WORLD KIDNEY DAY:12th MARCH

 Raising Awareness About Kidney Health and the Importance of Hydration

Our kidneys play a crucial role in maintaining overall health by filtering waste, balancing fluids, and regulating essential minerals in our bodies. However, kidney diseases often go unnoticed until they reach advanced stages, making awareness and preventive care essential. One of the simplest and most effective ways to support kidney health is by staying properly hydrated.

Understanding Kidney Function

The kidneys are two bean-shaped organs responsible for:

• Filtering Waste: Removing toxins and excess fluids from the blood.

• Balancing Electrolytes: Regulating levels of sodium, potassium, and calcium.

• Producing Hormones: Helping control blood pressure, red blood cell production, and bone health.

When kidney function declines, waste can accumulate, leading to serious health issues such as chronic kidney disease (CKD) or kidney failure.

The Role of Hydration in Kidney Health

Water is essential for kidney function. Proper hydration helps:

• Flush out toxins and prevent kidney stones.

• Reduce the risk of urinary tract infections (UTIs), which can lead to kidney damage.

• Maintain the balance of bodily fluids and electrolytes.

• Support overall kidney function and reduce strain on the kidneys.

How Much Water Should You Drink?

The amount of water needed varies based on factors such as age, activity level, and climate. However, general guidelines suggest:

• Men: About 3.7 liters (125 ounces) per day.

• Women: About 2.7 liters (91 ounces) per day.

• Individuals with kidney disease or certain conditions should consult a doctor regarding their hydration needs.

Tips for Maintaining Kidney Health

1. Drink Enough Water: Keep a water bottle handy and sip throughout the day.

2. Eat a Kidney-Friendly Diet: Reduce salt intake and consume fresh fruits, vegetables, and lean proteins.

3. Limit Processed Foods: Avoid excessive sodium and sugary beverages.

4. Monitor Blood Pressure and Blood Sugar Levels: Uncontrolled hypertension and diabetes are leading causes of kidney disease.

5. Exercise Regularly: Physical activity supports overall health and kidney function.

6. Avoid Overuse of Painkillers: Long-term use of NSAIDs (like ibuprofen) can harm the kidneys.

7. Get Regular Checkups: Early detection through kidney function tests can prevent complications.

Take Action Today!

Raising awareness about kidney health starts with simple lifestyle changes, and hydration is a key component. Encourage your family and friends to drink more water and adopt kidney-friendly habits. By taking care of your kidneys today, you ensure a healthier future.

Your kidneys work hard for you—make sure you take care of them in return!

GLAUCOMA DAY: 12th MARCH

 Glaucoma Day Urges Early Eye Checkups to Prevent Vision Loss—Protect Your Sight Today!

Glaucoma is a silent thief of sight, often progressing without noticeable symptoms until significant vision loss occurs. Observed worldwide, Glaucoma Day serves as a crucial reminder for individuals to prioritize their eye health through early detection and regular checkups. By understanding the risks, symptoms, and preventive measures, we can take proactive steps to safeguard our vision.

What is Glaucoma?

Glaucoma is a group of eye diseases that damage the optic nerve, usually due to increased intraocular pressure. If left untreated, it can lead to irreversible blindness. The two main types of glaucoma are:

• Open-Angle Glaucoma: The most common form, characterized by a slow clogging of drainage channels in the eye, causing gradual pressure buildup.

• Angle-Closure Glaucoma: A less common but more severe type that occurs when the drainage angle is blocked suddenly, leading to a rapid rise in eye pressure and potential vision loss.

Why Early Detection is Essential

Since glaucoma develops gradually and painlessly, many individuals may not realize they have the condition until irreversible damage has occurred. Routine eye examinations are the only way to detect glaucoma in its early stages. If diagnosed early, treatment options such as medication, laser therapy, or surgery can help slow or prevent further vision loss.

Who is at Risk?

Certain factors increase the likelihood of developing glaucoma, including:

• Age (people over 40 are at higher risk)

• Family history of glaucoma

• High eye pressure

• African, Hispanic, or Asian descent

• Pre-existing conditions such as diabetes, hypertension, or severe nearsightedness

Steps to Protect Your Vision

1. Schedule Regular Eye Exams: Comprehensive eye checkups, especially after age 40, are essential for early detection.

2. Maintain a Healthy Lifestyle: A balanced diet, regular exercise, and avoiding smoking can contribute to overall eye health.

3. Protect Your Eyes: Wear protective eyewear to prevent injuries that could increase glaucoma risk.

4. Manage Health Conditions: Control diabetes, high blood pressure, and other conditions that may impact eye health.

5. Be Aware of Symptoms: Though glaucoma is often asymptomatic, sudden vision changes, severe eye pain, or halos around lights require immediate medical attention.

Take Action Today!

Glaucoma Day is a perfect occasion to prioritize your vision health. If you haven’t had an eye exam in a while, schedule one today. Encourage your loved ones to do the same—early detection can save sight. Protect your vision and spread awareness to help prevent blindness caused by glaucoma!

Your eyesight is precious—don’t wait until it’s too late. Take charge of your eye health today!

NO SMOKING DAY: 11th MARCH

 

Encouraging Smokers and Vapers to Quit: Promoting a Tobacco-Free Lifestyle

Quitting tobacco and vaping is one of the most effective ways to improve health and reduce the risk of serious diseases. Both smoking and vaping have severe health consequences, and understanding these risks can motivate individuals to seek help and adopt a healthier lifestyle. In this blog, we will explore the worsening side effects of smoking and vaping, strategies for overcoming addiction, and resources available to support those who want to quit.

Worsening Side Effects of Smoking

Smoking is well-documented to have devastating health impacts. Some of the most significant risks include:

• Cancer and Lung Disease: Smoking is responsible for about 90% of all lung cancer deaths and causes chronic obstructive pulmonary disease (COPD), which can lead to severe breathing difficulties4.
• Cardiovascular Diseases: Smoking increases the risk of heart disease and stroke by damaging blood vessels and raising blood pressure4.
• Reproductive Issues: Smoking can reduce sperm count and increase the risk of pregnancy complications4.
• Immune System Impairment: Smoking weakens the immune system, making smokers more susceptible to infections4.

Worsening Side Effects of Vaping

While vaping is often perceived as a safer alternative to smoking, it poses significant health risks as well:

• Nicotine Addiction: Most e-cigarettes contain nicotine, which is highly addictive and can harm brain development in children and teenagers5.
• Lung Problems: Vaping has been linked to lung injuries, including conditions like EVALI (e-cigarette or vaping product use-associated lung injury), which can cause severe respiratory symptoms5.
• Heart Issues: Nicotine in e-cigarettes can increase heart rate and blood pressure, potentially leading to cardiovascular problems5.
• Oral Health Issues: Vaping may contribute to tooth decay and gum irritation5.

Strategies for Quitting

Quitting tobacco and vaping requires a combination of willpower, support, and sometimes medical intervention. Here are some effective strategies:

1. Set a Quit Date

• Choose a specific date to quit and prepare for it by removing all tobacco-related items from your environment.
• Inform friends and family about your decision to quit so they can support you.

2. Use Nicotine Replacement Therapy (NRT) or Prescription Medications

• NRT products like gum, patches, and lozenges can help manage withdrawal symptoms.
• Prescription medications such as varenicline and bupropion are also effective in reducing cravings7.

3. Engage in Physical Activity

• Exercise can distract you from cravings and improve mood.
• Activities like walking, jogging, or yoga can help manage stress and anxiety6.

4. Practice Relaxation Techniques

• Mindfulness, meditation, and deep breathing exercises can help manage stress without nicotine6.

5. Seek Behavioral Support

• Join support groups or seek counseling to stay motivated and address challenges.
• Digital tools like apps and text messaging services can provide ongoing encouragement7.

6. Reward Progress

• Celebrate milestones with non-smoking related rewards, such as a new outfit or a weekend getaway.
• Remind yourself of the health benefits and financial savings from quitting.

Promoting a Tobacco-Free Lifestyle

Creating a tobacco-free environment is crucial for maintaining a healthy lifestyle. Here are some ways to promote this:

• Educate Others: Share information about the dangers of tobacco and vaping with friends and family.
• Support Policies: Advocate for smoke-free and vape-free policies in public places, schools, and workplaces2.
• Engage in Community Activities: Participate in local events that promote health and wellness, such as marathons or health fairs.

Conclusion

Quitting tobacco and vaping is a challenging journey, but with the right strategies and support, it is achievable. By understanding the risks associated with these habits and leveraging available resources, individuals can overcome addiction and adopt a healthier lifestyle. Promoting tobacco-free environments and supporting those who are quitting can make a significant difference in reducing the global burden of tobacco-related diseases.

Additional Resources:

• American Cancer Society: Offers guidance on quitting smoking and managing cravings.
• CDC's Tips from Former Smokers: Provides real-life stories and advice from people who have quit smoking.
• WHO Tobacco Cessation Guidelines: Provides comprehensive recommendations for quitting tobacco, including pharmacological and behavioral interventions.

By working together, we can create a world where fewer people suffer from the devastating effects of tobacco and vaping.

TIBIA

The tibia also known as the shin or shank bone which is a strong long bone of the leg which is medial to the fibula. It is larger, stronger and frontal to the fibula. It is the weight bearing bone of the leg due to which it is the 2^nd largest bone in the body after femur. It bears an axial force upto 4.7 bodyweight. Its bending moment in the sagittal plane in the late stance phase is upto 71.6 bodyweight times millimeter. The bone is named after flute. The tibia forms knee joint proximally with femur, connected with fibula laterally with interosseous membrane and forms a fibrous joint known as syndesmosis & distally tibia forms ankle joint with fibula and talus.

Tibia extension and flexion at the knee joint and dorsiflexion and plantarflexion at the ankle joint. Tibia is composed of a diaphysis and 2 epiphyses. The diaphysis is the midsection of the tibia also known as the shaft of tibia. The only thing epiphyses are the 2 rounded extremities of bone: an upper or proximal and lower or distal. The tibia is most contracted in lower third and distal extremity is smaller than proximal.

There are three parts of the tibia: proximal, shaft and distal.

PROXIMAL END

The proximal part of the tibia consists of medial and lateral condyle which together form the inferior portion of the knee joint. It is flattened in the horizontal plane. Both the condyles are separated by the intercondylar area. The proximal end includes Medial condyle, Lateral condyle, Intercondylar area and Tibial tuberosity.

Medial Condyle

The medial condyle is round. It is larger in comparison to the lateral condyle. The superior surface articulates with the medial condyle of the femur. The surface is oval central part is slightly concave which directly comes in contact with the femoral condyle and the peripheral part is flat and is separated from the femoral condyle by the medial meniscus. The lateral margin of the articular surface is raised to cover the medial intercondylar tubercle. The posterior surface of the medial condyle has a groove. The anterior and medial surfaces are marked by numerous vascular foramina.

Lateral Condyle

The lateral condyle is round, convex and articulates with the lateral condyle of the femur. It is smaller than the medial condyle. The lateral meniscus attaches to all its margins except for the elevated medial margin, which extends to the lateral intercondylar tubercle. The posteroinferior aspect of the lateral condyle articulates with the fibula. The fibula facet is flat, circular and is directed downwards, backwards and laterally. Superomedial to the fibular facet, the posterior surface of the condyle is marked by the groove. The anterior aspect of the condyle bears a flattened impression known as Gerdy’s tubercle.

Intercondylar Area

It is the irregular, non-articular, roughened area on the superior surface between both articular surfaces of the 2 condyles. The middle part is the narrowest. This part is elevated to form the intercondylar eminence (spine of tibia) which is flanked by the medial and lateral intercondylar tubercles. The area widens behind and in front of the eminence as the articular surfaces diverge. The eminence has attachments to the anterior and posterior cruciate ligaments and menisci.

The anterior intercondylar area is the widest anteriorly. Anterior horn of medial meniscus is attached to the medial articular surface anteriorly at the intercondylar area. At the back of the anterior horn of medial meniscus at the smooth area anterior cruciate ligament is there. The anterior horn of the lateral meniscus is attached anterior to the intercondylar eminence, lateral to the anterior cruciate ligament. The anterolateral region of the anterior intercondylar area is perforated by numerous small openings of the nutrient arteries.

The eminence, with medial and lateral tubercles, is the narrow central part of the area. The raised tubercles are thought to provide a slight stabilizing influence on the femur. It is believed that the eminence becomes prominent once walking commences and that the tibial condyles transmit the weight of the body through the tibia.

The posterior horn of the lateral meniscus is attached to the posterior slope of the intercondylar area. The posterior intercondylar area inclines down and backwards behind the posterior horn of the lateral meniscus. A depression behind the base of the medial intercondylar tubercle is for the attachment of the posterior horn of the medial meniscus. The rest of the area is smooth and provides attachment for the posterior cruciate ligament, spreading back to a ridge to which the capsule is attached.

Tibial Tuberosity

The tibial tuberosity is a prominence which is a triangular, broad above, narrow below & located on the anterior aspect of the upper end of the tibia. It limits intercondylar area anteriorly. Inferiorly its continuous with anterior border of the shaft of the tibia. The tuberosity is divided into upper smooth area and a lower rough area. The lower rough area is palpable and is separated from the skin by the subcutaneous infrapatellar bursa. The patellar ligament is attached to the upper smooth surface.

SHAFT

The shaft of the tibia is prismoid in shape. The forward flat part is known as Fibia which is often confused with the fibula. It has three borders—anterior, medial and interosseous; and three surfaces—lateral, medial and posterior.

Borders

Anterior Border

It is the most prominent border which is above the tibial tuberosity and ends below at the anterior margin of the medial malleolus like S-shaped. Its sinuous and prominent in the upper 2/3^rd of its extent but smooth and rounded below and gives attachment to the deep fascia of the leg which forms the shin. It divides medial and lateral surface.

Medial Border

The medial border descends from the anterior end of the groove on the medial condyle to the posterior border of the medial malleolus. The medial border is the most prominent at the medial aspect of the middle third of the tibia. The border in the anteromedial side is smooth and rounded above and below.

Lateral or Interosseous Border

The interosseous or lateral border is thin and prominent. The lateral border begins from the distal and anterior to the fibular articular facet and descends to the anterior border of the fibular notch and is indistinct proximally. The lateral border connects to the interosseous border of the fibula by the interosseous membrane.

Surfaces

Lateral Surface

The lateral surface is between the anterior and lateral borders of tibia which is broad and smooth. The surface in its upper 3/4^th is concave and directed laterally and in the lower 1/4^th is smooth, convex & is directed forwards. The surface is covered by the muscles of the anterior leg compartment.

Medial Surface

The medial surface is smooth, convex and broader above than below. The surface is bounded by anterior and medial borders. The lower 2/3^rd surface is commonly known as the shin of tibia as it is subcutaneous & having only little amount of fat between skin and bone and has no muscle attachments along the most of it. Hence this surface is palpable in the anteromedial aspect of the leg entirely. The upper 1/3^rd is directed forwards and medially which is covered by the aponeurosis derived from the sartorius, gracilis and semitendinosus which are inserted far forward at the anterior crest.

Posterior Surface

The posterior surface is between the medial and lateral borders of the tibia. It is widest in the upper part which is crossed obliquely by the rough line known as the soleal line. The soleal line is beginning behind the fibular facet which descends downwards and medially and ends by joining the medial border at the junction of its upper and middle thirds. The area below the soleal line is elongated. It is divided into medial and lateral parts by a vertical ridge. A nutrient foramen is situated near the upper end of this ridge. It is directed downwards and transmits the nutrient artery which is a branch of the posterior tibial artery.

LOWER OR DISTAL END

The distal end of the tibia changes the shape from triangular in cross section to rectangular like a box in the cross section. The distal end is smaller than the proximal end of the tibia. it is prolonged downwards on its medial side as a strong pyramidal process known as the medial malleolus. The lower extremity of the tibia forms ankle joint with the fibula and talus. The lower end has 5 surfaces: Anterior, Posterior, Lateral, Distal and Medial & Medial malleolus.

Surfaces

Anterior Surface

The surface is smooth and rounded above; covered by the tendons of the extensor muscles. The lower margin of the anterior surface presents a rough transverse depression for the attachment of the articular capsule of ankle joint.

Posterior Surface

The posterior surface is a smooth surface and a shallow, vertical groove which is directed obliquely downward & medially and is continuous with the posterior groove of the talus. The posterior surface is smaller than the anterior surface. The groove serves as a passage for the tendon of tibialis posterior muscle which usually separates the tendon of the flexor digitorum longus from the bone. And laterally to that, the surface has contact of posterior tibial vessels, tibial nerve and flexor hallucis longus.

Lateral Surface

The lateral surface has a triangular fibular notch which is rough on the upper side and on the lower side has a smooth depression. The upper part gives attachment to the inferior interosseous ligament which connects with the fibula. The lower part is covered with cartilage and articulates with fibula and forms the distal tibiofibular joint.

Distal Surface

The distal surface is quadrilateral that is wider in front, smooth, concave sagittally and slightly convex transversely which looks like a saddle shape and articulates with the talus and forms the ankle joint. On the medial side of the distal surface, it continues in the malleolar articular surface and extends into the groove which further separates it from the anterior surface of the shaft. Such extensions, medial or lateral or both, are squatting facets, and they articulate with reciprocal talar facets in extreme dorsiflexion. These features have been used in the field of forensic medicine to identify the race of skeletal material.

Medial Surface

The medial surface is smooth, subcutaneous and visible. The surface is continuous above and below with the medial surface of the shaft of tibia and medial malleolus.

Medial Malleolus

The medial malleolus is short, thick, strong and has a smooth surface. It has a crescentic facet which articulates with the medial surface of the talus. It forms a subcutaneous prominence on the medial side of the ankle. Its anterior aspect is rough, and its posterior aspect features the continuation of the groove from the posterior surface of the tibial shaft for the tendon of tibialis posterior. The distal border is pointed anteriorly, posteriorly depressed, and gives attachment to the deltoid ligament. The tip of the medial malleolus does not project as far distally as the tip of the lateral malleolus, the latter also being the more posteriorly located of the two malleoli. The capsule of the ankle joint is attached to the anterior surface of the medial malleolus, and the flexor retinaculum is attached to its prominent posterior border.

VASCULAR SUPPLY

The proximal end of tibia is supplied by the metaphyseal arteries deriving from the genicular anastomosis. The periosteal supply to the shaft arises from the anterior tibial artery and from muscular branches. The distal metaphysis is supplied by branches from the arterial anastomosis around the ankle. In the nutrient foramen, nutrient artery enters which is branch of posterior tibial artery. The nutrient artery of tibia is the largest nutrient artery of the body which is directed downwards.

NERVOUS SUPPLY

The nervous supply of tibia are all the branches of main nerves which innervates adjacent compartments. The posterior part of tibia is supplied by the posterior tibial nerves and in the anterior compartment is supplied by the deep fibular nerves.

MUSCLE ATTACHMENTS

·       Tensor fascia lata tendon inserts at the Gerdy’s tubercle which is at the lateral tubercle of tibia.

·       Tendon of the quadriceps femoris muscle also known as ligamentum patellae inserts anteriorly at the tibial tuberosity.

·       Tendons of Sartorius, gracilis and semitendinosus inserts on the upper part of the medial surface at the shaft from before backwards.

·       The tendon of horizontal head of semimembranosus tendon inserts into the groove of posterior surface of the medial condyle.

·       Tendon of the popliteus inserts on the groove of the posterior surface of the lateral condyle of the tibia that is on the soleal line.

·       Tibialis anterior originates from the upper 2/3^rd of the lateral side of the shaft of tibia.

·       Extensor digitorum longus originates from the lateral condyle of tibia

·       Soleus arises from the soleal line.

·       Flexor digitorum longus origins on the soleal line.

·       On the medial condyle, capsular ligament of knee joint attaches on the upper border and deeper fibres of tibial collateral ligament. Medial patellar retinaculum is attached on anterior surface.

·       At the lateral condyle capsular ligament of superior tibiofibular joint is attached around the margins of fibular facet.

OSSIFICATION

Tibia ossifies from 3 centres; 1 primary center at the diaphysis or the shaft of tibia and 2 secondary centres one at each epiphysis. Ossification begins at the centre of the shaft at around the 7^th week of fetal life. The centre of upper epiphysis appears before or immediately after birth close to 34^th week of gestation & fuses with the shaft around 16^th to 18^th year. the upper epiphysis forms a smooth surface at the tibial tuberosity projecting downwards. The centre for lower epiphysis appears during the 1st year forms medial malleolus by the 7^th year and fuses with the shaft by 15^th– 17^th year.

Written & Complied by Dr. Palak Shah

International Women's Day 2025

International Women's Day: Celebrating Progress and Accelerating Action

Introduction

International Women's Day (IWD), celebrated annually on March 8th, is a global event honoring the social, economic, cultural, and political achievements of women. It also serves as a call to action for accelerating gender parity. The 2025 theme, "Accelerate Action," emphasizes the urgency in advancing women's rights and equality. 

Why March 8th?

The choice of March 8th dates back to 1917, when Russian women protested for "bread and peace" during World War I. Their strike began on March 8th (February 23rd on the Julian calendar), leading to significant political changes in Russia. This pivotal event solidified March 8th as the date for International Women's Day. 

The Importance of International Women's Day

International Women's Day is vital for several reasons:

Celebrating Achievements: It recognizes women's contributions across various sectors, highlighting their roles in shaping societies.

Raising Awareness: The day brings attention to ongoing challenges like gender-based violence, pay inequality, and underrepresentation in leadership positions.

Driving Change: IWD serves as a platform to advocate for policy changes and societal shifts towards gender equality.

Current Observations

In 2025, International Women's Day is marked by diverse activities worldwide, including:

Educational Programs: Workshops and seminars focusing on women's rights and empowerment.

Cultural Events: Art exhibitions, concerts, and performances celebrating women's contributions to arts and culture.

Advocacy Campaigns: Protests and rallies addressing issues like reproductive rights and equal pay.

Theme for 2025: Accelerate Action

The 2025 theme, "Accelerate Action," underscores the need for swift progress in achieving gender equality. At the current pace, it is estimated that full gender parity will not be reached until 2158, approximately five generations from now. This theme calls for decisive steps to address systemic barriers and biases that women face globally. 

Conclusion

International Women's Day on March 8th is more than a celebration; it's a call to action. The 2025 theme, "Accelerate Action," reminds us of the urgency in advancing gender equality. By acknowledging the day's historical significance and actively participating in current observances, we contribute to a more equitable future for all.

NATIONAL MULTIPLE PERSONALITY DAY:5th MARCH

 

Understanding Dissociative Identity Disorder (DID) and the Importance of Mental Health Support

Introduction: Breaking the Myths Around DID

When you hear the term Dissociative Identity Disorder (DID), what comes to mind? Many people associate it with extreme cases in movies or think of it as a rare, mysterious condition. But DID is a real and often misunderstood mental health disorder that affects people worldwide.

For those living with DID, everyday life can be challenging. It’s not just about having “multiple personalities”—it’s about managing memory gaps, identity shifts, and the emotional impact of trauma. Sadly, stigma and misinformation make it even harder for individuals with DID to seek support.

In this article, we’ll explore what DID really is, how it develops, its impact on daily life, and, most importantly, how to support those affected. Whether you’re someone living with DID, a loved one, or just someone who wants to learn more, understanding and awareness are key steps toward better mental health support.

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What is Dissociative Identity Disorder (DID)?

DID is a complex psychological condition where an individual experiences two or more distinct identities, often called alters. These identities may have different names, ages, genders, and behaviours. A person with DID might feel like they "switch" between these identities, sometimes without remembering what happened while another alter was in control.

DID is classified as a dissociative disorder, meaning it involves a disruption in memory, identity, consciousness, or perception. It was formerly known as Multiple Personality Disorder (MPD) but was renamed to reflect the core issue: dissociation, or a disconnection from oneself.

Key Symptoms of DID

• Two or more distinct identities that take control at different times
• Memory gaps (amnesia) about events, personal history, or daily tasks
• Dissociation, where a person feels disconnected from their body or surroundings
• Significant distress that affects work, relationships, and daily life

DID is not just about having different “personalities”—it’s about how the mind copes with overwhelming trauma.

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How Does DID Develop? The Role of Trauma

DID almost always develops as a response to severe childhood trauma, often in the form of prolonged abuse, neglect, or extreme stress. When a child cannot escape a traumatic situation, their mind may create dissociative barriers to protect itself. Over time, these barriers become distinct identities.

Think of it as the brain’s defence mechanism—rather than fully processing trauma, it “compartmentalises” it into different parts of the self. This allows a person to survive extreme experiences but can make functioning as an adult more challenging.

Common Causes of DID:

• Physical, emotional, or sexual abuse in early childhood
• Severe neglect or lack of a stable caregiver
• Repeated exposure to traumatic events (e.g., war, human trafficking)

DID is not something people develop on purpose—it is an involuntary response to trauma.

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How DID Affects Daily Life

Living with DID can be incredibly challenging. People with DID may struggle with:

• Memory Loss – Forgetting conversations, important events, or even entire days
• Confusion About Identity – Feeling like a stranger to oneself
• Switching Between Alters – Different alters may have different preferences, skills, or even handwriting
• Emotional Distress – Anxiety, depression, or PTSD symptoms are common
• Difficulty in Relationships – Loved ones may not understand DID, leading to misunderstandings or stigma

Despite these challenges, many people with DID lead fulfilling lives with the right support and treatment.

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DID vs. Common Misconceptions

There are many misconceptions about DID, often fueled by media portrayals. Let’s clear up some of the biggest myths:

🚫 Myth: People with DID are violent or dangerous.
✅ Truth: People with DID are more likely to be victims of violence than perpetrators. DID itself does not cause aggression.

🚫 Myth: DID is extremely rare.
✅ Truth: DID is more common than many think, affecting about 1–1.5% of the population—similar to schizophrenia.

🚫 Myth: People with DID can "merge" all their identities into one.
✅ Truth: Treatment focuses on integration, but not necessarily eliminating alters. The goal is healthy communication and stability.

🚫 Myth: DID is the same as schizophrenia.
✅ Truth: DID is a dissociative disorder, while schizophrenia is a psychotic disorder. They are completely different conditions.

The more we educate ourselves, the less stigma those with DID face.

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The Importance of Mental Health Support for DID

1. Therapy and Professional Help

DID requires long-term mental health support, often through therapy. The most effective treatment is Trauma-Focused Therapy, which helps individuals process trauma safely. Common approaches include:

• Cognitive Behavioural Therapy (CBT) – Helps manage anxiety, depression, and negative thought patterns.
• Dialectical Behaviour Therapy (DBT) – Teaches emotional regulation and coping skills.
• Eye Movement Desensitisation and Reprocessing (EMDR) – Assists in processing traumatic memories.

2. Self-Care and Coping Strategies

Living with DID can be exhausting. Here are some strategies that help:

✔ Grounding techniques – Meditation, deep breathing, or sensory exercises can help with dissociation.
✔ Journaling – Writing down thoughts and experiences can provide clarity.
✔ Healthy routines – A consistent daily routine helps reduce confusion and stress.
✔ Connecting with support groups – Talking to others with DID can reduce feelings of isolation.

3. Support from Friends and Family

If someone you love has DID, your support makes a huge difference. Here’s how you can help:

🤝 Be patient and listen – Understand that DID is complex and takes time to manage.
📝 Educate yourself – Learning about DID helps reduce misconceptions and stigma.
📅 Encourage professional help – Support your loved one in seeking therapy or mental health care.
💙 Respect all alters – Each identity is a part of the person, and treating them with kindness matters.

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Breaking the Stigma: Why Awareness Matters

DID is often misunderstood, leading to stigma and discrimination. But mental health awareness can change lives. Here’s why it matters:

🔹 More people seek help – When DID is talked about openly, individuals are more likely to seek therapy.
🔹 Better mental health policies – Awareness pushes for improved mental health services and funding.
🔹 Stronger communities – Understanding and empathy make life easier for those with DID.

Raising awareness isn’t just about facts—it’s about creating a world where mental health is taken seriously.

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Final Thoughts: Compassion and Understanding Matter

Dissociative Identity Disorder is a complex but manageable condition. It is not a weakness, not a choice, and not something to be feared. By educating ourselves and supporting those with DID, we can help create a more understanding and compassionate society.

If you or someone you know is struggling with DID, remember—help is available, healing is possible, and you are not alone.

🌿 Mental health matters. Let's support, educate, and uplift each other.

WORLD OBESITY DAY: 4th MARCH

 

Raising Awareness About Obesity, Its Health Risks, and the Importance of Fitness

Introduction: The Truth About Obesity and Why Fitness Matters

Obesity isn’t just about looks—it’s a serious health concern affecting millions worldwide. It can lead to conditions like heart disease, diabetes, and even mental health struggles. Yet, despite knowing the risks, many people find weight loss overwhelming.

If you’ve ever felt stuck in a cycle of failed diets, low energy, or frustration with your weight, you’re not alone. The good news? You don’t need a crash diet or extreme workout plan to take control of your health. Small, sustainable changes can make a huge difference.

In this article, you’ll learn about the real health risks of obesity, why weight loss can feel so hard, and, most importantly, how you can take practical steps to improve your fitness and well-being—without feeling overwhelmed.

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The Health Risks of Obesity

Carrying excess weight isn’t just about appearance—it puts a serious strain on your body. Here are some major health risks associated with obesity:

1. Increased Risk of Heart Disease and Stroke

Obesity raises blood pressure, increases cholesterol levels, and leads to a higher risk of heart disease and stroke. When fat accumulates around vital organs, it can cause blockages in arteries, leading to life-threatening conditions.

2. Type 2 Diabetes

Excess weight makes it harder for your body to regulate blood sugar levels, often resulting in insulin resistance. This can lead to type 2 diabetes, which, if left untreated, may cause complications like nerve damage, kidney disease, and vision problems.

3. Joint Pain and Mobility Issues

Carrying extra weight puts immense pressure on your joints, particularly in the knees and lower back. Over time, this can cause osteoarthritis, making movement painful and limiting daily activities.

4. Mental Health Struggles

Obesity is linked to higher rates of depression, anxiety, and low self-esteem. Many individuals experience emotional eating patterns, where food becomes a source of comfort, creating a cycle that’s difficult to break.

5. Increased Cancer Risk

Studies suggest that obesity increases the risk of several types of cancer, including breast, colon, kidney, and liver cancer. The exact reasons aren’t fully understood, but inflammation and hormone imbalances caused by excess fat play a significant role.

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Why Weight Loss is Difficult (But Possible!)

If losing weight were easy, everyone would do it. But the truth is, many factors make it challenging, including:

1. Misinformation About Dieting

Fad diets promise quick results but often lead to yo-yo dieting—where you lose weight quickly, then gain it back just as fast. Sustainable weight loss isn’t about extreme restrictions but making healthier choices consistently.

2. Slow Metabolism

Some people struggle with weight due to genetics and metabolism. While metabolism can be influenced by age and lifestyle, it’s not an excuse to give up—regular activity and better eating habits can help regulate it.

3. Emotional and Stress Eating

Food is often linked to emotions. Stress, boredom, and sadness can trigger overeating. Recognising emotional eating patterns is key to making lasting changes.

4. Lack of Time or Motivation

Many believe they don’t have time to exercise or cook healthy meals. But the truth is, even small, 10-minute daily changes can have a significant impact over time.

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The Role of Fitness in Preventing and Managing Obesity

Regular exercise isn’t just about losing weight—it improves heart health, mental well-being, and overall longevity. Here’s why fitness matters:

1. Burns Excess Calories

When you move, your body burns energy. This helps maintain a healthy weight and prevents fat accumulation.

2. Improves Heart and Lung Function

Cardio exercises like walking, running, and cycling strengthen your heart and lungs, reducing the risk of disease.

3. Boosts Mental Health

Exercise releases endorphins (feel-good hormones), reducing stress, anxiety, and depression. Even a short daily walk can make a difference.

4. Builds Strength and Mobility

Strength training (even light exercises) improves muscle mass and bone density, making daily movements easier and reducing joint pain.

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Practical Steps to a Healthier Life

Making lifestyle changes doesn’t have to be overwhelming. Here are some small, realistic steps you can take:

1. Start Moving (Even If It’s Just 10 Minutes a Day)

• Take short walks after meals
• Use the stairs instead of the lift
• Try simple exercises at home like stretching or bodyweight workouts

2. Make Healthier Food Choices (Without Overcomplicating It)

• Swap sugary drinks for water
• Add more vegetables and lean proteins to your meals
• Avoid ultra-processed foods and opt for whole, nutrient-dense options

3. Get Enough Sleep

Lack of sleep disrupts metabolism and increases hunger hormones, making weight loss harder. Aim for 7–9 hours of sleep per night.

4. Find an Activity You Enjoy

Exercise doesn’t have to be a chore—dance, swim, cycle, or play a sport you love. The key is to make movement a habit.

5. Set Realistic Goals

Instead of aiming for drastic weight loss, focus on small, achievable goals like:
✔ Eating one healthier meal per day
✔ Walking 30 minutes a few times a week
✔ Drinking more water daily

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Overcoming Barriers to Fitness

1. “I Don’t Have Time”

• Break exercise into short sessions (e.g., three 10-minute walks throughout the day)
• Do quick workouts at home—bodyweight exercises like squats, lunges, or push-ups take just a few minutes

2. “Healthy Eating is Expensive”

• Buy in bulk and plan meals ahead
• Focus on affordable, nutritious staples like rice, beans, eggs, and frozen vegetables

3. “I’m Too Tired to Exercise”

• Start slow! Even light stretching or yoga can boost energy levels
• Exercise improves fatigue over time by enhancing blood circulation and oxygen flow

4. “I’ve Tried Before and Failed”

• Failure is part of the journey—it doesn’t mean you can’t succeed
• Learn from past mistakes and focus on sustainable, long-term habits instead of quick fixes

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Final Thoughts: Take Small Steps, See Big Changes

Obesity is a serious issue, but you are not powerless. By making small, manageable lifestyle changes, you can improve your health, energy levels, and overall well-being.

Start today—take a short walk, swap one unhealthy meal for a nutritious one, or drink more water. Every small step counts.

Your health is worth it. 💪

Compiled & Written by Dr. Palak Shah