Madeeha Syed

Birthing may seem overwhelming, but you can do it all after enduring the pregnancy symptoms. Emotional and physical fitness ensures a smooth birthing experience.

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How To Prepare For Giving Birth

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Saad Ullah Siddiqui

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Time For Men To Share The Burden Of Pregnancy

Introduction

A fast-growing population is one of the greatest challenges currently faced by Pakistan. Increasing poverty, food shortage, health challenges, depletion of natural resources, and overcrowding are just some of the problems associated with overpopulation. According to the 2017 Census of Pakistan, with a population of more than 207 million, the country is the fifth most populated country in the world<a href="#accordion">[1]</a>. Therefore, effective birth control methods are a need of the hour to prevent the risks associated with overpopulation.

However, the use of contraception is largely stigmatized in Pakistan due to various reasons. As per the Pakistan Demographic and Health Survey (PDHS), the current contraceptive prevalence rate (CPR) is only 34%<a href="#accordion">[2]</a>. Moreover, the use of contraceptive methods among men is extremely low. Thus, resulting in the burden of pregnancy and contraception lying largely with women. This could probably be due to a lack of awareness among men regarding various contraceptive methods that are readily available. Raising awareness about these methods is the first step in ensuring that the financial and emotional burden of <a href="https://merisehat.pk/article/how-to-practice-safe-sex">safe sex</a> is shared among both partners in a couple.&nbsp;

Almost 200 years ago, humans invented the world&#39;s first condom, and for a long time that was the greatest discovery in the world of contraception. However, scientists soon discovered methods specifically designed for women that could aid further in population control. Several female contraceptive options ranging from hormonal pills to invasive tubal ligation were introduced. However, each of the proposed methods comes with its side effects. Contraception methods have been widely politicized and various speculations exist regarding the reasons behind the disparity among male and female contraceptives. However, it is important to mention that male contraceptive methods are generally safer than their female counterparts, which is why in recent years significant work has been done to search for effective male contraceptive options. This shift in tide is also perpetuated in part by the increasing awareness among men and their willingness to use contraceptives.&nbsp;&nbsp;

&nbsp;

Understanding Male Contraceptives

Currently, two widely acceptable male contraceptive methods exist: condoms and the invasive vasectomy.

&nbsp;

<h5 dir="ltr">Condoms</h5>

These are a form of barrier method and stop the sperm from entering and fertilizing the egg. Along with being an effective and inexpensive birth control, condoms also prevent sexually transmitted infections (STIs). However, incorrect use is associated with a high failure rate, and they can easily break or get damaged. In Pakistan, condoms are the most used form of contraceptive method, with a frequency of 65.5%<a href="#accordion">[3]</a>.&nbsp;

In recent years, the Pakistani government has stepped up its social media campaigns in a bid to educate the public regarding the use of condoms and other effective family planning methods. This is aimed at controlling the growing population by promoting birth spacing and awareness of women&#39;s fertility. Doorstep availability and affordable prices have significantly increased the use of condoms among the general population.&nbsp;

Unfortunately, misconceptions about condoms and other family planning methods still need to be overcome.&nbsp;

&nbsp;

<h5 dir="ltr">Vasectomy</h5>

Also called male sterilization, the surgical procedure has been in use since the 1970s. The procedure involves cutting or blocking the vas deferens that carry sperm to the urethra. As a result, the semen is devoid of sperm and the egg cannot be fertilized. It is not easily reversed; therefore, it is mostly advised to men who are sure of not wanting children or who believe their family is complete.&nbsp;

With a success rate of 99.85%, it is the most reliable contraceptive option. Moreover, compared to tubal ligation in women, it is less invasive, has fewer risks, and has a quicker recovery time. However, only 2.4% of men around the world have undergone the procedure<a href="#accordion">[4]</a>. In Pakistan, the prevalence is only 0.4%<a href="#accordion">[3]</a>.&nbsp;

The lack of knowledge regarding vasectomy plays a major role in its low acceptance. Moreover, a majority of men hold the view that it leads to impotency or reduces sex drive. However, a recent study has found that men in Pakistan are becoming more accepting of vasectomy and recognizing their role in sharing the responsibility of family planning<a href="#accordion">[5]</a>.&nbsp;

&nbsp;

While female birth control pills have been around for more than 50 years, researchers have only recently started looking into pills for men.&nbsp;

In 2019, a team of scientists conducted a clinical trial for a male birth control pill among 82 healthy men<a href="#accordion">[6]</a>.&nbsp;They administered dimethandrolone undecanoate (DMAU) in varying doses over a period of 28 days. The two active hormones, progestin, and modified testosterone, helped suppress levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) in the study participants. Thus, suppressing sperm production without causing symptoms of low testosterone levels.&nbsp;

Although the study did not measure sperm count, the pill was found to be safe, even in high dosages. The team is currently conducting a longer trial to assess the drug&#39;s effect on sperm production and any long-term effects on the body.&nbsp;

However, men are often hesitant to use hormonal options due to the presence of adverse effects. Therefore, a team at the University of Minnesota have developed a non-hormonal male contraceptive pill. According to early results from a trial in mice, the contraceptive was 99% effective at preventing pregnancy<a href="#accordion">[7]</a>. Moreover, it had no obvious side effects in the mice.

Called YCT529, the non-hormonal pill works by targeting a protein called the retinoic acid receptor alpha (RAR-&alpha;). Through inhibition of this receptor, the retinoic acid in the body is unable to cause cell growth and differentiation, both of which contribute to sperm formation. As a result, the contraceptive helped cause reversible sterility in male mice.&nbsp;

Researchers now plan to conduct human trials for the compound. However, it is too early to tell whether the results in mice will also translate to humans.&nbsp;

&nbsp;

Conclusion

Pakistan faces several challenges to the acceptability of various family planning methods. These range from religious and cultural beliefs, low literacy levels, misconceptions about side effects, lack of knowledge regarding various options for men and women, and reluctance to adopt a method. According to a study from Karachi, fear of side effects was the most common reason for low prevalence among users<a href="#accordion">[8]</a>.&nbsp;

Several trials are currently underway to look for safe and effective male contraceptive pills. However, it can take years till a pill is available in store. Even then, its availability will not matter until there is a change in beliefs regarding family planning.

Despite the safety and availability of male contraception, men are reluctant to use the contraception methods due to various reasons ranging from misconceptions about side effects to a lack of knowledge about safe sexual practices.&nbsp;

Therefore, there is a need for campaigns aimed at educating men about the importance of adopting contraception methods.&nbsp;

&nbsp;

Key Points

<ul>
</ul>

<ul>
	<li>A growing population poses several challenges to a country&#39;s health and economic stability.</li>
	<li>Effective implementation of family planning measures can help control overpopulation.</li>
	<li>In Pakistan, use of contraceptives is highly stigmatized due to various reasons.</li>
	<li>While several advances have been made in the search for female contraception, men have only been presented with two options: condoms and vasectomy.</li>
	<li>Condoms are the most commonly used form of contraception; however, there is a need to raise awareness on its correct usage.</li>
	<li>Vasectomy is the most effective male contraceptive method, but the lack of education and widespread myths regarding its side effects has resulted in a low frequency (0.4%) of the procedure in Pakistan.</li>
	<li>Recently, scientists have begun testing various hormonal and non-hormonal compounds as male contraceptive pills.&nbsp;</li>
	<li>In 2019, a team of scientists tested varying doses of dimethandrolone undecanoate (DMAU) among healthy males and found it was well-tolerated. They are now planning long-term clinical trials to test the compound&#39;s effect on sperm production.</li>
	<li>Recently, a team at the University of Minnesota developed a non-hormonal contraceptive pill. They tested the compound in mice and found it to be 99% effective, with no observable side effects. The team now plans to conduct human trials of the compound.</li>
	<li>The development of male contraceptive pills can help men share some of the burden of contraception and pregnancy.</li>
</ul>

&nbsp;

[1] Statistics, P. B. o., 2021. Brief on Census - 2017. [Online].

[2] Meherali, S., Ali, A., Khaliq, A. & Lassi, Z. S., 2021. Prevalence and determinants of contraception use in Pakistan: trend analysis from the Pakistan Demographic and Health Surveys (PDHS) dataset from 1990 to 2018. F1000 Research, Volume 10.

[3] Shattuck, D., Perry, B., Packer, C. & Quee, D. C., 2016. A Review of 10 Years of Vasectomy Programming and Research in Low-Resource Settings. Global Health, Science and Practice, 4(4), pp. 647-660.

[4] Siddiqui, M. et al., 2020. Prevalence and Predictors of Contraception Usage in Karachi, Pakistan. Cureus, 12(10).

[5] Hatesh, H., Maheshwari, B. K., Shah, S. Q. & Kumar, D., 2020. Males’ perception and motivation for Vasectomy. Pakistan Journal of Public Health, 10(4).

[6] Thirumalai, A. et al., 2019. Effects of 28 Days of Oral Dimethandrolone Undecanoate in Healthy Men: A Prototype Male Pill. The Journal of Clinical Endocrinology & Metabolism, 104(2).

[7] Society, A. C., 2022. A non-hormonal pill could soon expand men’s birth control options. [Online].

[8] Bibi, S., Memon, A., Memon, Z. & Bibi, M., 2008. Contraceptive knowledge and practices in two districts of Sindh, Pakistan: A hospital based study. Journal of the Pakistan Medical Associatio, 58(5).

Nimrah H. Sattar

AL SHIFA CLINIC KARACHI

Syed Intisar Hussain

I'm A Heart Patient - Are Oral Contraceptive Pills Safe For Me?

Dialogues concerning sexuality, reproductive health, contraception, and sexually transmitted illnesses (STIs) are limited worldwide. One of the biggest reasons for these decreased dialogues is the fear of spreading indecency among the younger population. Unfortunately, the failure to discuss these topics has had a great impact on public health and led to an increase in the prevalence of abortions and STIs, such as HIV, in the country. The current abortion rate in Pakistan stands at 50 per 1,000 women aged 15-49 years; one of the highest in the world<a href="#accordion">[1]</a>.

The lack of education on such topics also means that both men and women are generally unaware of reproductive health issues. Moreover, the lack of knowledge and awareness of contraception increases the risk of teenage pregnancies, unplanned pregnancies, and unsafe abortions. Thus, resulting in poor health outcomes for both mother and child.&nbsp;

As per estimates, only 35% of married women of reproductive age in Pakistan, use some form of contraception<a href="#accordion">[1]</a>. Condoms are the most common method of contraception, followed by pills and withdrawal methods<a href="#accordion">[2]</a>. Although the use of oral contraceptive pills has increased over the years, there is still poor knowledge of the drug&#39;s effects. This lack of awareness can lead to the misuse of these medications, leading to adverse effects in at-risk individuals for e.g. women with existing cardiovascular disease (CVD) are often at a higher risk of these side effects.&nbsp;

Across Europe and the world, CVD accounts for a majority of deaths in women, while contrastingly in Pakistan, men and women are at an equal risk of coronary artery disease<a href="#accordion">[3]</a>. Due to the high prevalence, it is important that women are aware of the risks associated with using oral contraceptives with pre-existing heart conditions.&nbsp;

&nbsp;

Oral contraceptive pills (OCPs) are often the most popular option among users. They range in effectiveness from 89-99%. They are of two types: combined estrogen-progesterone and the progesterone-only pill. While both are a form of birth control, they can also be used for treating medical conditions such as endometriosis, <a href="https://www.merisehat.pk/disease/polycystic-ovary-syndrome-pcos">polycystic ovary syndrome (PCOS)</a>, and other menstrual disorders.

&nbsp;

1. Combined Oral Contraceptive (COC) - These contain a combination of the hormones, estrogen and progesterone that help prevent ovulation; thus, preventing pregnancy. The pills may contain the same dose of the hormones (monophasic), or varying weekly doses of both or either component (multiphasic). A single packet typically contains 21 pills that are taken over a 28-day period and 7 placebo pills for menstruating days. Although they have a generally safe profile, nausea, vomiting, weight gain, fluid retention, and bloating are common side effects of drug use. However, in some cases, they can also cause other severe side effects, such as:

<ul>
	<li>Increased risk of blood clots</li>
	<li>Hypertension</li>
	<li>Increased risk of stroke and myocardial infarction</li>
</ul>

These drugs are usually contraindicated in smokers and those older than 35 years of age.

&nbsp;

2. Progestin-Only Pill (POP) - Unlike COCs, these only contain a synthetic progestin. The lack of estrogen reduces the risk of adverse side effects such as thromboembolism, stroke, or cardiovascular diseases. However, it can cause breast tenderness, heavy bleeding, mood swings, anxiety, and weight gain among users. POPs are typically prescribed to women who cannot have COCs or estrogen-containing compounds.

3. Emergency Contraception Pill (ECP) - Also called the morning-after pill, it may contain higher doses of the hormone estrogen, progestin, or both. They help delay ovulation or fertilization and are commonly used following unprotected sexual intercourse or a condom breakage. However, they are not meant for regular birth control.

Understanding The Correct OCP For Heart Patients

Doctors usually prescribe contraceptive methods based on a patient&#39;s health and preference. As per current guidelines, doctors must weigh the risks and benefits for each patient prior to selection of contraception.&nbsp;

Women with cardiac disease are not only at a higher risk of maternal death during pregnancy, but also complications such as stillbirth, preterm delivery, or intrauterine growth restriction. Due to the high incidence of unplanned pregnancies, it is important that these women are counselled on effective and safe contraceptive options. Moreover, they are more likely to develop adverse effects to oral contraceptives. Therefore, caution is practiced when prescribing them pills or other contraceptive options.&nbsp;

OCP use among smokers older than 35 years of age is associated with a significantly higher risk of cardiovascular side effects such as deep vein thrombosis. As per estimates, such women have a ten-fold increased risk of myocardial infarction<a href="#accordion">[4]</a>. Therefore, women older than 35 are typically assessed for risk factors such as CVD, hypertension, diabetes, and kidney disease prior to use.&nbsp;

Compared to non-users, combined oral contraceptive users have a much higher risk of myocardial infarction and stroke. Moreover, women with pre-existing hypertension have a 9-16% chance of exacerbation when using OCPs<a href="#accordion">[4]</a>.

&nbsp;

Ideally, contraception is meant to be safe, effective, and protect against sexually transmitted infections. However, no one method can guarantee all three.&nbsp;

&nbsp;

<ul>
	<li>Barrier Methods - These methods are all safe for cardiac patients; however, they have a high failure rate. Therefore, should not be prescribed in cardiac patients to avoid pregnancies.&nbsp;</li>
	<li>Combined Oral Contraceptive Pill - Due to the estrogen component, COCs are associated with multiple risks to women with cardiovascular disease. Therefore, women with CVD risk factors and existing heart disease are not prescribed COCs.</li>
	<li>Progestin-Only Pill - In women with an increased risk of thromboembolism, POPs are usually the preferred option. They are generally considered safe for all CVD patients. However, they can interfere with warfarin metabolism and decrease its therapeutic role. Therefore, careful monitoring of INR is required in such patients.&nbsp;</li>
	<li>Depo-Provera Injection - These injectable contraceptives last 12 weeks and are very effective. However, discontinuation causes a rapid return to fertility. Moreover, it can put patients at risk of ischemic heart disease.</li>
	<li>Mirena Intra-uterine Device (IUD) - Although extremely effective, its insertion can induce a vasovagal reaction in 5% of patients, and lead to a cardiovascular collapse<a href="#accordion">[5]</a>. It is contraindicated in women with pulmonary vascular disease and those at high risk of endocarditis.&nbsp;</li>
	<li>Hormonal Implants - Subcutaneous progestogen implants are highly effective and work as a form of sterilization. Moreover, they have no cardiac contraindications.</li>
</ul>

&nbsp;

According to the Pakistan Demographic and Health Survey (PDHS), the current contraceptive prevalence rate (CPR) is only 34%<a href="#accordion">[6]</a>. There are several barriers to contraceptive use among Pakistani women of reproductive age. These range from religious factors, and lack of access to low socioeconomic status. Although oral contraceptive pills are commonly used as a form of birth control, there are a lot of misconceptions regarding infertility and weight gain that further limits their use.&nbsp;

The lack of dialogue around sexual and reproductive health has left a huge majority of Pakistani women unaware of their health condition and the best health options for their bodies. Moreover, in Pakistan, there is a high prevalence of cardiovascular diseases among women. This puts them at an even higher risk of pregnancy complications; thus, emphasizing the need for better contraceptive methods for these individuals.&nbsp;

Currently, progestin-only pills and hormonal implants are considered the most effective and safe contraceptive options for women with CVD. However, newer formulations of oral contraceptive pills with lower overall risk are being developed. These are expected to help lower blood pressure in users and prevent weight gain.&nbsp;

For now, the best method is to weigh all benefits and risks associated with a particular method before use. Moreover, women should be counseled on the various options available to them and the adverse effects associated with these options.&nbsp;

&nbsp;

<ul>
</ul>

<ul>
	<li>In Pakistan, only 35% of married women of reproductive age practice some form of contraception.</li>
	<li>The stigma surrounding sexual health has placed several barriers for women to access safe contraception methods in the country.</li>
	<li>The lack of awareness of various contraceptive methods has led to an increase in abortions and sexually transmitted infections among the younger population.</li>
	<li>Due to their overall safety profile, easy availability, and high effectiveness oral contraceptive pills are mostly prescribed to women. The two common oral contraceptives include the progestin-only pill and the combined oral pill.</li>
	<li>Despite the overall safety profile, OCPs can increase the risk of several side effects, especially among women with a cardiovascular disorder.</li>
	<li>Women with existing cardiac disease are at a higher risk of maternal death during pregnancy, and complications such as preterm birth, growth restriction, and stillbirth. Therefore, there is a greater need for safe and effective contraceptive methods for these high-risk individuals.&nbsp;</li>
	<li>COCs increase the risk of stroke, thromboembolism, and myocardial infarctions. Therefore, they are contraindicated in smokers above 35 years of age and women with CVD risk factors or existing cardiac disease.</li>
	<li>POPs and hormonal implants are generally considered safe and effective in cardiac patients.</li>
	<li>Newer contraceptive pills are being developed that are expected to have a lower overall risk for cardiac patients.</li>
</ul>

&nbsp;

[1] Siddiqui, M. et al., 2020. Prevalence and Predictors of Contraception Usage in Karachi, Pakistan. Cureus, 12(10).

[2] Mushtaq, K., Ashraf, M. & Thaver, I. H., 2020. Who are the women wishing to opt for contraception?. Journal of the Pakistan Medical Association, 70(12).

[3] Jafar, T. H., Jafary, F. H., Jessani, S. & Chaturvedi, N., 2005. Heart disease epidemic in Pakistan: women and men at equal risk. American Heart Journal.

[4] Cooper, D. B., Patel, P. & Mahdy, H., 2022. Oral Contraceptive Pills. s.l.:StatPearls Publishing.

[5] Kaminski, P., Szpotanska-Sikorska, M. & Wielgos, M., 2013. Cardiovascular risk and the use of oral contraceptives. Neuro Endicrinology Letters.

[6] Hudsmith, L. & Thorne, S., 2007. Contraception in women with cardiac disease. Women's Health, 3(6), pp. 711-717.

[7] Meherali, S., Ali, A., Khaliq, A. & Lassi, Z. S., 2021. Prevalence and determinants of contraception use in Pakistan: trend analysis from the Pakistan Demographic and Health Surveys (PDHS) dataset from 1990 to 2018. F1000 Research, Volume 10.

The Power Of Stepping Forward

Overview

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

Benefits of walking

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

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

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

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

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

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

Bottom Line

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

Ayesha Binte Rashid

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

Humza Khizer

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

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

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

Understanding The Latest Treatment For Postpartum Depression

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Umna Salah

Getting Back To Working Out After Giving Birth

The weeks after one&rsquo;s delivery can be as stressful as they are joyous. Newborn babies need constant attention and it&rsquo;s difficult to take out time to care for oneself. When the baby is down for a nap, it&rsquo;s our chance to get some sleep too or catch up on chores. Naturally, there&rsquo;s very little time or mental space for fitness and physical activity. Plus, there&rsquo;s the physical exhaustion that comes with long nights and breastfeeding. 
However, taking care of our bodies is essential to recovering quickly from pregnancy and childbirth. Taking time out for fitness enables us to better manage the stressors that come with a newborn baby, both physically and emotionally. This, in turn, ensures that we are able to enjoy the joys of new motherhood as well.

<div>&nbsp;</div>

time to recover body

As a new mother, it&rsquo;s important to ensure that you are consuming all of the nutrients that are essential to your health and recovery. If you are breastfeeding, it is even more important that you consume a nutritious diet.&nbsp;

Try to include a good amount of protein in your diet, as well as good fats and essential fatty acids. Eating a sufficient amount of carbs will give you the energy you need to keep up with your baby. Make sure to include fruits and nutrients in your diet as they are an important source of <a href="https://merisehat.pk/article/a-guide-to-essential-vitamins-and-micronutrients-and-should-you-be-taking-them">micronutrients and fibre</a>.&nbsp;

If you have a straightforward vaginal delivery, you can start with gentle movement in the form of short walks as soon as the day you deliver; however, you will have to wait till your epidural has been taken out. If you delivered via a caesarean or faced postpartum complications, you may have to wait a few extra days to give your body time to recover.&nbsp; 
&nbsp;

<h5>Moderate Walking</h5>

Easy to moderate walking is the best way to start moving after childbirth. You can start with just 20 minutes a day and gently build up to half an hour over the course of four to six weeks. Consider breaking up your walks into several walks a day to avoid tiring yourself out and being able to fit them in more easily into your newborn&rsquo;s routine. You could start with two 10-minute walks a day, build that up to two 12-minute walks after a few days and so on. Walking burns calories, while also strengthening muscles and joints, and improving blood circulation. 
&nbsp;

<h5>Postpartum Exercises</h5>

Incorporate gentle postpartum exercises and stretches into your routine in the first few weeks after a delivery. There is a lot of information online about safe postpartum exercises. You can look some up and aim to do them for five minutes a day. YouTube videos focused on postpartum exercises can also be easy to follow along, and if you&rsquo;d like the opportunity to get out of the house, a postpartum exercise or yoga class might just be the thing for you. As with walking, start with just a few minutes a day and slowly build up as your body adjusts.

Your pelvic floor and core tend to be particularly weak after childbirth. Before you move onto high-impact exercises, it is important to build some strength in these parts of the body. You can start doing gentle pelvic exercises, like kegels and pelvic tilts in the first week after your delivery. Aim to do them for about five minutes at a time, up to three times a day. Again, there&rsquo;s no need to do long sessions and tire yourself out. Fitting in smaller movement sessions throughout the day will ensure that you are able to be consistent and don&rsquo;t end up pushing yourself too much.

About a month after childbirth, you can start exercising core exercises into your routine. Again, this also depends on what kind of delivery you&rsquo;ve had and whether you faced any complications during or after. Once again, incorporate a few minutes of core work into your daily movement sessions and break it up into two to three sessions a day.&nbsp; 
&nbsp;

<h5>As A Rule Of Thumb</h5>

You should wait at least six weeks after childbirth to get into high-impact exercises. It&rsquo;s important to prepare your body in the preceding weeks and to also take it slow when you do start with higher impact movement. Make sure to consult your doctor and get their okay beforehand. Even at this stage, start slowly and listen to your body. There&rsquo;s no need to push forward from the get go. What&rsquo;s important is that you maintain consistency and build up in a manner that is doable for you. 
&nbsp;

It&rsquo;s easy to forget to take care of ourselves in the first few months after childbirth. But we need to remember that we need as much love and care as our newborn babies do. Being kind to yourself and patient with your body is especially important after a delivery. Remember, the healthier you feel, the better you&rsquo;ll be able to enjoy the time you get with your newborn!

What To Do After Getting A Caesarean?

You&rsquo;ve had your baby, and you&rsquo;re ready to go home. But before you can leave the hospital, there&rsquo;s some post-delivery care that you should take care of. In this article, we&rsquo;ll cover caesarean section (C-section) aftercare, including when it&rsquo;s time to take your catheter out and when you&#39;re ready for discharge from the hospital.

&nbsp;

recovery after  a c-section

After you have a C-section, this is the most critical period. You might feel tired, emotional, or anxious about your baby or yourself. Be sure to:&nbsp; 
&nbsp;

Make Time For Yourself And Rest

<ul>
	<li>Drink water</li>
	<li>Eat healthy</li>
	<li>Do light exercises only (such <a href="https://merisehat.pk/article/how-walking-helps-you-think-bette">as walking</a>) 
	&nbsp;</li>
</ul>

Take Care Of Your Wound And Stitches (If Applicable). You Need To

<ul>
	<li>Keep your wound clean and dry</li>
	<li>Wear comfortable maternity clothes that make it easy to get in and out of bed easily. Think loose fitting tops with leggings</li>
	<li>Avoid tight clothing, such as jeans or elastic waistbands, etc.</li>
	<li>Avoid heavy lifting or carrying heavy objects, etc.</li>
	<li>Speak to your doctor if you feel there is an infection developing in your wound area (this can happen on rare occasions) 
	 
	Ask for help from friends and family members when needed 
	&nbsp;</li>
</ul>

You might feel weak and sore for a while after your surgery. Don&#39;t worry, it is normal! Moving around would help you feel better and get the blood flowing through your body again. You might want to ask someone to help with the lifting and carrying of heavy objects until you&#39;ve fully recovered from your surgery. 
&nbsp;

Here are some useful tips for moving around:

<ul>
	<li>Care For Your Incision: You&rsquo;ll likely be in the hospital for 2-3 days. During that time, your healthcare team would ask you to do a few things to help ensure you&rsquo;re on the right track.</li>
	<li>Keep Your Incision Clean And Dry. If needed, use pads or bandages.&nbsp;</li>
	<li>Avoid Placing Hot Water Bottles or heating pads over your incision area because they could increase swelling and cause pain.</li>
	<li>Do Not Lift Anything That&rsquo;s Heavy during the first six weeks following your surgery. And even after that, if there&rsquo;s something you need to move, keep it light or, better yet, ask for help!</li>
	<li>Avoid Sexual Intercourse for six weeks after having a c-section (or until advised otherwise). This is to allow your uterus and vagina to heal well before you have another child vaginally.&nbsp;</li>
	<li>After The Period Of Six Months, you might resume intercourse as normal, but again, keep it light.&nbsp; 
	&nbsp;</li>
</ul>

<ul>
	<li>Stretching. It&rsquo;s a good idea to stretch your abdominal muscles and any other muscles that have been affected by the surgery.</li>
	<li>Breathing exercises. Use diaphragmatic breathing (also called belly breathing) to help relax your body and calm down after surgery.</li>
	<li>Pelvic floor exercises. They help strengthen the pelvic floor muscles and support the uterus, bladder, and bowel function after pregnancy. They also improve sexuality for both men and women, increase energy levels (and thus productivity) and reduce lower back pain or sciatica symptoms by improving posture or alignment through strengthening these core muscles</li>
	<li>Walking is a great form of exercise during recovery time because it helps strengthen leg muscles while also building endurance, which is helpful if you have had stitches put in place during surgery! 
	&nbsp;</li>
</ul>

<ul>
	<li>If you notice any unusual bleeding, such as a sudden gush of blood, or if the flow of your postpartum discharge changes in colour or consistency</li>
	<li>If you experience pain or discomfort</li>
	<li>If you have a fever (above 100&deg;F) 
	&nbsp;</li>
</ul>

Note: If you have questions about your recovery that aren&rsquo;t covered here, please ask your obstetrician or midwife.&nbsp;

If you&rsquo;re concerned about anything at all whether it&rsquo;s the way your belly feels after surgery (which, by the way, should feel like it has been run over by a truck!), whether there&rsquo;s an abnormal amount of blood coming out of your vagina, whether there are signs of infection (fever, chills), etc., go see someone right away.

It&rsquo;s better to err on the side of caution than risk an infection setting in that could lead to more problems later on down the road. And even though C-sections carry risks themselves (mainly related with anaesthesia), they&rsquo;re still safer than vaginal births when it comes down to actually giving birth itself. 
&nbsp;

Just sitting back and waiting for your body to heal would get you there. But you could be up and running and taking care of your baby with the right care in no time.&nbsp;

<ul>
	<li>Take It Easy. It might be tempting to jump right back into your normal routine, but try to cut yourself some slack. Your body needs time to heal after having been through an invasive procedure like surgery.</li>
	<li>Don&rsquo;t Be Afraid of taking pain medication, if necessary. If soreness is keeping you from getting quality rest at night, talk with your caregiver about options for relieving this discomfort. 
	&nbsp;</li>
</ul>

C-section recovery is a process. You might not feel like doing much, but it&rsquo;s important that you get up and move around as soon as possible. The more your body moves around, the sooner it will heal!

A. JABBAR DENTAL CLINIC

Sadia Khan

Groove And Move – How Music Affects Your Fitness

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

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

Understanding the link between music and weight loss

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

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

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

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

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

[2] Jog to the beat: Music increases exercise endurance by 15%. ScienceDaily. October 2, 2008. Accessed June 24, 2024.

[3] (PDF) cardiovascular responses to music tempo during steady-state exercise. Accessed June 24, 2024.

[4] The effect of music cadence on step frequency in the ... Accessed June 24, 2024.

Staff Writer

Why Strength Training Is A Miracle Fitness Routine

Strength training is the healthiest available option for people who want to improve their fitness, regardless of sex or gender. Also known as resistance training or <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training" target="_blank">weight lifting, strength training</a> focuses upon using one&rsquo;s own body weight against them or adding external weights to build muscular endurance. 
&nbsp;

The main idea is to build lean muscle mass by gradually increasing resistance to weight. This is known as progressive overload. Here are some of the main benefits of strength training, applicable to men and women alike:&nbsp;

Miracle Fitness Routine

<ul>
	<li>Decreased Risk For Cardiovascular Disease: Strength training improves heart health. By building musculature, it increases the surface area for blood to be pumped (fat cells do not require blood), which in turn stresses the arteries to perform better and the heart to pump more blood.</li>
	<li>Optimises Fat Burning Efficiency: Strength training boosts resting metabolism by increasing excess post-exercise oxygen consumption (EPOC). Furthermore, muscle mass expends energy to maintain itself, which means that one can burn more calories at rest.</li>
	<li>Increases Bone Strength: Weight training reduces the risk for osteoporosis (bone degradation) because it causes strain on the bone cells. The body responds to this by increasing bone density to handle the strain. This is especially beneficial for women, as women are at an increased risk for osteoporosis later on in life.</li>
	<li>Decreased Risk For Injury: Strength training is not dangerous at all. In fact, it reduces the risk for injury by boosting one&rsquo;s range of mobility. Through various exercises, the body adapts to a greater degree of flexibility and activates more muscles than we use in everyday life.</li>
	<li>Improves Mental Wellbeing: People who strength train are reported to have a better mental health than those who do not. It&rsquo;s not just because exercise produces endorphins; strength training boosts self-esteem due to a greater degree of accomplishment and reward each time the resistance is increased.&nbsp; 
	&nbsp;</li>
</ul>

It&rsquo;s important to mention that the idea that women might &ldquo;bulk up&rdquo; due to weight lifting is not possible because they simply do not have enough testosterone in their bodies. Testosterone is the hormone responsible for bulking up or appearing masculine and the absence of it considerably delays or makes difficult the process of achieving a hefty musculature. In fact, strength training might give women the appearance of being leaner, as muscle occupies less space than fat in the body.&nbsp;&nbsp; 
&nbsp;

Strength training is as beneficial for women as it is for men &mdash; or even more so &mdash; and women can perform much better at it than men all due to the presence of the oestrogen hormone. Estrogen not only influences bone maturation, but also strengthens muscles and their surrounding tissue, such as tendons and ligaments. While women may experience a range of performance as estrogen levels rise and fall throughout their cycle, the fitness routine in itself is better for them. This is because the risk for osteoporosis rises after menopause, when estrogen levels permanently dip.

So, weight lifting is not a masculine activity. In fact, it should be an imperative aspect of one&rsquo;s fitness routine regardless of their sex assigned at birth or the gender that they identify with.

Zuha Malik

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

Screens Off

As parents, it&rsquo;s easy to get caught up in the day-to-day responsibilities of raising children. Sometimes we need to look beyond our own needs and pay attention to what our children need. And what they need is to play! We do not mean the new conventional mode of what&rsquo;s considered play nowadays &mdash; videogaming &mdash; we mean play play, the old-fashioned way&nbsp;&mdash; going outside, for example. And this is why: 
&nbsp;

Different Activities

<h5 dir="ltr">Channels Their Creativity</h5>

Playing is an essential part of childhood and is a critical part of your child&rsquo;s development. It allows children to use their creativity while developing their imagination, dexterity, and physical, cognitive, and emotional strength.

Playing helps children learn about the world around them by exploring it. They find out about objects in their environment by playing with them or using them in different ways. For example:

<ul>
	<li>If you want your child to know that something is hot or cold or wet or dry then give him an ice cube to hold in his hand for a few seconds then put it down for him to pick up again when his hand isn&rsquo;t frozen anymore (be careful though!). You can also do this with other things like putting sandpaper on top of newspaper so that they can feel the difference between rough or smooth surfaces etc...</li>
	<li>You could also get some paint brushes and some water colors so they could paint themselves as well as any other surfaces around them! This way they&rsquo;ll learn how different kinds of materials behave differently depending on what kinds of pressures have been applied (or not). 
	&nbsp;</li>
</ul>

<h5>Aids In Healthy Brain Development</h5>

<a href="https://merisehat.pk/article/healthier-ways-of-disciplining-children" target="_blank">Playing helps children</a> build empathy, social skills, creativity and problem-solving skills. Your child is also bound to develop communication and physical wellness.&nbsp;

&nbsp;

<h5>Learning Experience Unmatched By Any School</h5>

<ul>
	<li>Playing with other children is a great way for your child to develop social skills and gain self-confidence. It helps them learn how to get along with others, compromise, share, take turns and solve problems.</li>
	<li>Children who tend to play more physically are often presented with challenges that require an on-the-spot solution. They use the process of trial and error when they play because they can experiment to see what works or doesn&#39;t work when trying something new &mdash; this teaches them how to solve problems on their own!</li>
	<li>Think about all the different ways you can use a box: build a fort inside of it, stack some blocks on top of it, turn it into an art project... there are so many options! When kids play with everyday objects like boxes instead of toys that have been given special attention by adults specifically marketed towards toddlers (with flashing lights and sounds), they can explore the world around them in new ways through open-ended play rather than pre-packaged activities that come from manufacturers who profit off selling extra stuff instead of fostering creativity in kids&#39; brains.&quot; 
	&nbsp;</li>
</ul>

<h5>It Allows Children To Develop Resiliency</h5>

Children learn to cooperate and share with others. Playing allows children to practice problem-solving skills, which helps them become more independent thinkers and decision makers in the future.

&nbsp;

<h5 dir="ltr">Release Energy Or School Stress In A Fun Way</h5>

Playing is a natural way to let off steam. When you&rsquo;re a kid, the world can be overwhelming, so it&rsquo;s good for kids to have opportunities to get their feelings and stress out in a safe environment.

As children play, they learn to accept new challenges and frustrations. They experience the euphoria of winning, the endorphins released due to physical activity but most importantly, they learn to lose and quit when needed. This is a good practice for life, because we all have to face the reality that not everyone can be the first or win every time. 
&nbsp;

<h5 dir="ltr">Learn About The World</h5>

Children get to see places, meet people on their own and even initiate conversations. Children learn more through social interaction than they do from passive observation.

The most important aspect of playing is that it is a way for children to feel safe. They can express themselves in ways that are acceptable in a group setting without having to worry about being criticised or judged by others. In this safe environment, children can explore their feelings and thoughts without fear of repercussion from adults or other kids (which would come with consequences if done outside of play). 
&nbsp;

<h5 dir="ltr">Physical Fun Is Old School But Natural</h5>

Playing is one of the most natural and important things we do in our lives. In fact, it&rsquo;s a necessity for human development. Playing helps children build skills that will shape them into productive adults &mdash; skills like problem solving, socialisation and creativity.

Physical activity also helps children learn to regulate their emotions while they explore the world around them. This ability comes in handy when dealing with stressful situations later on in life (like exams or job interviews).

&nbsp;

Playing is something that we have been doing since the beginning of time, and it will continue to be an important part throughout all future generations. While there are many factors involved in choosing how much playtime your child should have each day, you can always look back at these reasons why playing is important for their development. So go ahead &mdash; let them play!

If you&#39;re pregnant, you may be wondering what you can do to prepare for the big day. There are plenty of things that will help make your labour easier and keep your body healthy while it grows a baby. Here&rsquo;s my advice on how to boost your chances of having an easy and healthy childbirth experience. 
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prepare for the big day

One of the most important things you can do to prepare for childbirth is to get as much rest as possible. That&rsquo;s not just because it will make you feel better, but also because it will help your baby grow and develop.

Rest is especially important for pregnant women, who need plenty of sleep to meet their bodies&rsquo; demands for nutrients and energy during pregnancy. A baby needs that energy too! As long as there are no complications with your pregnancy or labour, it&rsquo;s a good idea to take lots of naps throughout the day, even if you don&#39;t feel tired. It will help keep both you and your little one happy and healthy in the long run. 
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Wear shoes that are comfortable and supportive, such as those that are flat or have very low heels. Good arch and ankle support is important for you to be able to walk in them. Your shoes should have a good grip on the floor so that you can walk safely while they are wet or slippery (e.g., when the floor is icy). 
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<ul dir="ltr">
	<li>Don&rsquo;t stand for long periods of time.</li>
	<li>Don&rsquo;t sit for too long.</li>
	<li>Don&rsquo;t cross your legs.</li>
	<li>Don&rsquo;t wear high heels. 
	&nbsp;</li>
</ul>

Exercise can help you sleep better and help you cope with stress. Being physically active can help you lose weight, which has many benefits including an improved outlook and higher self-esteem (both of which will be handy during labour). It will also help you glow! 
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Kegel exercises are a type of exercise that strengthen the pelvic muscles. The pelvic muscles include pubococcygeus (PC) muscles and the urethral sphincter, which are responsible for contracting during orgasm (both women and men) and ejaculation in males, as well as when urinating or having bowel movements in both sexes. They also help control the flow of urine from the bladder, helping to prevent leakage from an enlarged prostate gland or urinary tract infection (UTI). Kegel exercises can help some women who have trouble with bladder control after childbirth. 
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Lie down on your back with knees bent so that your feet are flat on the floor and close together; keep arms at sides if comfortable or place them above head with elbows bent so they rest comfortably against ears if desired; relax all body parts except buttocks. Focus on relaxing tense areas such as shoulders and thighs. You should feel like you&rsquo;re making yourself &ldquo;soft&rdquo; all over before starting any exercise involving these areas; this will help prevent injury later on because we don&rsquo;t want anyone getting injured during childbirth either! 
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You should eat a variety of foods from all of the food groups. Whole grains, fruits, and vegetables are good sources of fibre. Fruits and vegetables also have vitamins and minerals that nourish your body. Good sources of protein include lean meats such as fish or poultry, beans, eggs, nuts, seeds and low-fat dairy products. Limit processed foods such as chips, crackers, cakes and cookies because they lack the nutrients you need to stay healthy during pregnancy. High-fat foods can cause weight gain during pregnancy which increases your risk for developing certain pregnancy complications, such as preeclampsia (high blood pressure) or gestational diabetes (high blood sugar). 
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<ul>
	<li>Eat a <a href="https://merisehat.pk/article/what-are-the-common-components-that-constitute-a-healthy-diet">healthy diet</a></li>
	<li>Drink plenty of water</li>
	<li>Sleep as much as you can</li>
	<li>Sleep in a comfortable position, ideally on your side with a pillow under your tummy and another one between your legs to help keep baby from pushing on your bowel (if you are feeding him or her)</li>
	<li>Avoid too much caffeine or alcohol, which can cause contractions and make you feel jittery. Also avoid smoking because it restricts blood flow to the uterus and placenta, which could affect oxygen supply to the baby</li>
	<li>Avoid heavy lifting, working out too hard or going for long walks until after delivery because these things aren&rsquo;t good for either of you right now!</li>
	<li>Avoid too much stress &mdash; take some time each day just for yourself so that when the big day comes (and it will come) everything will go smoothly 
	&nbsp;</li>
</ul>

&nbsp;While it&rsquo;s important to be prepared for childbirth and know the basics of what to expect, don&rsquo;t worry if you&rsquo;re not sure about all of these things. The most important thing is that you feel comfortable during and after birth. So, get as much rest as possible and make sure your doctor knows how well rested you are.