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Is Keto Diet Safe For People With Diabetes?

Introduction

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

Understanding The Advantages Of Keto Diet In Diabetes

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

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

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

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

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

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

Conclusion

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

Key Points

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

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

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

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

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

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

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Three Healthy Dips You Can Make At Home

Overview

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

Three Healthy Dips

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

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

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

Atiya Abbas

Does ‘Detoxing’ Actually Help Your Liver?

There, I just said it.&nbsp;

Detox diets are a major contemporary trend. They typically combine intermittent fasting, consumption of highly nutritious foods and hydration to give the liver a &ldquo;break&rdquo; from its duties. These duties basically entail eradicating toxins from our bodies.&nbsp;

In other words, detox diets are targeted interventions to our usual nourishment. While the practice of fasting intermittently along with increasing our intake of liquids and nutritious food can have multiple benefits, the science around detox diets is weak.&nbsp;

Detox diets are based on the common belief that over the past century, there&rsquo;s been a huge surge in our consumption of processed foods. As a result, our liver has gone into overdrive. And, therefore, we must provide it with some sort of relief in order to maintain its optimal functioning and prevent liver failure.&nbsp;

However, if we look at what people around the world eat and compare it to the prevalence of liver disease, we see a sharp contrast. For instance, the Italian diet has consisted of high-fat dairy products and processed carbohydrates for centuries, but Italy ranks at number 171 globally in terms of liver disease. And then there&rsquo;s Egypt which has the highest rates of liver failure despite the light Mediterranean diet they consume. 
&nbsp;

Natural Detox

I mean why would you cleanse a self-cleaning organ? Because that is exactly what a liver is! There is very little research to indicate that repetitive external interventions are necessary to maintain their optimal functioning.&nbsp;

However, there&rsquo;s no harm with self-care. Just don&rsquo;t stress thinking now there&rsquo;s something else you need to do, something else you need to avoid. It should be a natural process and a part of your routine to help your body (liver particularly) function at its best.&nbsp;

Our liver needs antioxidants in order to stay healthy. So why not opt for foods that are rich in antioxidants? Here&rsquo;s a list of some liver-friendly foods that are easily available for you to incorporate in your daily diet: 
&nbsp;

Grapefruit: This fruit contains naringenin and naringin, two antioxidants that naturally protect liver health. They reduce inflammation and prevent the accumulation of unnecessary fat (which the liver is then required to break down). They also facilitate the breakdown of compounds found in alcohol.&nbsp; 
&nbsp;

Tea And Coffee: Coffee contains the antioxidant glutathione, which prevents liver cell damage. It can also considerably break down fat by boosting the metabolic rate due to caffeine.&nbsp;

Tea also works in a similar fashion: green tea is rich in antioxidants, which catalyse the enzymes that help the liver break down fat and prevent fat deposits too; black tea works likewise. 
&nbsp;

Berries: Berries, particularly blueberries, raspberries and cranberries contain polyphenols, a kind of antioxidant that help prevent liver cell damage.&nbsp; 
&nbsp;

Grapes: Grapes contain resveratrol, which protects the liver against damage from chemicals and alcohol. Therefore, this fruit considerably reverses any impact that processed foods might have had.&nbsp; 
&nbsp;

Nuts: Nuts contain healthy fats and the antioxidant Vitamin E. They boost liver functioning by reducing the liver&rsquo;s resistance to insulin. If not treated, resistance to insulin could <a href="https://merisehat.pk/disease/diabetes-type-1-and-2">cause diabetes</a>, heart disease and weight gain due to fat build up. It essentially combats fatty liver disease. 
&nbsp;

Beetroot: Beetroots contain high quantities of betalains, which facilitate the liver with detoxification. They also help against inflammation and prevent oxidative stress. 
&nbsp;

Broccoli: Broccoli has all of the benefits mentioned above (combating fatty liver disease, reducing oxidative stress and preventing liver cell damage) and it also increases the levels of liver enzymes. This supports the liver with executing its duties.&nbsp; 
&nbsp;

Bottom Line

So, while a targeted intervention might have benefits, mindfully consuming healthful foods is more effective in maintaining optimal liver functioning without subscribing to any external diets.&nbsp;

Zuha Malik

Your Body After Giving Birth

Post-pregnancy or postpartum is a crucial period. It&rsquo;s also known as the fourth trimester. This is when your body is <a href="https://merisehat.pk/disease/chronic-fatigue-syndrome">recovering from the fatigue</a> of pregnancy.

During pregnancy, the body goes through a lot of changes to accommodate your baby. The body eventually goes back to normal, but this can take a while.&nbsp;

Continue reading to find out more about some common changes that take place in your body, after you give birth. 
&nbsp;

Post-pregnancy or postpartum

During pregnancy, hair growth gets better and the texture of hair gets thicker. This is all thanks to the hormones that are active during that phase. However, post-delivery, this phase settles down and enters into a resting phase for about one to five months. Normal hair growth pattern usually returns six to 15 months after delivery. 
&nbsp;

Shoe surprise is pretty common after pregnancy. It is not just the midsection that gets affected. After a baby is born, your shoe size changes permanently. That is because during pregnancy women gain an average of 25-35 pounds which puts extra pressure on the feet. This pressure flattens out the arch in your feet which is the reason for extra inches in your feet. 
&nbsp;

Belly bulge is common after pregnancy. A lot of women expect that the belly will return to its normal size after birth. The upper portion of the uterus is at the level of your navel. Post-pregnancy belly returns to its normal size in about six to eight weeks. A good diet and exercise are the key to toning down your belly. Workouts focused on the core can show quick results. 
&nbsp;

A common expectation of most women is that the breast size will go up after giving birth and breastfeeding. Once you stop breastfeeding, however, the size goes back to what it was. In fact, in some cases, it goes a cup down. The main reason for the size to increase is that fat tissue in the breast is replaced by functional tissue. Once a woman stops breastfeeding, functional tissue depletes as it is no longer needed. 
&nbsp;

The first six months of the post-partum period are the recovery period. No matter how easy or smooth your pregnancy is, your body has gone through a lot of stress and trauma. It needs time to recuperate. Remember that every mom goes through a different experience and symptoms; hence, the recovery rate also changes.

Most of the symptoms, like sore nipples, backache, pain in the thigh area, etc., continue for more than a week. Other symptoms, like leaky breasts, can linger on for months.

In vaginal delivery, recovery timelines vary depending upon the kind of delivery. The soreness and perennial pain go away in three weeks. However, in the case of vaginal tear or episiotomy (incision made on the vagina to ease the delivery process), recovery can take up to six weeks.

If you have been delivered through c-section, it will take around three to four days in the hospital to recover. In about four to six weeks you can recover completely. 
&nbsp;

For the first 24 hours after birth, ice your perineum region. Sit in warm baths for 20 minutes to ease pain and avoid long periods of standing or sitting.

Ease pain and aches by taking hot showers and massages.

Do your Kegel exercises, to strengthen your pelvic muscles.

Keep up with your doctor appointments. It will help you stay on track. Your doctor can also notify you about your emotional well-being and help you with your new journey.

Ask your doctor regarding your workout plan. They can guide you about how and when can you exercise. It is a good idea to start by walking into your house and then gradually into the neighbourhood. Walking helps in recovery by improving blood circulation and toning muscles. 
&nbsp;

Your diet after pregnancy shouldn&rsquo;t be very different from what you eat during pregnancy. Avoid processed foods. Focus on eating whole grains, high fibre foods, Omega-3 fatty acid-rich food, nuts, and fish.&nbsp;

<ul>
	<li>Lean Meat: Milk, cheese, and yogurt are all crucial components of a breastfeeding mother&#39;s diet. Your infant receives calcium from breastmilk for the formation of bones. Consume foods high in calcium to replenish the calcium your body has lost. Include three cups of dairy in your diet each day.</li>
	<li>Pulses: These are a good source of protein and fibre. You can cook them with different seasonings to make them tasty and easy to eat. Pulses also prevent fat from accumulating in the body.</li>
	<li>Vegetables:&nbsp;These are low-calorie healthy food. They are rich in antioxidants and aid in losing weight. Spinach and broccoli are good sources of Vitamin A which is healthy for you and your baby.</li>
</ul>

Once the baby is born, you can resume most of the food you avoided during pregnancy. Include nutrient-rich foods like legumes, proteins, fibre, citrus fruits, and vegetables. Don&rsquo;t forget to keep yourself hydrated. You may consult a dietician and your doctor in designing your diet plan.

Namwer Rao

Anemia: Best Meals For Boosting Iron

Iron deficiency anemia is the most common nutritional disorder in the world according to the World Health Organization. A deficiency in the mineral i.e. iron leads to a deficiency in red blood cells, which causes anemia. Oxygen binds to the hemoglobin in the red blood cells and is transported to the organs and tissues. In anemia, the blood is not carrying enough oxygen to the cells of the body. Thus, causing you to feel weak and tired.

There are several causes of iron deficiency anemia, but inadequate dietary intake and a loss of blood are the two most common causes. Doctors typically prescribe oral iron supplements and intravenous (IV) iron to treat iron deficiency.&nbsp;

Similarly, people with iron deficiency anemia are also encouraged to follow a diet plan specifically designed for iron deficiency. The diet includes animal- and plant-based iron-rich foods, such as poultry, meat, seafood, nuts, seeds, and beans. While an iron-rich diet is necessary, you also need to include foods in your diet that improve the body&rsquo;s absorption of iron, in addition to avoiding foods that may interfere with the process.&nbsp;

&nbsp;

Understanding Ways To Increase Dietary Iron

Adding iron-rich foods to your diet and foods that increase the absorption of iron is the best way to curb iron-deficiency anemia. Iron-fortified cereals, bread products, orange juice, rice, and bread help with bringing iron levels back up. Below is a diet plan that a person with anemia may follow:&nbsp;

&nbsp;

<h5 dir="ltr">Breakfast&nbsp;</h5>

<ul>
	<li>
	Option 1: Unsweetened, iron-fortified oatmeal topped with either almonds, cashews, or walnuts, and a glass (8 ounces) of 100% orange juice which may help increase the absorption of iron in your body.&nbsp;
	</li>
	<li>Option 2: Brown bread, eggs, and apples, with a hand full of iron-rich nuts. Avoid tea and coffee with your meals as it inhibits the absorption of iron.&nbsp;</li>
</ul>

&nbsp;

<h5 dir="ltr">Lunch&nbsp;</h5>

<ul>
	<li>
	Option 1: Boiled rice, chickpeas, or lentils with beef, chicken, or fish.&nbsp;
	</li>
	<li>Option 2: Chapati, leafy green vegetables, for example, spinach, or any other iron-rich vegetables, such as potatoes, beef, chicken, or fish curry.&nbsp;</li>
</ul>

&nbsp;

<h5 dir="ltr">Dinner&nbsp;</h5>

<ul>
	<li>
	Option 1: Mutton curry or chops with chapati, or boiled rice with a leafy green vegetable on the side.&nbsp;
	</li>
	<li>Option 2: Stew any kind of meat with <a href="https://www.merisehat.pk/disease/chronic-kidney-disease">kidney</a> beans, chickpeas, and tomatoes with either boiled rice or chapati.</li>
</ul>

&nbsp;

<h4>"Feeling tired because of your anemia? Try our <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan</a> to see whether your anemia is bringing down your heart rate!" </h4>

There are many foods that contain high levels of iron and can be combined to make nutritious meals to help with the intake of iron. Foods rich in vitamin C, such as tomatoes, cauliflower, apples, and oranges should also be added to your diet because they help with the absorption of iron. Below is a list of foods that you can add to your diet to help with iron-deficiency anemia:

&nbsp;

<h5 dir="ltr">Fruits And Vegetables&nbsp;</h5>

<ul>
	<li>Spinach&nbsp;</li>
	<li>Beetroot&nbsp;</li>
	<li>Soybean&nbsp;</li>
	<li>Kale&nbsp;</li>
	<li>Broccoli&nbsp;</li>
	<li>Citrus fruits, oranges, grapefruit&nbsp;</li>
	<li>Pomegranate&nbsp;</li>
</ul>

&nbsp;

<h5 dir="ltr">Nuts&nbsp;</h5>

<ul>
</ul>

<ul>
	<li>Cashews&nbsp;</li>
	<li>Pistachios&nbsp;</li>
	<li>Almonds&nbsp;</li>
	<li>Walnuts</li>
</ul>

&nbsp;

<h5 dir="ltr">Meat And Fish&nbsp;</h5>

<ul>
</ul>

<ul>
	<li>Beef&nbsp;</li>
	<li>Lamb&nbsp;</li>
	<li>Venison&nbsp;</li>
	<li>Liver&nbsp;</li>
	<li>Shrimp&nbsp;</li>
	<li>Salmon&nbsp;</li>
	<li>Tuna&nbsp;</li>
</ul>

&nbsp;

<h5 dir="ltr">Beans And Pulses&nbsp;</h5>

<ul>
	<li>Kidney beans&nbsp;</li>
	<li>Chickpeas&nbsp;</li>
	<li>Soybeans&nbsp;</li>
	<li>Black beans&nbsp;</li>
	<li>Pinto beans&nbsp;</li>
	<li>Peas&nbsp;</li>
</ul>

&nbsp;

If you have been diagnosed with iron deficiency anemia, there are a few foods and drinks you should avoid because they can keep your body from absorbing iron into your system.&nbsp;

<ul>
	<li>Black and green teas make the iron from plant sources indigestible.&nbsp;</li>
	<li>Coffee also prevents iron from being absorbed&nbsp;into your system. If you are taking iron-rich supplements or an iron-rich meal, avoid drinking coffee an hour before and after.&nbsp;</li>
	<li>Calcium-rich foods, for example, milk, yogurt, bananas, and some nuts interfere with the absorption of iron in the body.</li>
	<li>Gluten-containing foods such as pasta, barley, rye, wheat products, and oats, damage the intestinal walls and prevent the absorption of iron.&nbsp;</li>
	<li>Foods that contain phytates, such as legumes, whole-grain wheat, and brown rice should also be avoided because they prevent the absorption of iron.&nbsp;</li>
	<li>Foods containing oxalic acids, such as peanuts, parsley, chocolates, and spinach should also be eaten in a limited quantity if you are on iron medication.&nbsp;</li>
	<li>Tannins containing foods, such as grapes and corn should also be avoided.</li>
</ul>

&nbsp;

Although iron-rich foods help raise the levels of iron in the blood, to achieve a healthy iron status, most people also need to take supplements alongside following a healthy diet. Some people also do not absorb iron well and may need IV iron treatments. Your doctor will best advise treatment based on your needs. However, the following tips can help with increasing the absorption of iron:

<ul>
	<li>Avoid tea and coffee with meals.</li>
	<li>Avoid calcium-rich foods.</li>
	<li>Have iron-rich foods with those rich in vitamin C.</li>
	<li>Cook food for shorter periods on a cast-iron skillet.</li>
</ul>

&nbsp;

Following an iron-rich meal is perhaps the easiest way to recover from anemia. All the foods mentioned on the list are easily available at well-stocked grocery stores. If you&rsquo;ve tried changing your diet, but failed at bringing your iron levels back to normal, you should speak with a doctor or dietician. They will recommend a supplement that is most effective for you, based on your needs.&nbsp;

&nbsp;

AL SHIFA CLINIC KARACHI

Syed Intisar Hussain

Does Diet Play A Role In Ulcerative Colitis?

There is no single diet that people with ulcerative colitis should follow, but eliminating foods that trigger symptoms can reduce discomfort. However, while the cause of the disease is still unknown, it has been linked with genetics, lifestyles, unhealthy diets, and environmental factors.&nbsp;

In this article, we will highlight the foods that may trigger <a href="https://www.merisehat.pk/disease/ulcerative-colitis">ulcerative colitis</a> and foods that might be beneficial for people with the condition.

&nbsp;

Understanding The Role Of Diet In Ulcerative Colitis Management

Ulcerative colitis is a form of inflammatory bowel disease and causes symptoms of&nbsp;diarrhea, loss of appetite, and abdominal discomfort. Although there is no cure for ulcerative colitis yet, it can be managed by eating or avoiding certain foods, to help reduce inflammation and flare-ups.&nbsp;

&nbsp;

Though diet specifically does not play a role in causing ulcerative colitis, some changes in your diet can help alleviate the symptoms. For example, it may be useful to:&nbsp;

<ul>
	<li>Eat small 5 or 6 meals in a day, instead of eating 3 main meals. This may help control your symptoms.&nbsp;</li>
	<li>It is easy to become dehydrated when you have ulcerative colitis because you lose a lot of fluids. Therefore, drink plenty of fluids and avoid caffeine and alcohol. Caffeine and alcohol, in addition to fizzy drinks, can cause flatulence (gas).&nbsp;</li>
	<li>Ask your doctor to prescribe you food supplements, as you might not be getting enough vitamins and minerals in your diet.&nbsp;</li>
</ul>

No single diet can help everyone with ulcerative colitis because the condition changes over time; therefore, your diet plan needs to be flexible, and the key is to find what works for you.&nbsp;

&nbsp;

<h5>Planning Your Meals</h5>

While preparing your meals, remember that a well-balanced diet will give you the protein, whole grains, and fresh fruits and vegetables that you need. With ulcerative colitis, you may not be able to eat everything at the restaurants you like or off the grocery store shelves. Simple tweaks in your meals can help alleviate symptoms of ulcerative colitis. For example, switch to low-fat dairy and steam your vegetables. Some people follow a low-fiber diet and get about 10 to 15 grams of fiber a day, which helps with going to the bathroom less often.&nbsp;

&nbsp;

<h5>Foods To Avoid&nbsp;</h5>

Below is a list of foods that are troublemakers if you have ulcerative colitis:&nbsp;

<ul>
	<li>Caffeine</li>
	<li>Carbonated drinks</li>
	<li>Dairy products, especially if you&#39;re lactose intolerant</li>
	<li>Dried beans, peas, and legumes</li>
	<li>Dried fruits</li>
	<li>Foods that have sulfur or sulfate</li>
	<li>Foods high in fiber</li>
	<li>Meat</li>
	<li>Nuts and nut butters&nbsp;</li>
	<li>Popcorn</li>
	<li>Products that have sorbitol such as sugar-free chewing gum&nbsp;</li>
	<li>Refined sugar</li>
	<li>Raw vegetables and fruits&nbsp;</li>
	<li>Spicy foods</li>
</ul>

&nbsp;

<h5>Follow A Low-Residue Diet&nbsp;</h5>

A low-residue diet and a low-fiber diet have also been shown to help with the symptoms of ulcerative colitis. The purpose of this diet is to have fewer and smaller bowel movements each day. Below are examples of foods that can be eaten as part of a low-residue diet:&nbsp;

<ul>
	<li>White bread&nbsp;</li>
	<li>Refined breakfast cereals, for example, cornflakes</li>
	<li>White rice</li>
	<li>Refined, low-fiber pasta and noodles&nbsp;</li>
	<li>Cooked vegetables&nbsp;</li>
	<li>Lean meat and fish&nbsp;</li>
	<li>Eggs&nbsp;</li>
	<li>Avocados&nbsp;</li>
	<li>Applesauce&nbsp;</li>
</ul>

&nbsp;

Keep a food diary to stay more organized. You can keep a small notebook or use your smartphone to keep track of what you eat and drink and how the food makes you feel, both good and bad. Though, maintaining a diary requires time and patience, it will help you keep track of your condition and adjust your diet plan according to your needs.&nbsp;A diary will also help you document the foods you can tolerate and others that make your symptoms worse. This will help you identify problem foods and help eliminate it from your diet. However, don’t eliminate entire food groups from your diet without speaking to your doctor. If you are trying new foods, it is advisable to try one type in a day, so it is easier to spot foods that are triggering the symptoms.&nbsp;<div> </div>

Studies have shown that certain nutrients help fight irritation and swelling in your gut that is caused by ulcerative colitis.&nbsp;

Researchers have studied how linoleic acid, found in coconut oil, egg yolks, olive oil, and walnuts triggers the symptoms of ulcerative colitis. Although everyone needs good fats in their diet, this fat may play a role in triggering inflammation if you eat too much of it. Contrastingly, omega-3 fatty acids, EPA and DHA may fight inflammation. Good fat blocks the inflammation-causing chemicals in your body. Fish oil is a good source of omega-3 fatty acids.

Some studies have also shown that yogurt with gut-healthy bacteria also alleviates inflammation.&nbsp;

A diet low in FODMAPs (fermentable carbohydrates found in meats), fruits, and dairy may also help ease the symptoms of ulcerative colitis. Though the evidence is unclear.&nbsp;

Any diet should be followed under close monitoring because restricting certain foods may lead to poor nutrition and other problems.&nbsp;

&nbsp;

<ul>
	<li>People should review diet plans from time to time to note any changes in the body&rsquo;s reaction to specific foods.</li>
	<li>It is also essential that you inform your doctor if any of the foods in your diet trigger the symptoms of ulcerative colitis or make them worse.</li>
	<li>However, there&rsquo;s no &ldquo;one size fits all&rdquo; for diets targeting ulcerative colitis. Every diet may not be suitable for everyone; thus, you must talk with your doctor or nutritionist before starting one.&nbsp;</li>
</ul>

&nbsp;

[1] Rosa, R., Ornella, R., Maria, G.C., Elisa, S., Maria, N., Chiara, M., Antonio, N., Tiziana, M., Gian, L.D.A., Francesco, D.M. and Gioacchino, L., 2018. The role of diet in the prevention and treatment of Inflammatory Bowel Diseases. Acta Bio Medica: Atenei Parmensis, 89(Suppl 9), p.60.

A Guide To 10 Contemporary Diet Plans

We&rsquo;re foodies first, humans second. So, there&rsquo;s this constant urge to improvise and come up with new recipes, new culinary techniques and new diet plans. Food is important, but not at the expense of our fitness, right?&nbsp;

There&rsquo;s no shame in admitting that what we crave the most right now is an ideal nutrition plan that works both for our health and fitness as well as satiate our taste buds. The internet is saturated with this kind of content, however most of these diet plans are to be practised with caution. Especially when they are not verified by a nutritionist.

There are diets that are scientifically proven to be beneficial. Read on to learn about 10 of the most popular contemporary diet plans, along with their advantages, disadvantages, and sustainability.&nbsp; 
&nbsp;

Contemporary Diet plans

The Mediterranean diet has been widely celebrated for being one of the most healthful diet plans in the world. It typically comprises large quantities of nutritious fruits and vegetables, with a particular fixation on healthy fats consumption.&nbsp;

The Mediterranean diet prioritises leafy greens, fruits, nuts, seeds, legumes, fish, spices, and extra virgin olive oil.&nbsp;

It recommends moderate amounts of whole grains, dairy, meats and poultry products, such as eggs, <a href="https://merisehat.pk/article/milk-a-nutritional-powerhouse">milk</a>, yogurt, and bread. You can have an occasional bite of processed foods, refined grains and oils, and high-sugar sweets, though.&nbsp;

The Mediterranean diet is extremely healthy and not particularly difficult to follow unless you happen to be a great lover of eggs, bread, and processed foods. There is no singular way to follow this diet plan, that is it can be tailored to fit your needs. Just remember to do all your cooking with olive oil.&nbsp;

Olive oil is a great alternative to typical vegetable oils, such as canola or sunflower oil, but it is still slightly less stable in heat than organic dairy butter or coconut oil. Therefore, it&rsquo;s always better to consume it with moderate exposure to heat. With this minor tweak, the Mediterranean diet can be one of the healthiest diets that you could ever follow.&nbsp; 
&nbsp;

The MIND diet was invented to focus on people with neurodegenerative diseases. The acronym stands for the Mediterranean Intervention for Neurodegenerative Delay.&nbsp;

According to the Population Reference Bureau (PRB), 115 million people worldwide are expected to be affected by dementia, a memory loss disorder, by 2050. This number increased from 35 million in 2012 to 55 million in 2022.&nbsp;

WHO expects that, from this point onwards, 10 million new cases will be recorded each year and the same upward trajectory is expected for other neurodegenerative disorders, such as Alzheimer&rsquo;s and Parkinson&rsquo;s.&nbsp;

Since the Mediterranean diet derives majority of its nutrients from brain-healthy foods such as nuts, seeds, leafy greens, fish, whole grains, and healthy fats, a brain-health-intensive version of this diet was devised by experts to combat this issue.&nbsp;

The Mediterranean diet is known to decrease the chances of getting Alzheimer&rsquo;s by 40 percent and Parkinson&rsquo;s by nearly 17 percent. It also reduces the risk of dementia.&nbsp; 
&nbsp;

If you have a familial history of neurodegenerative disease, you&rsquo;re encouraged to integrate the MIND diet into your lifestyle early on. The best way to do so is to load up on&nbsp;

<ul>
	<li>Whole grains, such as quinoa, oatmeal, and brown rice.&nbsp;</li>
	<li>Mono-unsaturated fatty acids, such as those in olive oil.&nbsp;</li>
	<li>Omega-3 fatty acids through fish and seafood.</li>
	<li>Neuroprotective antioxidants, such as those found in various berries (strawberries, blueberries, and raspberries).</li>
	<li>Vitamin K, folate, and beta carotenes, such as those found in leafy greens and vegetables.&nbsp; 
	&nbsp;</li>
</ul>

The Dietary Approaches to Stop Hypertension (DASH) diet favours foods that lower one&rsquo;s consumption of sodium while increasing levels of potassium, magnesium, and calcium. These elements help control high blood pressure and consequently hypertension.&nbsp;

The DASH diet also lowers levels of LDL or &ldquo;bad&rdquo; cholesterol within as little as two weeks.&nbsp;

It&rsquo;s basically lots of fruits, vegetables, and leafy greens with some amounts of lean meat. It also encourages a reduction of refined foods, sugars, and fats and recommends only one teaspoon of salt intake per day.&nbsp;

The DASH diet has been touted by medical journals and practitioners alike. Nevertheless, the plan is unsustainable for long periods of time unless one suffers from hypertension and must adopt this diet plan as a permanent lifestyle.&nbsp; 
&nbsp;

Vegetarianism and veganism are similar lifestyles, except that the latter also eliminates consumption of poultry. This lifestyle, while extremely healthy due to the nature of its content, is unsustainable due to the expense: in order to get all the required nutrients from a vegetarian, and especially vegan, lifestyle, one must have access to a large variety of products.&nbsp;

In Pakistan, particularly, it is difficult to access all of those products and people who do find them already have a lavish lifestyle.&nbsp;&nbsp; 
&nbsp;

Flexitarianism is a version of vegetarianism that allows for occasional consumption of meat. This is listed as the second-best diet plan in the world (the first being the Mediterranean diet) because it stresses that you can only consume organic meat sporadically.&nbsp;

Due to its fibrous and nutritious composition, the flexitarian diet also promotes weight loss and reduces the risk of diabetes and heart disease.&nbsp;

However, it might put some people at a risk of nutrient deficiencies that arise once they cut back on animal products.&nbsp; Therefore, to practice this diet plan, one must take additional care to ensure that all nutritional requirements are met.&nbsp; 
&nbsp;

The Paleo diet derives its name from the Palaeolithic or pre-agricultural era. Practitioners of this diet believe that the introduction of poultry and agriculture was a deviation from the natural way of life and that our body cannot actually stand these things (milk, butter, bread, etc.)

Therefore, the Paleo diet asks people to return to the products that were likely consumed by our hunter-gatherer ancestors.&nbsp; These include meat, fish, eggs, vegetables, fruits, nuts, berries, spices, herbs, and fish. It discourages use of processed foods, legumes, oil, and dairy products.&nbsp;

While the theory is interesting and the diet has many health benefits, it is a restrictive way of life and, therefore, cannot be sustained in the long run unless the practitioner has a stoic allegiance to the idea.&nbsp;&nbsp; 
&nbsp;

Low carb diets replace carbohydrates with protein, healthy fats, fruits, and leafy greens. This plan mainly bans wheat-based products, starchy vegetables, and highly processed or sugary products.&nbsp;

The &ldquo;keto&rdquo; diet that is such a popular contemporary trend is actually a low-carb diet. The idea is that since carbohydrates are quickly converted to energy, a lack of their expenditure leads to weight gain and multiple health problems. Thus, reducing carbohydrate intake can limit production of fat.&nbsp;

Furthermore, consumption of high-fat foods, which is typical in keto diets, can keep the body in a fat-burning state (also known as ketosis). This is because the body does not feel the need to store fat considering the constant supply of it.&nbsp; 
&nbsp;

Intermittent fasting is a diet plan that allows for consumption of any and all types of foods, but with a significant fasting window each day. Fasting initiates ketosis or fat-burning, but this state is typically achieved after the 12-hour mark. Therefore, the time period can range from 13 to 20 hours, depending upon the practitioner&rsquo;s tolerance levels.&nbsp;

While you&rsquo;re fasting, you can consume foods or beverages with up to 50 calories at a time. It&rsquo;s better to drink a lot of water and avoid heavy workouts because exercising would increase appetite and make fasting difficult. You can also drink low-calorie beverages, such as black coffee and green tea during this time.&nbsp;

Intermittent fasting has a plethora of health benefits, including weight loss, increasing lean muscle mass, improving memory and cognition, and optimising digestion.&nbsp;

The only potential downside to this is that the intermittent fast must be at least 13 hours in order for it to be effective. However, even a couple of intermittent fasts per week can radically improve one&rsquo;s overall health.&nbsp; 
&nbsp;

The Weight Watchers diet includes calorie counting. While the content of food is unrestricted, this method recommends keeping track of calories in versus calories out. An optimal balance of the two will result in weight maintenance or loss.&nbsp;

The method is unsustainable because it is quite difficult to track the nutritional value and calorie content of each thing that one consumes in a day, and such a method can frequently result in obsessive over-concern with food, which usually leads to eating disorders.&nbsp; 
&nbsp;

The Pescatarian diet is a brand of vegetarianism that allows for consumption of seafood. It is incredibly healthy because it allows omega-3 fatty acids. It also gives the practitioner more leeway with choosing proteins, and has a lower carbon footprint as compared to other meat consumption.&nbsp;

The downside, however, is that in Pakistan, fish consumption is seasonal. You cannot have fresh consumption throughout the year. Packaged fish is processed and can be dangerous for health and is, therefore, not good for year-round consumption.&nbsp; 
&nbsp;

All of the above-mentioned diet plans essentially focus on the basic food pyramid: concentrate on fibrous foods and leafy greens and consume protein and healthy fats in moderate quantities. You can eat processed foods and high-sugar desserts every now and then. At the end, you&rsquo;ll find the method that works best for you when you listen to your body.

Heart Health

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

The Do's

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

Daily exercise

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

Get enough sleep

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

Stop Smoking

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

Maintain your health

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

Reduce Stress

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

Get Active And Stick To It!

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

Ways to Get Active

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

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

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

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

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

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

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

Ayesha Binte Rashid

Are You Really Eating For Two When You’re Pregnant?

You&rsquo;re pregnant! Congratulations! And now, naturally, there must be a lot of questions in your mind about what&#39;s going to happen to your body and how it&rsquo;s going to change.&nbsp;

It&rsquo;s an experience unique to each woman. But the statement should not make you throw caution to the wind. From what the doctors say to what&rsquo;s been tried and tested by pregnant women around the world, there&rsquo;s some good, genuine advice to help you. Especially, the general precautions related to your diet <a href="https://merisehat.pk/article/lets-talk-about-sex-during-pregnancy">during pregnancy</a> that you should adhere to religiously.&nbsp;&nbsp;

So, let&rsquo;s dig in! 
&nbsp;

Diet during Pregnency

You probably know how it feels when you&rsquo;re &ldquo;eating for two&rdquo;, instead of one.&nbsp;

To begin with, during your pregnancy, you only need about 300 extra calories per day.

There is a good chance that you have been told that you need to eat for two. Because of this advice, some expectant mothers worry about whether they have to eat twice as much as they normally would.

The truth is that while your body does require 300 extra calories per day during pregnancy, the equivalent of a slice of bread or a small apple, you should still be eating balanced meals like fruits, vegetables and whole grains along with lean protein sources like chicken or fish.&nbsp;

Staying hydrated is also important. A majority of doctors recommend drinking at least eight glasses (64 ounces) of water per day. 
&nbsp;

This is your time to eat for one.

This can be a challenging concept to grasp if you&rsquo;re used to going all out when it comes to food. Especially, if you&rsquo;re pregnant with your second or third child. It&rsquo;s important to remember that while your body is making a lot of changes during this time, it is still adapting to its new role and not yet fully prepared for what&rsquo;s ahead.

The best thing you can do right now is follow these guidelines:

<ul>
	<li>Eat healthy food. Choose fresh fruits and vegetables over processed ones whenever possible.&nbsp;</li>
	<li>If they are not organic, wash them thoroughly with soap and water before eating them raw (or cook them). Some foods are more likely than others to contain harmful bacteria like listeria. These include unpasteurised milk products (raw milk), undercooked chicken and meat products as well as raw shellfish such as oysters and mussels.</li>
	<li>Eat a variety of foods from each food group every day. Healthy eating during pregnancy is about getting the right amount of nutrients in the right balance for you and your baby</li>
	<li>Eat plenty of fruits and vegetables (at least five servings per day)</li>
	<li>Choose whole grains like brown rice, oats and whole wheat bread, instead of refined grains such as white rice and white bread. Whole grains provide fibre which supports colon health and regular bowel movements so say bye-bye to constipation. Some examples include barley, quinoa, bulgur (cracked wheat), oats, and popcorn without butter added.</li>
	<li>If you have any concerns about consuming gluten during pregnancy, contact your healthcare provider first before making changes to the food choices that you normally make at home. They may be able to recommend alternatives that in their opinion would work better with your unique situation.</li>
	<li>Eat lean meat, poultry fish eggs at least two times per week. This means trimming excess fat from meats before cooking them as well as choosing low-fat options like ground turkey breast instead of ground beef. 
	&nbsp;</li>
</ul>

If you&rsquo;re pregnant, you probably know that there&rsquo;s a difference between your first and third trimester cravings. Most women experience nausea in the first trimester (which is why it&rsquo;s called morning sickness), but by the second or third trimesters many cravings come along. These are often specific foods that provide nutrients like iron and protein.&nbsp;

By this point in the pregnancy, some women may have an aversion to certain foods they once loved, especially if they&rsquo;re in their second or third trimester. But others continue to eat pretty much anything they want throughout their pregnancies.

The first trimester is also when doctors generally recommend eating for one. Many women get morning sickness early on during this time and aren&rsquo;t able to keep much food down at all! 
&nbsp;

It&rsquo;s important not to deprive yourself of nutrition during this time because not eating enough could lead to low blood sugar levels that affect your baby as well as risk complications like preterm labour later on in pregnancy

In fact, the physical stress on your body during pregnancy could be as great as or greater than that experienced during any other time in your life. This is because you are making more blood than normal.

Your blood volume increases by 60-80 percent. This means that you need to make more oxygen-carrying red blood cells and platelets (cells in the blood that help with clotting) during pregnancy. Your heart has to work harder to pump this extra volume around your body and through the placenta, which carries oxygen and nutrients from mother to fetus through their bloodstreams an amazing feat of engineering! That&rsquo;s why it&rsquo;s called &ldquo;double trouble&rdquo;. 
&nbsp;

We&rsquo;re not saying that supplements are a panacea, but they could be an important part of a well-rounded pregnancy diet.&nbsp;

<ul>
	<li>Be sure to talk to your doctor about supplements before taking any.</li>
	<li>Supplements are most effective and safest when they&rsquo;re taken in conjunction with a healthy diet and lifestyle.&nbsp;</li>
</ul>

If you follow these guidelines, you&rsquo;ll be on your way toward having the healthiest baby possible.

&nbsp;

Fast food is not healthy, and it&rsquo;s certainly not good for your developing baby. You&rsquo;ll be consuming something that&rsquo;s high in calories and low in nutrition. It tends to be fried, over-processed, or processed with artificial ingredients.&nbsp;

A diet rich in fast food leads to weight gain and increases your risk of heart disease, diabetes, stroke and certain cancers.

To be fair, though, the occasional burger or burrito wouldn&rsquo;t harm you or your baby. However, that won&rsquo;t be the case if all you eat most days is a burger or burrito. So, if you think about it, an eating a salad occasionally, like once a week, won&#39;t hurt either! 
&nbsp;

Eating well is the key to good health and a long life. If you&rsquo;re eating for two, remember that it doesn&rsquo;t mean eating twice as much food. In fact, it means eating only about 300 extra calories each day.&nbsp;

Umna Salah

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

Tips for boost body’s immunity

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

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

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

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

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

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