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    10Oct, 2020
    Depression – A Guide During the Lock-Down and Beyond

     

    What is depression?

    Major depression is a medical condition and is defined as a depressed state of mood on a daily basis for a minimum duration of 2 weeks.

    An episode is characterized by:

    • Sadness
    • Indifference
    • Apathy or Irritation
    • Associated with: Change in sleep pattern
    • Appetite
    • Weight gain / loss
    • Impaired concentration
    • Unable to make decisions etc.

    A person with depression has a profound loss of pleasure in all the enjoyable activities, exhibit early awakening, feel that dysphoric mood, change in diurnal mood (worse in morning hours.)

     

    PREVALENCE:

    • Most common condition
    • Mainly occur in Adolescent and in Adult woman.
    • Between 15-20 out of 100 (15%-20%) experiences an episode of major depression at some point of their life.

     

    COURSE OF ILLNESS:

    Average age is mid 20’s.

    Major depression can occur at anytime in life.

    It can be a single episode or may reoccur over a person’s lifetime.

     

    Causes:

    Depression is multifactorial. There are few listed down below⬇️

     

    ✔ Some diseases or medication may cause depression.

    ✔Traumatic childhood or adult life events may act as a trigger. Childhood trauma like death or separation of parents. Adult life events may include divorce, loss of loved ones, severe financial problems, family conflict, loss of job, retirement etc.

    ✔Family history: Person has slightly higher chance of going into depression but it is not necessary.

    ✔Some neurotransmitter (brain chemicals) imbalance may trigger the onset of depression. ⬇️

    ▪️Serotonin helps to regulate sleep, appetite, mood and inhibit pains. Low Serotonin levels are found in a depressed person.

    ▪️Nor-epinephrine: constrict blood vessels, raising blood pressure. It may trigger anxiety and may involved in depression.

    ✔Psychological vulnerability to depression. Person who has low self-esteem, tend to worry a lot etc.

     

    Treatment:

    ✔Homoeopathy helps a patient with their mental state by treating patient as a whole.

    • Homoeopath understands the root cause of your disease and treat the patient holistically.

    ✔Eating healthy & Natural Food helps to increase the level of neurotransmitters whilst junk food decreases their levels. Mindful eating and eating on time is important.

    ✔Cognitive Behavioral Therapy: CBT is a blend of two therapies: cognitive therapy and behavioral therapy. Cognitive therapy focuses on a person’s thoughts and beliefs, and how they influence a person’s mood and actions, and aims to change a person’s thinking to be more adaptive and healthy. Behavioral therapy focuses on a person’s actions and aims to change unhealthy behavior patterns.

    ✔Family Psychoeducation: Good treatment in the family can play an important role to help both the person with depression and his or her relatives.

     

    ▪️Tips:

    • During this lockdown many people are facing depression. What a person can do is engage themselves in some activity.
    • Stop thinking too much.
    • Art therapy helps too.

     

    By Dr. Maryam Shaikh (BHMS)

    Holistic Homoeocare.

    Mumbai, India

     

    11May, 2020
    11 Ways to have a Zero-Waste Ramadan

    We all know that Ramadan is to fast from food and drink, but do we also know that avoiding wasting time is a very important factor in having a productive Ramadan? Here are 11 ways to combat wasting our resources and time to achieve a Zero-Waste Ramadan.

     

    1. Avoid wasting food during suhur/ iftar, In this part of the world where usually it is 15-16 hours of fast, means time for just 2 meals, don’t just over eat to make up for 3 meals. 

    2. Use left overs to the next day, since in Ramadan the quantity of eating is lesser we can always carry forward meals to the next day.

    3. Break fast with dates and water, it boosts energy and hydrates your body and you can go for Maghrib immediately and then come to eat the meal.

    4. Fast not only from food but from all evil deeds & your Nafs. Strive to better yourself & your family. Continue this jihad in nafs even after Ramadan.

    5. Prioritize your Deen goals according to levels of Fard, Sunnah & Nafl. Achieve them, stick to them, even post Ramadan.

    6. Avoid sleeping through-out the day and waking up near Zuhr Time.

    7. Sleep Early and set alarm or alarms for Tahajjud.

    8. Purify your wealth through Zakat. If you have a habit of giving your zakah in Ramadan then fulfill it as much as you can.

    9. Keep your Fitra(food given just before eid salah) ready. You don’t need to rush last minute to buy items because the last 10 nights of Ramadan are going on.

    10. Recycle your thoughts into pleasent ones. Declutter your mind from negative energy

    11. Keep in touch with relations, friends, neighbours. Maintain silat-ur-rahim. Forgive past hurts & grudges.

    12. Have an Eco- friendly Ramadan! Reduce waste, be productive, save water, resources and energy to the best of your abilities.

     

    By Aysha Abrar

    Aysha is a Homeschooling mom and is student of knowledge in Fiqh & Tafseer. She belie lives in less is more, and adopts a Minimalist and Holistic approach to her life. She is very  socially inclined to be involved in community effort, an entrepreneur who seeks to run a start up to a level of social enterprise. She is also training as a  breastfeeding counselor and Amani Child-Birth Educator and manages a support group for mothers online.

     

    8May, 2020
    How to avoid Ramadan Headache

    Headaches while fasting usually occur due to low blood sugar, increased stressed and caffeine withdrawal. “The good news is that you can manage these headaches without breaking your fast,” says Dr Elliot Shevel, medical director of the Headache Clinic and Health24’s headache expert. He shares three simple ways to manage headaches during a fast. 

    1. Caffeine withdrawal

    This is a common issue if you are used to drinking numerous cups of coffee every day. “Patients can often prevent headaches by reducing caffeine consumption in the weeks leading up to their fast,” says Dr Shevel.

    However, considering Ramadan has already started, Dr Shevel suggests having a cup of strong coffee just before you start your fast each day, which will help prevent a caffeine-withdrawal headache.

    2. Hypoglycaemia

    Low blood sugar (or hypoglycaemia) is a common trigger for headaches. If you eat a meal with a high sugar content before you begin fasting, you could cause a rapid rise in blood sugar levels – this will be followed by a quick drop that could trigger a headache. “Eating a meal with a low sugar content before the fast may prevent the onset of a headache during the day,” says Dr Shevel.

    GI ranks carbs according to how they affect our blood sugar levels – low GI carbs produce only a small change in your blood glucose and insulin levels. The lower the GI, the less your levels will fluctuate. Foods with a low GI index include, low-fat fruit yoghurt, apple juice, grape fruit, pearl barley, red lentils and raw oatbran.

    3. Dehydration

    “The human brain consists mostly of water and it is very sensitive to the amount of water available to it,” says Dr Shevel. “When the brain detects that the water supply is too low, it begins to produce histamines.” This means that your body begins a process of water rationing and conservation to protect your brain in case the water shortage continues for a long time. The histamines directly cause pain and fatigue – cue a headache and low energy. Dr Shevel advises drinking large amounts of water before you begin fasting and again when you end it.

    Dr Shevel says that you should, as far as possible, avoid being exposed to other triggers, such as stress, fatigue and lack of sleep, during your fast especially if you are prone to headaches. “Rest and sleep often help prevent being subjected to headaches and the pain often melts away when the fast is broken.”

    When to call your doctor

    If you find that your headaches are interfering with your fast, you should speak to your doctor to find ways of relieving the pain. The Headache Clinic offers a number of techniques that help. If your headaches persist after the fast or are severe, you must speak to a doctor.

    Source: https://m.health24.com/Medical/Headache-and-migraine/General-headache-issues/How-to-handle-Ramadan-headaches-20120721

    11Apr, 2020
    Deep Breathing For Headaches

    Headaches are multi-factorial and a systematic set of preventative measures need to be put in place. Therefore I will be focusing on a series of posts related to migraines and headaches. I have clients and many friends who suffer and I hope these posts benefit all.

    Many would say, can deep breathing really help me? I would say it can and it will (in addition to other changes).

    During stressful episodes your heart rate and blood pressure increase. Breathing patterns change, muscles tense and adrenaline and hormones are released.

    Deep breathing increases blood oxygen and oxygen to the muscles and the brain. The brain uses more oxygen than your muscles; this may explain why those who suffer from headaches find strenuous exercise difficult and it can make your headache worse. The brain is sensitive to a decrease in brain oxygen. There is an increased demand for muscle oxygen and therefore less oxygen available for the brain. Increasing oxygen supply to the brain seems to help prevent headaches and promote brain healing. With practice, deep relaxation changes your body’s response to adrenaline and other stress hormones.

    Relaxing the muscles and returning your body into a calm state slows down the sympathetic nervous system, which is responsible for the stress response. The sympathetic nervous system is involved in blood pressure regulation, sleep, heartbeat regulation, blood vessel expansion and contraction.

    Breathing correctly is essential.
    1. Breathe in through the nose through your belly not hunching your shoulders up and stomach in. Your stomach should slightly come out (belly breathing).
    2. Breathe out through your mouth by squeezing your belly in slowly
    3. Continue you everyday. You should notice a difference
    (Let us know if the above helps, watch videos online if you need to)

    Foods that can increase blood oxygen
    Iron rich foods such as meat.
    Leafy green vegtables
    Legumes
    Avocados
    Asparagus
    Organic Celery
    Ripe Bananas
    Dates
    Citrus Fruits
    Watermelon
    Lemons
    Carrots
    Sweet potato
    Lime
    Watercress
    Seaweed
    Please turn on your post notification for more updates on headaches @mayas_organic_world

    We do specialize in a novel Integrative Therapy Program. This involves a deeper look and focus on nutritional and biochemical imbalances in the body that lead to ill health. A review of the client’s health history, lifestyle and diet. Evaluate change through a bespoke assessment for each client. Deliver nutrition education tailored to each client’s condition to assist the client. Counsel and provide preventative consultative advice related to the clients condition

    Source: https://mayasorganicworld.com/deep-breathing-for-headaches/

    8Apr, 2020
    Parenting: Dr Kanwal Kaisser
    [embedyt] https://www.youtube.com/embed?listType=playlist&list=PLqpJJQ_f61adCgMmQYOSD6zLmDwYnmBrg&v=kh_WCd73zRU&layout=gallery[/embedyt]Dr. Kanwal kaisser is a Medical doctor (Child Specialist) by profession…Currently running her own Clinic ‘Rashid Nursing Home’ in Rawalpindi, and works for Humanity, on various fronts.. she`s a dynamic orator, a preacher, who appears on various tv channels as guest and panel member like ATV, Paigham etc, representing Islam from fifteen years.. her debate with Dr. Pervaiz Hoodbouy on ” French Veil Ban”, for defending Islamic prespective earned her a great repute. .she`s currently affiliate with Al Huda International Welfare Foundation, Pakistan, as Director Hamaray Bachchay Department.

    Listen to her talks, courses and session by visiting the following links below:

    Youtube Channel :https://www.youtube.com/channel/UCWhREmtpPm5Wi7xkEyr9UTA

    Website : hamareybacchey.com

     

    28May, 2017
    Revolutionize Your Ramadan

    We have all probably had or heard of those conversations about Ramadan and how soon it is. Sadly enough for me if it wasn’t for these conversations and pre-Ramadan videos being shared around Watsapp I probably wouldn’t have started to prepare early on.  We have been so distracted with Dunya that if it wasn’t for these little conversations, I may have never even thought about asking about Ramadan!!! I can give you a few excuses and say well it is because I live in the west or I have studies to worry about and job hunting but little did I know that preparing for Ramadan is the true success and falah.

     

    If you were someone like me who never really appreciated Ramadan and just went with the flow. This articles is a sign that you need to start changing now. Don’t wait till a person you know passes away for it to hit you. Don’t wait for a test or difficult time to change as you may never even get the chance to do so.  How many Ramadan’s have went pass yet you still have not changed your situation nor improved yourself in some way or gotten rid of a haraam act? We cannot afford this anymore. Personally, a friend of mine passed away a month before Ramadan and only then did I actually appreciate this blessing of life where I have opportunities to increase my deeds or even be able to say istaghfir Allah. I am sure that you may know someone that isn’t here for Ramadan!

     

    I want you to imagine that your boss told you that he will give you a promotion, under one condition that you work very hard for one full month. How much effort will you put in your work? How likely are you to prioritise your life around work? We both know that you would be working very hard with little to no sleep and will probably be forgetting about everything around you including food. Now, what about Ramadan where we are given opportunity after opportunity through every second to gain forgiveness and rewards and many other bounties.

    In order to revolutionise your Ramadan you need to correct your intentions. Imam Bukhari the famous ahadith scholar started his book of ahadith with ‘Actions are judged by intentions ……. ‘ . You can make this Ramadan matter as long as you still are still breathing ONLY if you begin and end with a good intention. Start purifying your intentions from now and keep on reviewing. Keep on asking Allah to help you maintain sincerity. The types of actions you continue to do after Ramadan will allow you to know if you have benefitted or not. It will also determine what the post months after Ramadan look like.  Always remember that Allah has chosen you out of the thousands of Muslims that have passed away to witness another Ramadan and that in itself is the biggest blessing.

    Now once you have your intentions right and thought about it, it’s time to put a program together.

     

    Soumaya is a passionate blogger who loves to share her thoughts on holistic approach to Islam.

     

    22Feb, 2017
    8 Tips to Deal With Exam Stress

    Another few weeks filled with sleepless nights, stress, panic attacks, depression, angry parents, an unclean room and no social life. Does this sound like you during exam periods? but that doesn’t have to be the case, you can overcome exams this time round and make it the best month ever (well maybe not the best).

     

    Want to know how? Because this time round you place your full trust in Allah, take the means by studying as much as you can and leave the outcome and results to Allah. You do not relay on someone’s study notes to pass (off course they will help a lot).

     

    You can do this Inshallah! I know you can!

    Allah (Subhannah Wa Tallah) says : “Allah does not charge a soul except [with that within] its capacity”   (Surah Albakarah, Ayah 286)

     

    So, when you think that it’s all too much and this time isn’t looking very promising or you start doubting yourself. Just let go of the thoughts, convince yourself of strong believe and trust that Allah will take care of you just like he always has. Remember that time when you were stuck and had no option and then everything just came together so beautiful. Inshallah this time will be the same. It too shall pass.

     

    Intentions 

    All actions are judged by intention, but how often do we stop to think about our real intentions when completing a task big or small. Ask yourself ‘why am I doing this exam’ and always link it to your destination (Akhirah). Your reason for doing the exam may be pleasing your parents which will please Allah, or you may want to be the best Muslim and use your knowledge to benefit humanity and the Ummah. Whatever the reason is, make sure you are intending Dunya and Akhirah together as the ultimate reward.

     

    Duaa

    The prophet saw said ‘The supplication is the essence of worship” (Jami at-Tirmadihi). This is a very powerful statement, use duaa and supplicate to Allah especially in prostration as that is when we are closest to Allah. Remember the time when Younes (as) made duaa and was saved from the whales’ stomach, and when Moussa (as) was in Madyan sitting under the tree and made duaa which then received a job, a place to stay and a wife! and many other stories (I am sure you have your own duaa stories too). What does this teach us? It tells us that Allah will answer us and he can help you through this tough situation, though the condition is for us to ask him and make duaa.

     

    Plan Plan Plan

    A very effective way to get through all the content is to plan. I beg you to write down your plans somewhere whether on paper or wherever and no a plan in your head just doesn’t end up working (well at least for the 99% of students I know).  A good method I use is write down all the topics I should study for each subject and split the topics to the remaining days left till exam, then mark of what I have studied (it feels soo good ticking it off).

     

    Exercise 

    I cannot stress how important exercise is during exams. If you never exercise in your life make sure you do so in the exam period. I know we all hate to get moving or to exercise, make soo many excuses and feel it’s a waste of time. However, a light 10-minute walk or workout is better than those caffeine shots. After a walk and a short sweat, you will feel soo good (30-day money back guaranteed if that doesn’t happen). Your anxiety and stress levels will drop and some feel good chemicals will be released in your brain (kind of cool right). If you can’t go for a walk you can do some stretches in your room or use a short YouTube clip or apps.

     

    Istighfar

    You may be surprised that I am speaking about Istighfar, I mean how does it relate to exam stress? We all know that there’s no doubt we have committed sins in the past, future, present and will continue to do so due to our human nature. Istighfar will help give you that easy Imaan boost and cleanses you from the inside. It will remove sins, open doors and boost your memory. and best of all its easy and can be done anytime (except when your asleep hehe).

     

    Grateful 

    Now you may think gratitude doesn’t have a place in this post, but trust me I thought the same until recently. Funny enough I feel as though my motivation to study has boosted up to the sky when considering this point. Often when we are blessed with something, we forget about others and focus on ourselves and maybe even criticize our situation or make excuses for ourselves. Be grateful that Allah has given you the opportunity to study, increase in beneficial knowledge and do an exam to know how far you have reached. I mean we are in 2017 but I will assure you that there are many people out there who were never given this opportunity. I am sure you have heard of many stories where others weren’t able to get educated due to lack of money or a need to work over study. What if that was you, what if you were the one on the other side who had to choose work over study to support the family. I mean something to think about and reflect on.

     

    Study tips

     

    Below are some study tips which I hope will help with your studying and exam stress.

    —> Breaks

    We all need breaks to keep going and not burn out. How often and how long? that depends on yourself and what works best for you. I usually like to have short study periods with short breaks but you may prefer long study periods with longer breaks.

    Ideas for breaks

    Colouring in – Calligraphy- Reading your favourite book- playing games – grabbing coffee or tea or fruit etc.

     

    —> Timer

    I recently discovered this technique. I love the timer

     

    —> Airplane mode or turn off your phones Wi-Fi

     

    —> Stay Focused – An app to ban Facebook for an hour

     

    —>Beware of your laptop/computer/phone

     

    —>Beware of Procrastination – don’t know what that means well its means to do everything but study, or the action of delaying or postponing something.

     

     

    For better study sessions make sure you 

    Say the duaa before study (http://www.duas.org/student.htm) and most importantly PRAY on time (that includes FAJR) and with as much concentration as you can.

     

    Soumaya is a passionate blogger who loves to share her thoughts on holistic approach to Islam.