Safia Mehmood

Discover the intersection of traditional Pakistani remedies and modern life for winter wellness. Meri Sehat guides you to a healthy season.

Warming Up To Winter Wellness: Traditional Pakistani Remedies Meet Modern Life

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Madeeha Syed

Five Protein Masks For Your Hair

Overview

Does your hair feel dry and brittle? The shine&rsquo;s missing, too. It&rsquo;s not just a bad hair day. Every day, it&rsquo;s the same. Whoever heard of flipping unhealthy hair? It&rsquo;s a nightmare to even imagine it. Especially if there&rsquo;s breakage or maybe dandruff. Ugh!

It&rsquo;s high time you take back control and bring back that luster, softness, and strength. It should always have been sleek, silky hair or, you know, bouncy curls. That&rsquo;s what you want, too. You want to feel that confidence that comes with healthy hair.

But before you go ahead with expensive experiments at your salon, why not try some remedies at home? The nourishment your hair needs is in your kitchen. 
&nbsp;

Protein hair masks

Of all of the types of hair masks that you could use, protein hair masks are among the best. This is because these types of masks stimulate the production and strengthening of keratin, the protein component of hair and nails.&nbsp;

Some of the protein-rich foods that are easily available and that you can source locally are:&nbsp;

<ul>
	<li>Eggs</li>
	<li>Yogurt</li>
	<li><a href="https://merisehat.pk/article/milk-a-nutritional-powerhouse" target="_blank">Milk</a></li>
	<li>Cheese</li>
	<li>Nuts and seeds&nbsp;</li>
	<li>Legumes and beans&nbsp;</li>
	<li>Coconut milk</li>
</ul>

Now, you can use all of these ingredients to make an incredible protein pack for your hair, along with a combination of natural conditioners, such as olive and coconut oil, banana puree, and honey. Or you can squeeze in some citrus fruit juices, such as those of lemons and oranges for cleansing your scalp and further stimulating collagen production. 
&nbsp;

&nbsp;You can easily whip up these in your kitchen today: 
&nbsp;

<h5>&nbsp;1. The Regular</h5>

Ingredients

<ul>
	<li>1 egg yolk</li>
	<li>2 tablespoon yogurt</li>
	<li>1 tablespoon lemon juice</li>
	<li>1/2 tablespoon olive oil&nbsp;</li>
</ul>

Components: Folate, vitamins A &amp; E, biotin, whey and casein proteins, squalene, lactic acid, oleic acid, and citric acid.&nbsp;

Directions: If you&rsquo;ve grown up desi, chances are you&rsquo;ve already tried this mask at least once in your life. You&rsquo;d want to mix these ingredients together and apply the paste directly onto your roots while progressing outwardly with your fingers to the tips of your hair.&nbsp; 
&nbsp;

How This works

<ul>
	<li>The biotin, whey, and casein proteins replenish your hair.&nbsp;</li>
	<li>The squalene and oleic acid moisturise and lock collagen into the strands.&nbsp;</li>
	<li>Vitamins A &amp; E supports scalp health by producing sebum and then preserving the protective lipid layer on a follicular level.</li>
	<li>Citric and lactic acids fight off dandruff and promote hair growth by strengthening the follicles with a protective coating.&nbsp;</li>
</ul>

Word Of Caution: Be careful not to add over half a tablespoon of olive oil to this concoction. This is because olive oil is extremely dense and washing it out might become difficult afterwards.&nbsp; 
&nbsp;

<h5>2. The &lsquo;Aha!&rsquo; Mask</h5>

Ingredients

<ul>
	<li>2 tablespoon coconut milk</li>
	<li>1 egg</li>
	<li>1 teaspoon white sugar</li>
</ul>

Components: Globulin and albumin proteins, biotin, folate, lauric acid, vitamins C &amp; E, alpha hydroxy acid (AHA).&nbsp;

Directions: Mix the sugar into the coconut milk until it&rsquo;s partially dissolved and then add in the egg. Apply directly onto your roots while progressing outward. Cover with a shower cap and wash away after two hours.&nbsp; 
&nbsp;

How this works

<ul>
	<li>The sugar inside this mask contains alpha hydroxy acid (AHA), which removes dead skin cells. This ensures that the conditioning from other ingredients is more effective.&nbsp;</li>
	<li>Coconut milk is an excellent source of multiple vitamins, such as C and E as well as variations of the vitamin B. It also contains protein and fat, and will both replenish, condition, and protect your hair strands.&nbsp;</li>
	<li>The egg yolk provides an additional dose of protein whereas its whites clean the scalp of excess oil.&nbsp;</li>
</ul>

Word Of Caution: If you have dry hair, it might be best to skip the egg whites and stick only to the egg yolk. This is because egg whites remove excess <a href="https://merisehat.pk/article/how-to-oil-your-hair" target="_blank">oil from hair</a> and can have a counterproductive effect on your conditioning efforts. 
&nbsp;

<h5>3. The Breakfast Smoothie</h5>

Ingredients

<ul>
	<li>1 tablespoon of any nut butter (peanut, almond, or mixed nut and seed)</li>
	<li>3 tablespoons milk</li>
	<li>2 tablespoons coconut oil</li>
	<li>1 tablespoon honey 
	&nbsp;</li>
</ul>

Components: Casein, whey, and vegetable protein, B vitamins, phosphorus, zinc, and lauric and lactic acid.

Directions: Gently warm the milk and add to a bowl. Mix in nut butter until dissolved and then add coconut oil. Apply paste onto roots and in outward directions towards the ends until all strands are covered. 
&nbsp;

How This Works

<ul>
	<li>Vegetable protein is easier than animal protein for the hair to absorb and retain.</li>
	<li>Nut butter also contains phosphorus and zinc, which strengthen, repairs, and promotes the growth of hair cells.</li>
	<li>Milk provides an additional dose of protein that is locked in by the lauric acid in coconut oil.</li>
	<li>The coconut oil also conditions the hair, an action that is then reinforced by the emollients in honey.</li>
	<li>Honey also acts as a humectant, which means that it locks moisture into the hair. 
	&nbsp;</li>
</ul>

Word Of Caution: There&rsquo;s nothing really to watch out for here, but you can replace animal milk with nut milk if you like. 
&nbsp;

<h5>4.Ghar Ki Murghi</h5>

Ingredients

<ul>
	<li>&frac12; cup lentils</li>
	<li>1 teaspoon fenugreek seeds</li>
	<li>1 teaspoon honey</li>
</ul>

Components: Vegetable protein, iron, folate, phosphorus, flavonoids, and saponins.&nbsp;

Directions: Soak the lentils and fenugreek seeds in equal parts water overnight. Blend into a paste, mix in honey, and apply to the hair. Cover with a shower cap for a couple of hours.&nbsp; 
&nbsp;

How This Works

<ul>
	<li>Lentils contain high quantities of vegetable protein as well as iron, folate, and phosphorus. The iron oxidizes the blood cells and, in turn, rejuvenates hair follicles.&nbsp;</li>
	<li>Fenugreek seeds have a similar impact.&nbsp;</li>
	<li>Flavonoids truncate the transition phase from hair cell resting to growth stage.&nbsp;</li>
	<li>Saponins cleanse and thicken hair, making them feel silkier and softer.&nbsp; 
	&nbsp;</li>
</ul>

Word Of Caution: There&rsquo;s nothing to watch out for here either, but you can use either legume or seed if you like.&nbsp; 
&nbsp;

<h5>5.&nbsp; Banana Sundae</h5>

Ingredients

<ul>
	<li>1 medium-sized banana</li>
	<li>2 tablespoons coconut oil</li>
	<li>1 tablespoon honey</li>
	<li>1 tablespoon yogurt</li>
</ul>

Components: Silica, isopentyl acetate, casein and whey protein, and lauric acid.

Directions: Mash the banana until it reaches a uniform consistency. Then add the remaining ingredients and apply. 
&nbsp;

How This Works

<ul>
	<li>The silica in bananas boosts hair texture from within. It also contains isopentyl acetate, which is a natural oil that deeply conditions the hair.</li>
	<li>Lauric acid has a similar impact.</li>
	<li>The honey helps preserve this improved texture. 
	&nbsp;</li>
</ul>

Bottom Line

You can mix and match the ingredients listed above to find a hair pack that works best for you. Ideally, apply it once a week and keep on for a maximum of two hours at a time.

Zuha Malik

Wellness Metaverse: Bridging The Gap To Real-Life Wellbeing Or Falling Short?

In today&#39;s fast-paced digital era, where reality and virtual reality often blur, enters a new player: the Wellness Metaverse. So far, at home workouts normally mean that you play your favorite trainer&rsquo;s video on youtube and just follow along but what if you are able to train as if you are with them in the same room. Sounds like a complete game changer. This may be possible with the help of virtual reality.

What exactly is the wellness metaverse, and how does it align with our real-life wellbeing goals? Let&#39;s embark on a virtual journey to decode this tech trend. 
&nbsp;

Wellness Metaverse

Picture This:&nbsp;You&#39;re donning a VR headset, stepping into a world where your wellness goals are just a virtual leap away. The Wellness Metaverse is a burgeoning virtual space, leveraging VR technology to offer an immersive health and wellbeing experience. From virtual yoga classes to <a href="https://merisehat.pk/article/the-healing-power-of-meditation-easing-depression-from-within">meditation</a> sessions in otherworldly landscapes, it&#39;s promising a holistic wellness journey &ndash; but in a digital realm. 
&nbsp;

<h5>Bridging The Virtual And The Real</h5>

The Question Beckons: Can virtual experiences in the Wellness Metaverse genuinely impact our real-world health? It&#39;s a bit like asking if watching cricket on TV improves your batting skills &ndash; it might inspire you, but you still need to hit the field to score runs. Similarly, VR technology in the wellness sphere can be a source of motivation and learning, but the real test comes when you apply these learnings in the real world. 
&nbsp;

<h5>The Pros: A New Reality Of Wellness</h5>

Let&#39;s not underestimate the power of VR technology in the wellness space. For those who find traditional gym environments daunting or meditation classes inaccessible, the Wellness Metaverse can be a welcoming alternative. Imagine practicing mindfulness atop a virtual Himalayan peak or following a fitness routine on a simulated beach &ndash; all from the comfort of your living room in Karachi or Lahore. 
&nbsp;

<h5>The Cons: Are We Missing The Touch Of Reality?</h5>

However, let&#39;s not forget, life is not a simulation. While the Wellness Metaverse can offer convenience and innovation, it lacks the tactile, real-world experiences &ndash; the warmth of the sun during an outdoor jog, the camaraderie of a local fitness group, or the hands-on guidance of a personal trainer. 
&nbsp;

<h5>Empowerment Through Balance</h5>

The key lies in balance. The Wellness Metaverse can be a fantastic tool for motivation, learning new techniques, and even for initial steps into the wellness journey. But it&#39;s crucial to complement these virtual experiences with real-world practices. Use the metaverse as a springboard, not just a swimming pool. 
&nbsp;

Mix And Match: Combine virtual reality exercises with real-world activities. Try a virtual yoga session one day, and the next day, attend a class at your local studio.

Tech-Free Time: Allocate time away from all tech &ndash; yes, even your phone. It&#39;s essential for your mental wellbeing to disconnect occasionally.

Cultural Connection: Incorporate traditional Pakistani wellness practices along with your metaverse experiences. Perhaps a session of yoga in VR followed by a cup of traditional herbal tea.

Community Engagement: Remember, wellness isn&#39;t just a solo journey. Engage with your community, family, and friends in health and fitness activities outside the virtual world. 
&nbsp;

In conclusion, the Wellness Metaverse is an exciting development, a tool in our wellness toolkit, but not the entire toolbox. It offers a glimpse into a future where technology supports our health goals, but it cannot replace the rich, tactile experiences of real-world wellness practices. So, use it wisely, balance it with real-life experiences, and remember, the ultimate goal is your wellbeing, whether achieved in a virtual world or the beautiful, chaotic, and wonderfully real world we live in.

Umna Salah

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Mental Health

First defined by Norman E. Rosenthal M.D. in 1984 at the National institute of Mental Health, seasonal depression or Seasonal Affective Disorder (SAD) is a pattern of consistent low mood and other common indicators of depression.&nbsp;

Typically symptoms show up in the autumn and winter months and when there is low exposure to sunlight.&nbsp;

Initially the idea was received with some skepticism and its validity has been questioned, especially by a study conducted by the CDC back in 2016. It has recently been renamed as &ldquo;depressive disorder with seasonal pattern&rdquo; by the DSM V (fifth edition of The Diagnostic and Statistical Manual of Mental Disorders).&nbsp;

It&rsquo;s not considered as a distinct disease anymore, but rather <a href="https://merisehat.pk/disease/depression">depression</a> that is exacerbated at the same time each year, usually fall and winter months. Although, we do see spring and summertime depression.&nbsp; 
&nbsp;

What Does it Feel Like?

&nbsp;SAD usually manifests with the characteristic symptoms of depression which can include:&nbsp;<ul><li>Inability to feel pleasure (anhedonia)</li><li>Decreased energy for everyday tasks</li><li>Changes in weight or appetite</li><li>Craving for high-carb foods</li><li>Trouble sleeping (insomnia) or excessive sleeping (hypersomnia)</li><li>Social isolation and hibernation</li><li>Decreased libido</li><li>Feelings of hopelessness or worthlessness</li><li>Agitation and irritable behavior</li><li>Trouble focusing</li><li>Suicidal ideation </li></ul>

There is no clear understanding of why some people suffer through this, but familial and geographical connections have been established.&nbsp;Family history of seasonal depression and people living in colder climates or higher altitudes are much more likely to develop it.&nbsp;Also, if you already have a mental health disorder such as depression, anxiety or bipolar disorder, it increases your chances of experiencing seasonal depression.&nbsp;Reduced exposure to sunlight and Vitamin D deficiency have also been implicated.&nbsp;Our body captures sunlight through the eyes from where it’s taken to the brain where it regulates the production of serotonin and melatonin. These hormones play a role in regulating our mood and sleep.&nbsp;Interestingly, it’s also thought to be a biochemical evolutionary hangover from our ancestors who typically hibernated or exhibited reduced activity during the winter months.

So How Do we Treat This?

&nbsp;Following are some ways you can manage this condition:&nbsp; <ul><li>Exposure to sunlight every morning: This has been shown to lead to the production of melatonin earlier in the evening leading to better sleep. It also makes it easier to fall asleep at bedtime. This is why an early morning jog can bring you double the benefit of regular exercise.&nbsp; </li><li>Regular exercise: Exercise improves mood in any weather. You reap the benefits of happy hormones such as endorphins and dopamine which in turn leads to a long-term improvement in your mood.&nbsp; </li><li>Vitamin D supplements: Although it’s still unclear how low levels of Vitamin D can lead to the development of SAD, it has consistently been observed that all people with seasonal depression have this issue. Hence, taking Vitamin D supplements can definitely help you feel better.&nbsp; </li><li>Social interaction: Just because it’s cold outside doesn’t mean you have to start skipping your game nights and hangouts with friends. In fact, you should start increasing the frequency of these activities. We all saw how the incidence of depression increased during the Covid-19 pandemic since no one could meet anyone anymore. This is exactly why we need human interaction. We are social animals and need connection to thrive.&nbsp;&nbsp; </li><li>Journaling: Noting down your moods throughout the year and taking note of when you see an uptick in depressive symptoms can help you assess what's wrong and what works. Journaling has been shown to improve mental health in general as well and helps you keep track.&nbsp; </li><li>Antidepressant medication: Since it’s a variant of depression, antidepressants such as SSRIS (Fluoxetine, Paroxetine etc.) are shown to be effective for managing the symptoms. However, you should only take medication when prescribed by and under the supervision of a mental health care provider.&nbsp; </li><li>Light therapy (phototherapy): Other than exposure to sunlight, light therapy uses a light box to emit lights of different wavelengths. You sit in front of the box at a prescribed distance (30-60cm) with your eyes open, but not directly staring at the light. It also involves “dawn simulation” which is exactly what it sounds like. It simulates dawn by timing lights and alarm clocks to start turning on gradually over a period of 30 minutes to 2 hours. In many studies, light therapy has been shown to be more effective than CBT in improving sleep and social withdrawal symptoms.&nbsp; </li><li>Cognitive Behavioral Therapy (CBT): This helps you identify unhelpful thought patterns and transform them into a healthier approach towards life. It’s an effective therapeutic tool with application in almost all kinds of mental health issues and can help with seasonal depression as well. CBT is specifically focused on seasonal affective disorder and research has shown that people who receive light therapy along with CBT fare far better long term than people who only receive light therapy.&nbsp;&nbsp; </li><li>Tryptophan: This is an amino acid and a serotonin precursor. Other than taking supplements for this you can increase the consumption of foods containing tryptophan such as turkey, chicken, tuna, eggs, milk, chia seeds, oats, nuts etc. </li></ul>

Seasonal Depression in Pakistan

There’s a general consensus that people living in high altitudes and experiencing severe cold climates are more prone to SAD. It’s no surprise that we see more of these cases in Pakistan’s northern areas, even though there’s a cultural reluctance to talk about these things openly. It’s also more common in women and in people between ages of 40 to 60 years.In Pakistan, not much research has been done to document the effects of SAD, but some longitudinal studies do show people experiencing depressive symptoms with a seasonal pattern.&nbsp;One study noted that people here are more prone to experiencing depression, anxiety and related symptoms during the summer months, especially in low-altitude areas. Although similar patterns were observed in spring and winter months, it was nowhere as close to the number of cases we see in summers.&nbsp;

Dr. Safia Mehmood

Ah, winter in Pakistan! The season of weddings, oranges, and, let&rsquo;s not forget, the sneaky cold and flu. But before you rush to the nearest pharmacy, have you considered the wisdom of traditional remedies passed down through generations? Yes, I&rsquo;m talking about the herbal concoctions and natural <a href="https://merisehat.pk/article/natural-remedies-for-the-cold-flu-and-cough">remedies </a>that your grandmother swore by. They&rsquo;re not just folklore; there&rsquo;s a blend of science and tradition in those age-old recipes. Let&rsquo;s explore the advantages of using natural remedies and how they intertwine with modern wellness practices. 
&nbsp;

Advantages of natural remedies

Remember the haldi doodh (turmeric milk) your Ammi forced you to drink when you had a cold? Or the honey and lemon concoction for that annoying sore throat? These aren&rsquo;t just comfort drinks; they are the essence of traditional Pakistani wellness, steeped in herbal medicine wisdom. 
&nbsp;

So, why opt for herbal remedies? For starters, they&rsquo;re natural, have fewer side effects, and are a testament to centuries-old wisdom. They&rsquo;re the original &lsquo;alternative medicine&rsquo; and have been the backbone of Pakistani households long before pharmacies lined our streets. 
&nbsp;

<h5>The Power Of Desi Ingredients</h5>

<ul>
	<li>Haldi (Turmeric): Not just for your biryani, turmeric is a powerhouse of anti-inflammatory properties. A cup of warm turmeric milk can work wonders for winter aches and boost immunity. 
	&nbsp;</li>
	<li>Adrak (Ginger): Ginger tea, anyone? This root is a hero when it comes to fighting colds and soothing sore throats. 
	&nbsp;</li>
	<li>Tulsi (Holy Basil): Revered in many Pakistani homes, tulsi leaves in tea can help fend off those pesky winter bugs. 
	&nbsp;</li>
</ul>

While these traditional remedies are fantastic, it&#39;s essential to balance them with modern medicine when necessary. Got a fever that won&rsquo;t budge or a cough that&rsquo;s getting worse? It might be time to visit your doctor. Remember, dadi&rsquo;s remedies are a supplement, not a substitute for professional medical advice. 
&nbsp;

<h5>Empowerment Through Self-Care</h5>

<ul>
	<li>Listen To Your Body: Your body knows best. Pay attention to what it needs - sometimes, it&rsquo;s rest, other times, it might be a cup of warm honey-lemon water. 
	&nbsp;</li>
	<li>Experiment With Traditional Recipes: Be adventurous in the kitchen this winter. Try making your own herbal concoctions. It&rsquo;s both empowering and comforting. 
	&nbsp;</li>
	<li>Cultural Connection: Embrace the Pakistani tradition of using natural remedies. It&rsquo;s a beautiful way to connect with your roots and take care of your health. 
	&nbsp;</li>
</ul>

In Pakistan, where every season brings its own set of traditions and remedies, winter is no different. It&rsquo;s a time to revisit the wisdom of our ancestors and blend it with the knowledge of today. So, this winter, as you wrap yourself in your shawl and sip on that adrak chai, remember that you&rsquo;re not just keeping warm; you&rsquo;re partaking in a legacy of wellness that&rsquo;s been cherished for generations. Stay warm, stay healthy, and let the power of traditional remedies keep you thriving through the winter!