconstriction and reducing blood supply to the muscles.&nbsp; 
&nbsp;

The chest pain in angina is often described as pressure, discomfort, heaviness, or tightness in the chest. This discomfort can also travel to the jaw, neck, shoulders, arms, and back. Moreover, the chest pain typically lasts 1-5 minutes and is relieved by rest or nitroglycerin pills. Other than chest pain, people with angina may also complain of: 
&nbsp;

<ul>
	<li>shortness of breath</li>
	<li>anxiety</li>
	<li>sudden and extreme tiredness</li>
	<li>nausea and vomiting</li>
	<li>light-headedness or fainting</li>
	<li>sweating</li>
	<li>cold, clammy skin</li>
</ul>

&nbsp;

Understanding first aid measures for an angina attack

If you see someone having angina, follow the following steps: 
&nbsp;

<h5>1.Help the patient rest</h5>

Ask the person to stop what they are doing and make them sit in a comfortable position. A half-sitting position with the back and head supported is mostly preferred. Use a cushion to support the head. If there are no chairs or cushions available, the person can sit on the floor and lean their head against a wall. Or you can kneel behind them and support their head with your hands or arms.&nbsp;

&nbsp;

<h5>2. Give medication</h5>

If the patient has their angina medication like a sublingual nitroglycerin pill or spray, then ask them to take it as instructed by their doctor. Help the person take the medication if they are unable to do so themselves. These medications relax and widen the blood vessels. Thus, improving blood flow to the heart and providing pain relief.&nbsp; 
&nbsp;

Another dose can be taken if the pain lasts longer than 5 minutes. Assess the patient for a further 5 minutes and if the second dose also fails to relieve their pain, then take them to the hospital immediately. Moreover, people experiencing angina for the first time might not have any medications and should immediately be taken to the hospital.&nbsp;

&nbsp;

<h5>3. Calm the patient down</h5>

Stress and anxiety can worsen the pain and lead to complications. Therefore, it is important to keep the patient calm. Furthermore, open shirt buttons and loosen any tight clothing to help the person breathe better. Ask the person to take slow, deep breaths through the nose and exhale slowly through the mouth.&nbsp;

&nbsp;

<h5>4. Assess the patient</h5>

If the pain is relieved within 15 minutes of resting or taking medication, the person should be able to return to what they were doing, provided it&rsquo;s not strenuous.&nbsp;

It is important to assess the patient&#39;s breathing and circulation. In case of sudden collapse, immediately start CPR and call for an ambulance.&nbsp;

&nbsp;

<h5>5. Call the ambulance</h5>

If the pain returns, worsens or lasts for more than 15 minutes despite rest and medication, then you should call an ambulance.&nbsp; 
&nbsp;

Following are the emergency/ambulance number for the various provinces in Pakistan: 
&nbsp;

<ul>
	<li>Sindh - 115 (Edhi ambulance), 1020 (Chhipa), +92 (21) 1021 (Aman Foundation)</li>
	<li>Punjab - 115 (Ambulance)&nbsp;</li>
	<li>Khyber Pakhtunkhwa (KPK) - 091-2590846 (Emergency ambulance), 091-2214575 (Edhi ambulance), 091-2210836 (Red Crescent ambulance)</li>
	<li>Baluchistan&nbsp;- 1122 (Medical Emergency Response Centers) 
	&nbsp;</li>
</ul>

<ul>
	<li>Never leave a person having chest pain alone.&nbsp;</li>
	<li>Avoid giving any food, fluids, cigarette, coffee, or tea.</li>
	<li>Do not make the person walk or do any physical activity.</li>
	<li>Do not delay in calling for medical help.</li>
	<li>Do not wait for the symptoms to go away.</li>
	<li>Never transport a patient with chest pain in a car as it can cause additional exertion to the heart and worsen their condition.&nbsp;</li>
</ul>

&nbsp;

<h4>"All that chest pain can increase blood pressure. Check yours today with our <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan</a>!" </h4>

Angina is not a heart attack, but unstable angina can increase one&#39;s risk of a heart attack. Therefore, if someone is having angina, it is important to look out for the following warning signs: 
&nbsp;

<ul>
	<li>A heaviness, discomfort, or squeezing pressure in the chest, or below the sternum (breastbone)</li>
	<li>The pain may radiate to the jaw, neck, arm, or back</li>
	<li>Sweating</li>
	<li>Nausea or vomiting</li>
	<li>Dizziness</li>
	<li>Shortness of breath</li>
	<li>Weakness</li>
	<li>A rapid or irregular heartbeat</li>
	<li>Chest pain typically lasts longer than 5 minutes 
	&nbsp;</li>
</ul>

Unlike angina, symptoms of a heart attack are not relieved by rest or medications and can last for 30 minutes or longer. If a heart attack is suspected, take the person to the hospital immediately. Moreover, the person can be given 250mg of aspirin to chew while they wait for the ambulance. Before administering aspirin, make sure the person is not allergic to the medicine or suffers from any bleeding disorder. 
&nbsp;

In women, angina often presents with non-specific symptoms such as abdominal pain, stabbing chest pain instead of pressure, and discomfort in the teeth, jaw, and back. Moreover, chest pain, in both genders, can result from a variety of conditions. These include gastroesophageal reflux disease (GERD), indigestion, stomach ulcers, pneumonia, emotional stress, pulmonary embolism, and several more. However, it is not easy to determine the exact cause. Therefore, it is always best to contact an emergency healthcare service if you have unexplained chest pain. 
&nbsp;

Although angina is not a life-threatening condition, it can increase the risk of myocardial infarction (MI). Therefore, it is important to practice healthy lifestyle modifications, stay compliant with medications, and avoid risk factors associated with angina. Maintaining a healthy weight, quitting smoking, keeping blood glucose levels within range, exercising regularly, and eating a healthy diet can prevent angina and complications.&nbsp; 
&nbsp;

<ul>
	<li>Angina is a sign of heart disease and typically results from atherosclerotic changes in the coronary arteries. The chest pain can radiate to the jaw, neck, shoulders, arm, and back. It is often described as a heaviness, tightness, pressure, discomfort, or squeezing in the chest.&nbsp;</li>
	<li>If someone is having angina, you can help them by placing them in a comfortable position and calming them down. A semi-seated position is preferred. Moreover, patients can be administered medications such as sublingual nitroglycerin pills or sprays.&nbsp;</li>
	<li>If the chest pain is not relieved from rest or medications, recurs, worsens, or lasts longer than 15 minutes, it is important to seek emergency medical care.</li>
	<li>Unstable angina can increase one&#39;s risk of a heart attack. Therefore, always look out for warning signs in someone suffering from angina. These include sweating, nausea, vomiting, shortness of breath, rapid or irregular heartbeat, light-headedness, or pain in the jaw, neck, arm, shoulder, or back.</li>
	<li>These emergency/ambulance number for the various provinces in Pakistan:</li>
</ul>

1.&nbsp;Sindh - 115 (Edhi ambulance), 1020 (Chhipa), +92 (21) 1021 (Aman Foundation)

2.&nbsp;Punjab - 115 (Ambulance)&nbsp;

3.&nbsp;Khyber Pakhtunkhwa (KPK) - 091-2590846 (Emergency ambulance), 091-2214575 (Edhi ambulance), 091-2210836 (Red Crescent ambulance)

4.&nbsp;Baluchistan - 1122 (Medical Emergency Response Centers)

&nbsp;

[1].Roth, G. A. et al., 2020. Global Burden of Cardiovascular Diseases and Risk Factors, 1990–2019: Update From the GBD 2019 Study. Journal of the American College of Cardiology, 76(25), pp. 2982-3021.

[2].World Health Organization, 2021. Cardiovascular diseases.

[3].Vos, T. et al., 2012. Years lived with disability (YLDs) for 1160 sequelae of 289 diseases and injuries 1990–2010: a systematic analysis for the Global Burden of Disease Study 2010. The Lancet, 380(9859).

Humza Khizer

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

Can AI Predict Diabetes?

In 2021, approximately 400,000 deaths in Pakistan occurred due to diabetes<a href="#accordion">[1]</a>. The chronic disease results from a lack of insulin in the body or the cells&#39; inability to use the available insulin. This leads to elevated blood glucose levels which can present as increased thirst, frequent urination, increased appetite, fatigue, recurrent infections, and unexplained weight loss.&nbsp; 
&nbsp;

With 33 million adults suffering from diabetes, Pakistan has the highest diabetes prevalence in the world<a href="#accordion">[1]</a>.&nbsp;However, more than 26.9% of adults are undiagnosed<a href="#accordion">[1]</a>. Thus, putting them at risk of complications such as neuropathy, nephropathy, <a href="https://www.merisehat.pk/disease/hypertension-57">hypertension</a>, vision problem, and cardiovascular diseases. Moreover, the delay in treatment reduces a person&#39;s overall quality of life. This delay in diagnosis and treatment is often blamed on a lack of awareness among the general population. Additionally, many people have limited financial resources and access to adequate healthcare facilities.&nbsp;

According to the International Diabetes Federation, 3 in 4 adults with diabetes live in low- and middle-income countries<a href="#accordion">[2]</a>. Such countries already face multiple healthcare challenges which can make managing chronic conditions such as diabetes more difficult. Therefore, there is a need for improving diabetes care.&nbsp;

&nbsp;

Artificial intelligence is defined as &#39;a branch of computer science that aims to create systems or methods that analyze information and allow the handling of complexity in a wide range of applications<a href="#accordion">[3]</a>.&nbsp;It basically means making a computer perform tasks normally done by humans. Thus, systems or algorithms are equipped with humanistic characteristics of reasoning, analyzing, learning, and generalizing.&nbsp;

&nbsp;

Understanding how to predict diabetes using AI

In recent years, researchers have turned their attention to artificial intelligence (AI) for diabetes management. These newly developed AI-based tools are rapidly becoming an integral part of healthcare due to their portability, low cost, and high efficiency. Using principles of machine learning, researchers have built algorithms that can help predict the risk of developing diabetes and its complications. 
&nbsp;

Several AI-based medical devices are currently in use across the United States, Europe, and Japan. However, most of them are concerned with radiological and diagnostic imaging.&nbsp;&nbsp; 
&nbsp;

Artificial Intelligence can improve and influence three main aspects of diabetes care<a href="#accordion">[3]</a>. 
&nbsp;

<ul>
	<li>Patients with diabetes</li>
	<li>Healthcare professionals</li>
	<li>Healthcare systems 
	&nbsp;</li>
</ul>

Currently, AI technologies focus on blood glucose monitoring, diabetes prediction, lifestyle guidance, monitoring of complications, and diabetes self-management.&nbsp; 
&nbsp;

Chinese researchers developed a risk assessment model for screening post-meal hyperglycemia<a href="#accordion">[4]</a>. The AI-based predictive model used several risk factors, such as age, height, family history, fasting blood glucose, and cholesterol levels to identify those at risk of postprandial hyperglycemia. Thus, replacing the need for an oral glucose tolerance test.&nbsp; 
&nbsp;

Another group of researchers used machine learning algorithms and electronic medical record (EMR) data of patients to predict their risk of developing type 2 diabetes later<a href="#accordion">[5]</a>. Thus, proving that artificial intelligence is feasible for diabetes prediction.&nbsp;

&nbsp;

<h4>"Head on over to our<a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank"> sehat scan</a> and check your heart rate variability today!" </h4>

In 2018, the U.S Food and Drugs Administration (FDA) approved IDx-DR, an AI-based device for the early detection of diabetic retinopathy. The algorithm analyzes digital retinal images to diagnose people with retinopathy, without the need for an ophthalmologist. However, primary health physicians can refer patients to ophthalmologists for an assessment of the images or ask for a re-evaluation with the device 12 months later. A clinical trial for the AI system reported 92% accuracy levels and 93% specificity levels for the device<a href="#accordion">[6]</a>. 
&nbsp;

AI-based devices have also been developed for image-based screening of diabetic foot ulcers. These tools provide a cost-effective alternative for the detection of diabetic complications. 
&nbsp;

In diabetics, an adequate diet and daily physical activity are essential for maintaining blood glucose levels within the normal range. However, keeping track of one&#39;s dietary habits is not easy. Nor is it feasible to adjust insulin dose for every meal. Artificial intelligence algorithms can combine multiple parameters, such as physical activity, blood glucose measurements, and dietary habits to predict postprandial glucose levels and their metabolic effects. Moreover, based on these parameters they can then adjust one&#39;s insulin dose.&nbsp; 
&nbsp;

Self-management is an integral component of diabetes treatment. However, many patients are unaware of diabetes self-care, and are non-compliant with prescribed treatments and recommended lifestyle changes. Digital platforms, therefore, help increase awareness and help patients become accountable for diabetes care. 
&nbsp;

During a 12-week interventional study, researchers evaluated the use of FareWell, a digital therapeutic, for the management of diabetes. The digital intervention provided health coaching to patients every 2 weeks, aiding healthier lifestyle decisions. At the end of the study, participants reported a significant reduction in HbA1c levels and diabetic medication use. Approximately 92% of the users reported greater confidence in the management of their diabetes<a href="#accordion">[7]</a>.

Moreover, many mobile apps are now available for diabetes management. They can help set reminders for medications, track blood glucose levels, set goals, and provide insights into the patient&#39;s disease progression.&nbsp; 
&nbsp;

In 2021, diabetes was responsible for an estimated USD 966 billion in global health expenditure<a href="#accordion">[1]</a>. The increasing disease burden of diabetes poses further risks for countries facing poverty, lack of resources, high healthcare costs, and lack of healthcare experts. Therefore, prevention and management of diabetes are important for decreasing the disease burden. 
&nbsp;

Type 2 diabetes has a slow disease progression and can take years to show symptoms. Early detection of the disease can decrease healthcare costs by preventing the development of complications. Artificial intelligence allows remote monitoring of the patient&#39;s disease, providing a low-cost and time-effective alternative for diabetes management. Moreover, 50-70% of routine follow-up clinical consults can be replaced with virtual management using artificial intelligence<a href="#accordion">[8]</a>. 
&nbsp;

There are several limitations to the application of artificial intelligence in diabetes, such as data security, low user-friendliness of the apps, technical factors, and lack of access. Nevertheless, these limitations are currently being worked on to ensure that AI helps empower patients to effectively manage their diabetes. 
&nbsp;

<ul>
	<li>Diabetes Mellitus results from either a lack of insulin or the body&#39;s inability to use the available insulin. It can result in complications such as cardiovascular disease, chronic kidney disease, hypertension, vision problems, and skin infections leading to feet/leg amputation.</li>
	<li>Diabetes prevalence has significantly increased in low- and middle-income countries, increasing the disease burden in places already struggling with healthcare management.&nbsp;</li>
	<li>Artificial intelligence can help manage diabetes by helping monitor glucose levels, predicting diabetes, lifestyle guidance, and detecting complications of diabetes.&nbsp;</li>
	<li>Remote monitoring of a patient&#39;s disease progression can reduce the burden on healthcare professionals and provide a low-cost and time-efficient alternative to routine clinical consultations.&nbsp;</li>
</ul>

&nbsp;

[2].IDF Diabetes Atlas, n.d. Diabetes around the world in 2021.

[3].Ellahham, S., 2020. Artificial Intelligence: The Future for Diabetes Care. The American Journal of Medicine, 133(8), pp. 895-900.

[4].Fu, Q. et al., 2014. A Chinese risk score model for identifying postprandial hyperglycemia without oral glucose tolerance test. Diabetes/metabolism research and reviews, 30(4), pp. 284-90.

[5].Mani, S. et al., 2012. Type 2 Diabetes Risk Forecasting from EMR Data using Machine Learning. AMIA Annu Symp Proc., pp. 606-615.

[6].Abràmoff, M. D. et al., 2018. Pivotal trial of an autonomous AI-based diagnostic system for detection of diabetic retinopathy in primary care offices. npj Digital Med.

[7].Berman, M. A. et al., 2018. Change in Glycemic Control With Use of a Digital Therapeutic in Adults With Type 2 Diabetes: Cohort Study. JMIR diabetes, 3(1).

[8].Fagherazzi , G. & Ravaud, P., 2019. Digital diabetes: Perspectives for diabetes prevention, management and research. Diabetes & metabolism, 45(4).

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."

Recently, researchers have discovered the role of the human immunodeficiency virus (HIV) in increasing the risk of diabetes. Moreover, the incidence of diabetes has also significantly increased among <a href="https://merisehat.pk/disease/hiv-61">HIV patients</a>, raising their risk of mortality and morbidity from metabolic disease. 
&nbsp;

Several studies have reported an increased incidence of diabetes in HIV patients. In 2021, French researchers conducted a real-life setting study to identify risk factors of diabetes in people living with <a href="https://merisehat.pk/disease/hiv-61">HIV</a>. The study reported a diabetes prevalence of 9-10% among the infected individuals<a href="http://@accordion">[4]</a>. According to the study, people with HIV developed diabetes at a much younger age.&nbsp;

&nbsp;

Another study, conducted in the United States, found a 3.8% higher prevalence of diabetes among HIV-infected individuals<a href="#accordion">[5]</a>&nbsp;Moreover, similar to the French study, researchers reported diabetes among a younger HIV-infected population, in the absence of obesity.&nbsp;

&nbsp;

Researchers hypothesize that due to the effectiveness of ARTs, people with HIV are now living longer. Thus, increasing their risk of developing chronic diseases such as diabetes. The use of protease inhibitors (PIs) is specifically associated with a five-fold higher rate of hyperglycemia[<a href="#accordion">6]</a>. It causes beta cell dysfunction and decreased insulin sensitivity, both of which contribute to increased incidence of diabetes. Other HIV medications can affect glucose metabolism, leading to insulin resistance. Moreover, inflammation in people living with HIV is considered key to the development of <a href="https://merisehat.pk/disease/diabetes-type-1-and-2">diabetes</a>. This may occur from T-cell depletion and co-infection with viruses such as hepatitis C.&nbsp;

&nbsp;

The prevalence of diabetes has drastically risen over the years. In 2021, there was a 16% rise in cases from 2019<a href="#accordion">[1]</a>. As per the IDF Diabetes Atlas, Pakistan currently has the highest national prevalence of diabetes in the world. Several factors are responsible for the surge in cases. These include urbanization, increasing levels of obesity, a sedentary lifestyle, and an ageing population.&nbsp;

&nbsp;

According to the World Health Organization (WHO), an estimated 37 million people suffered from HIV at the end of 2020<a href="http://@accordion">[2]</a>. The virus destroys the body&#39;s immune cells, making the person prone to infections and cancers. Moreover, in the advanced stage, HIV can cause acquired immunodeficiency syndrome (AIDS). This is characterized by the development of infections, various cancers, and severe complications. As of June 2019, more than 24,000 people (14&middot;7%) are registered with the National AIDS Control Program (NACP) in Pakistan<a href="http://@accordion">[3]</a>. This is an increase of more than 4,500 from 2013. 
&nbsp;

Although there is no cure for the virus, the development of effective antiretroviral therapies (ARTs) has resulted in a longer life expectancy among individuals.&nbsp;

&nbsp;

According to the Infectious Diseases Society of America people living with HIV should undergo the following tests at baseline and at 1 to 3 months after starting ART: 
&nbsp;

<ul>
	<li>Fasting Plasma Glucose and/or</li>
	<li>Hemoglobin A1c 
	&nbsp;</li>
</ul>

HbA1c levels of 5.8% or more are considered diagnostic of diabetes in people living with HIV. Moreover, the test should be repeated every 6 months; the goal is to keep the level below 7% for HIV-infected individuals suffering from diabetes.&nbsp;

&nbsp;

Similar to the general population, HIV-infected individuals can follow the following steps to reduce their risk of diabetes: 
&nbsp;

<ul>
	<li>Lifestyle changes such as regular exercise and a balanced diet</li>
	<li>Limiting intake of processed foods, refined sugars, salt, and fat</li>
	<li>Maintain a healthy weight</li>
	<li>Regular blood glucose monitoring, especially prior to and after starting HIV medications</li>
	<li>Quit smoking 
	&nbsp;</li>
</ul>

The appropriate management plan will depend on the individual&#39;s disease status, age, weight, risk of complications, and other factors. Moreover, not all diabetic medications can be given to HIV patients as they can react to ARTs. Therefore, all medications should first be discussed with one&#39;s healthcare provider.&nbsp;

&nbsp;

The significantly high prevalence of diabetes in HIV-infected individuals warrants the need for better screening programs. It is important to modify diabetes screening guidelines with HIV infection as a risk factor for the development of diabetes. Moreover, HIV treatment strategies should focus on reducing the risk of diabetes in these individuals.&nbsp;

<ul><li>The human immunodeficiency virus (HIV) targets the immune system, weakening the body's defenses against certain infections and cancers. An advanced stage is characterized by the development of acquired immunodeficiency syndrome (AIDS).</li><li>Multiple studies have reported an increased incidence of diabetes among people infected with HIV.&nbsp;</li><li>The increased life expectancy due to effective antiretroviral therapies has increased the risk of diabetes in people with HIV.&nbsp;</li><li>Factors such as abdominal obesity, age, hepatitis C co-infection, duration of HIV, longer exposure to ART therapy, and lipodystrophy increase the risk of diabetes in HIV-infected individuals.</li></ul>

[1] International Diabetes Federation, 2021. With 1 in 4 adults living with diabetes, Pakistan has highest diabetes prevalence in the world. s.l.:s.n.

[2] World Health Organization, 2021. HIV/AIDS. [Online]

[3] Ahmed, A., Hashmi, F. K. & Khan, G. M., 2019. HIV outbreaks in Pakistan. The Lancet, 6(7).

[4] Kousignian, I. et al., 2021. Diagnosis, risk factors and management of diabetes mellitus in HIV-infected persons in France: A real-life setting study. PLOS One.

[5] Hernandez-Romieu, A. C. et al., 2017. Is diabetes prevalence higher among HIV-infected individuals compared with the general population? Evidence from MMP and NHANES 2009–2010. BMJ Open Diabetes Research and Care, 5(1).