5 ways to get over the pain of a breakup

 5 ways to get over the pain of a breakup

Due to the busyness of the festive season in mid-December, many people reconsider their 'pair' and break up, and December 11 is celebrated as Breakup Day.

After a breakup, it is recommended to make a fixed schedule to improve mental health, exercise at least 20 minutes a day, and eat healthy foods.

Experts have said that a breakup should be considered an opportunity to find the purpose of life and move forward by finalizing the relationship.

According to experts, many breakups happen in mid-December. It is said that many people reconsider their 'pair' during the festive season because they are busy with work, parties, meeting friends, and family gatherings. That is why Breakup Day is celebrated on December 11.

However, breakups do not always happen in the winter season. It can happen anytime.

Ways to get over a breakup

1. Make and follow a fixed schedule

After a breakup, many people feel like their whole world has fallen apart. You may have felt the same way. 'There is no future now. You may think, 'I have no one'. But the way to avoid it is to make a specific schedule and follow it literally. By doing this, you will not be able to sit in silence and suffer. Especially, you can make a schedule full of healthy and satisfying activities.

2. Keep your body moving

You know that any exercise is beneficial for the body. Exercise is also good for mental health. Because mental health is seriously affected after a breakup. To avoid that, moving your body for at least 20 minutes every day can help improve your sleep. Because many people cannot sleep after a breakup due to anxiety. You can keep your body moving by walking, lifting weights, stretching, or working out.

3. Eat healthy food

Breaking up with the person you thought you would spend your life with is like mourning a death. Because of this, some may not be able to eat, not eat at all, or feel nauseous even after eating a bite. But in this case, you should try to eat clean and fresh food. Because healthy and nutritious foods provide positive energy to the body.

4. Finding the purpose of life

A breakup is definitely a moment of sadness. It feels like you have lost everything. But if you find your interests, aspirations, and goals at this time, you can easily 'move on'. Because a breakup is also a great opportunity to reconnect with yourself or redefine your goals.

5. Making a decision on your part

It is unlikely that you will 'return' to the relationship after a breakup. Which also means the end of the relationship. You need to make this decision properly, so that you can move forward easily. However, it is not always an easy situation. Many people live with anger, hurt, and regret after a breakup. It does nothing but bring bad results. Therefore, accept the situation as it is. In such a situation, do not think about what went wrong. Instead, you should move forward with a good memory.

Children may be deficient in vitamin D in winter, what to do?

 Children may be deficient in vitamin D in winter, what to do?

Sunlight is the best natural source to compensate for the problem of vitamin D deficiency.

Children may be deficient in vitamin D in winter, what to do?

Vitamin D helps strengthen children's bones and teeth, helps in height growth, and increases their ability to fight disease.

Children are deficient in vitamin D due to less exposure to sunlight in winter, wearing thick clothes, and not taking them outside much.

Vitamin D is an essential nutrient for the healthy development of children. Vitamin D strengthens children's bones and teeth, helps in height growth, increases their ability to fight disease, and helps in muscle development.

According to the American Academy of Pediatrics, vitamin D deficiency can cause problems such as 'rickets', a softening of bones in children, which weakens bones. But vitamin D deficiency in children is seen due to less exposure to sunlight in winter, not taking children outside for a long time, and wearing thick clothes.

Parents need to know why children develop vitamin D deficiency during the winter, how to recognize it, and how to prevent and treat it.

Causes of vitamin D deficiency in newborns:

Vitamin D deficiency in newborns is often associated with pregnancy. The baby gets vitamin D from the mother while she is in the womb. If the mother does not spend enough time in the sun during pregnancy or is deficient in vitamin D, the baby can also be born with a deficiency. According to the Mayo Clinic, vitamin D deficiency in pregnant women increases the risk of rickets in the baby.

Although breast milk is the best food, it contains low levels of vitamin D. Therefore, exclusively breastfed babies may need vitamin D supplements.

In winter, if the baby is not exposed to the sun due to fear of cold, the skin cannot produce vitamin D. The body produces vitamin D from UVB rays, which are less in winter.

Babies born prematurely have low vitamin D stores in the body, which increases the risk of deficiency by 2-4 times.

Children with dark skin produce less vitamin D from the sun, and this problem is also more common in polluted areas.

Why is vitamin D deficiency more common in winter?

The main reasons for vitamin D deficiency in winter are:

- The sun's rays are shorter in winter.

- Morning and evening sunlight are not effective, because the 'UVB' rays are weaker.

- The child's body is covered with thick clothes, which blocks the skin from the sun.

- Especially in cold weather, children play less outside.

- Fog and pollution block the sun, which reduces UVB rays.

For all these reasons, the child's skin cannot produce enough vitamin D. Vitamin D deficiency weakens the immune system, which leads to frequent infections.

Symptoms of vitamin D deficiency

The symptoms of vitamin D deficiency vary according to age.

In newborns and young infants: from birth to 12 months

- Excessive crying, irritability.

-Low milk intake or loss of appetite.

-Slowness in lying down, sitting up or crawling - 'delayed motor development'.

-Soft skull bones.

-Excessive sweating, especially on the head, even at a young age.

-Vitamin D deficiency causes fatigue and weak bones.

In older children: above 1 year

-Leg pain or fatigue.

-Fatigue or muscle weakness when walking.

-Bold legs.

-Frequent illness, such as respiratory infections.

-Height and weight not growing as expected.

Treatment and prevention of vitamin D deficiency

The sun is the best natural source to replenish vitamin D deficiency. Therefore, you should expose your hands, feet or face to the sun for at least 3-4 days a week, for 15-30 minutes.

Newborns can be given vitamin D drops as recommended by a doctor. Do not increase the amount yourself, as excessive amounts can cause problems.

Foods rich in vitamin D can be given after 6 months.

-Egg yolk

-Milk yogurt, ghee in small quantities

-Sun-dried mushrooms

Vitamin D deficiency can be prevented with these foods. Salmon and eggs are also suitable for pregnant women.

Tips for parents:

-Mothers should take vitamin D daily during pregnancy. For that, they should pay attention to sunlight and nutrition.

-The baby should be safely exposed to sunlight regularly, but sunburn should be avoided.

-Vitamin D drops can be given to babies who are exclusively breastfed on the advice of a doctor.

-The child's development should be monitored regularly, such as height, weight and motor skills.

-If there is any doubt, a health worker should be consulted.

By adopting these measures, children's vitamin D levels can be maintained even in winter, which improves their overall health.

Prashant Tamang's death due to 'cardiac arrest', what is this problem?

Prashant Tamang's death due to 'cardiac arrest', what is this problem?

In our society, cardiac arrest and heart attack are considered as one problem. But from a medical point of view, these two are completely different problems.

Singer and actor Prashant Tamang passed away at the age of 42 due to cardiac arrest at his residence in Delhi.

Cardiac arrest is a sudden cardiac arrest that can lead to death within 3 to 5 minutes.

The number of cardiac arrests among young people in Nepal is increasing and modern lifestyle, stress, and lack of sleep are the main reasons. 

Kathmandu. There was once a very popular name in the music world - Prashant Tamang.

Tamang, a Nepalese resident of Darjeeling, is the winner of Indian Idol Season 3. In 2007, his voice and personality won the hearts of Nepali and Indian audiences.

In recent years, he seemed to be more busy with films than singing. And recently he made his debut in Bollywood. Along with singing and acting, his simple lifestyle made him an inspiration to many youngsters. But that inspiring character suddenly left this world at the age of 42. The reason was, 'cardiac arrest'.

In the last few years, not only in Nepal, but all over the world, news such as 'He fell and died while walking', 'He died while sleeping', 'Young people who were going to the gym suddenly fainted and could not survive' are increasing rapidly.

In the last few years, not only in Nepal, but all over the world, there are many news such as 'he died while walking', 'he died while sleeping', 'the young man who was exercising suddenly fainted, he could not escape', he fell while talking'.

Sudden death like this is often thought of as a heart attack, but medical science has shown that the reality is different. Doctors say that the real reason for most of these incidents is 'cardiac arrest' i.e. sudden heart failure.

What is cardiac arrest?

Cardiac arrest is when the heart suddenly stops working. Senior Consultant Cardiologist Dr. According to Ranjit Kumar Sharma, the word cardiac refers to the heart and arrest means stopping or stopping. When the electrical system of the heart breaks down, the heart beats irregularly and the heart cannot pump blood, the condition is called cardiac arrest. Dr. Sharma is currently the head of cardiology department at Medicity Hospital.

How can it lead to death? In response, Dr. Sharma says, 'Heart is the most important pump of our body. It continuously carries blood with oxygen to all parts of the body. When a cardiac arrest occurs, the heart suddenly stops working. Its effects start to appear in the brain within a few seconds. The person suddenly faints, breathing stops and the supply of oxygen to the body stops. If the heart does not restart within 3 to 5 minutes, the brain is permanently damaged and death occurs.

Why does cardiac arrest happen?

Dr. According to Sharma, in most cases, heart attacks occur first. A heart attack damages the heart muscle, due to which the electrical system of the heart breaks down, leading to cardiac arrest. During a heart attack, a sudden blockage (clot) forms in the artery that supplies blood to the heart (coronary artery) or the artery is completely closed. This causes the electrical system (rhythm) of the heart to deteriorate due to insufficient blood and oxygen supply to the heart muscle.

After the rhythm is disturbed, the normal movement of the heart is disturbed, leading to dangerous conditions such as ventricular fibrillation or ventricular tachycardia. In this condition, the heart cannot pump blood effectively, the heart only 'vibrates', not pumping. Cardiac arrest in this way Dr. Sharma says.

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Therefore, if a heart attack is left untreated, it can turn into a cardiac arrest and cause death, he says.

He says that heart rhythm disturbance is another reason for cardiac arrest. "A heart attack, electrolyte imbalance, stress, medication, or congenital causes can cause the heart to beat very fast or irregularly," Dr. Sharma says, 'When the lower part of the heart starts beating very fast or irregularly, the heart cannot pump blood. It can knock down a person in a few seconds.

Cardiomyopathy (thickening of the heart muscle)

Virat Medical College Senior Cardiologist Dr. According to Madhav Bista, cardiomyopathy is the thickening of the heart wall. It makes the heart hard and does not allow blood to fill. This problem is mostly congenital and many are not aware of it. He says that the first symptom is sudden death.

"The most dangerous aspect is that congenital heart disease may be hidden in many young people," says Dr. Bisht. Even if a person with these diseases looks healthy on the outside, the risk of cardiac arrest increases due to sudden excessive stress, alcohol consumption, or physical fatigue.

Therefore, he suggests that young people should also get their heart health checked from time to time. Dr. Bisht says that it is wise not to do too much physical exercise at once and not to insist on alcohol.

Why is cardiac arrest increasing in young people?

In the last 10-15 years, the incidence of sudden cardiac arrest among young people is increasing rapidly all over the world. Nepal is also not exempt from this. The problem of cardiac arrest in Nepal is increasing alarmingly. Sharma says. First cardiac arrest It was considered to be a disease that occurs in 60-70 years, says Dr. Sharma, but now, even in the age group of 25 to 45 years, its number is increasing alarmingly.

According to him, the biggest reason for this is the modern lifestyle. The habit of sitting in front of mobile phones, laptops and screens for a long time has made the body inactive. When physical activity decreases, weight increases, cholesterol increases, blood pressure increases and the arteries of the heart narrow. He says that this situation will later cause heart attack and cardiac arrest.

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Cardiologist Dr. Stress and lack of sleep in today's youth is another main factor leading to cardiac arrest. Bisht says. Dr. Bisht says, "The habit of using mobile phones till 2-3 o'clock in the night, sleeping irregularly, and taking pressure from work makes the electrical system of the heart unbalanced. It causes cardiac arrest, heart attack."

Smoking, alcohol, energy drinks, junk food and processed food have become part of the daily life of the youth. Dr. They cause swelling of body parts, increase blood pressure and damage of arteries. Bista says.

Studies have confirmed that such incidents can happen even after drinking too much alcohol. According to a study published in the National Library of Medicine, excessive alcohol can cause heart rhythm disturbances, which can make the heart beat irregularly. Alcohol lowers blood pressure and causes electrolyte imbalance, which destabilizes the heart. Sleeping drunk also increases the risk of vomiting or respiratory arrest. Those with chronic heart disease or other health problems are at greater risk.

What is the difference between heart attack and cardiac arrest?

In our society, cardiac arrest and heart attack are considered as one problem. But from a medical point of view, these two problems are completely different. Sharma says.

A heart attack is a blockage of the coronary artery leading to the heart and the oxygen supply to the heart muscle is stopped. It damages a part of the heart. But a person who has a heart attack can speak, walk, reach the hospital,'' he says, 'but cardiac arrest is the stopping of the heart. In this condition, the heart cannot pump blood at all. The person immediately collapses, passes out and can die within a few minutes.

According to him, cardiac arrest is a more dangerous condition than heart attack because it has the danger of dying quickly. If CPR and defibrillator are not used immediately, chances of survival are very low. For this reason, defibrillators are placed in sports fields, gyms, airports, large department stores, malls, railway stations, offices, etc. around the world, says Sharma.

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"This device is easy to use and gives instructions by speaking," says Sharma, "If someone has a sudden cardiac arrest, anyone can use it to save their life."

What are the symptoms of cardiac arrest?

Cardiac arrest often comes without warning, but before that, the body has already started giving small signals. The problem is, many young people ignore those signs as fatigue or gastric. According to Dr. Sharma, chest pain, sudden increase in heart rate, difficulty in breathing, dizziness are some of its symptoms. Sometimes chest heaviness, burning sensation, pain in the back, neck or left arm can also be signs of a heart attack. Cardiac arrest can occur after a heart attack.

If a young person is experiencing the problem of frequent fainting, shortness of breath while running or climbing stairs, waking up at night while sleeping, then it should not be taken as normal, said Dr. Madhav Bista says. "That's not normal, it could be a sign of hidden heart disease," he says.

Sudden collapse, unresponsiveness, stopping breathing is a condition of cardiac arrest. At that time even a few seconds can be important. Bisht says.

Is it possible to treat patients with cardiac arrest?

Treatment of cardiac arrest is possible, but only within the first few minutes of hospital delivery. Dr. According to Ranjit Sharma, if a cardiac arrest occurs, the first treatment is cardiopulmonary resuscitation (CPR), not medicine. If the person can be rescued by giving CPR and being taken to the nearest hospital, the person can return to normal life. That is why it is called 'Basic Life Supporter'.

Dr. According to Ranjit Sharma, if a cardiac arrest occurs, the first treatment is cardiopulmonary resuscitation (CPR), not medicine. If the person can be rescued by giving CPR and being taken to the nearest hospital, the person can return to normal life. That is why it is called 'Basic Life Supporter'.

If a person suddenly collapses, CPR should be started immediately by chest compressions. He says that if the heart is not started within 3-5 minutes, the brain will be permanently destroyed and the person will die.

According to Dr. Bisht, people who survive cardiac arrest can be treated long-term with pacemaker, medicine or surgery after finding out the cause of the heart problem. He says that after such treatment, he will return to normal life if he pays attention to his lifestyle.

The wrong policy that forced specialists to leave the country

 The wrong policy that forced specialists to leave the country

The Philippines has adopted a medical education and residency training system similar to the US. Nepal, on the other hand, has followed the Indian model, which is influenced by the British model.

In recent decades, there has been a steady exodus of specialists from Nepal to foreign countries. This issue is usually discussed in hushed tones. However, it is an issue that needs to be addressed immediately.

This exodus is not just about higher salaries or modern facilities. It has to do with the difficulties and structural obstacles that specialists face within Nepal’s institutional structure.

One of the biggest challenges in this regard is the issue of equivalence (certificate of equivalence). Tribhuvan University (TU) has the authority to recognize foreign medical degrees. Without this recognition, specialists returning from abroad cannot apply for government jobs or academic careers.

In this regard, TU does not recognize doctors who have completed residency training in the Philippines. Their residency program was not recognized as a real course, but as a general training without a thesis.

This decision is highly contradictory. Before going to the Philippines, each doctor had received an official letter from the relevant Nepali government agency. Due to the limited number of postgraduate seats in the country, many doctors were forced to go abroad for further studies in the last two decades.

Moreover, members of the Nepal Medical Council themselves used to go to the Philippines to understand and observe the medical education system there. This also indicated a tacit approval for Nepali doctors to study in that country. But the harsh and dismissive approach of TU has now sidelined hundreds of skilled specialists in their own country.

What is more painful is that until the beginning of 2073, TU was issuing equivalence certificates to doctors who had completed their residency in the Philippines. Many specialists had applied, submitted the necessary documents, and even paid the fees. Suddenly, TU changed its policy and stopped issuing certificates without any warning. The applications of many doctors were still in process.

If rules are to be made, they should always be for the future, not for the past. For example, Tribhuvan University could have said, ‘Starting this year, equality will not be given to those doing residency in the Philippines.’ But instead of doing so, the rule was implemented immediately. Which completely ruined the future of doctors who had completed their studies abroad and are studying.

Imagine, what must have happened to doctors who were in the middle of their residency in 2017? Long duty, sleepless nights, hungry stomachs, physical and mental fatigue. What must have happened to doctors who were struggling for a happy future despite facing all this with this sudden decision?

The arbitrary and discriminatory policy of the system has shattered the hopes of many doctors.

Some doctors have said that this sudden decision has even made them victims of depression.

No decision has been made yet about what will happen to those who had submitted all the necessary documents and the 5,000 rupee fee for the equivalence certificate in 2073 BS, shortly before the implementation of this rule. What kind of justice is this done to citizens?

The lack of recognition is not only undermining the hard work of these doctors, but also weakening Nepal’s health system. Nepal’s much-needed specialist surgeons, physicians, and pediatricians have returned with experience abroad. However, they are not allowed to teach in Nepal’s medical colleges or work as specialists in government hospitals. This is because TU refuses to issue the necessary certificates. Yet these same specialists are welcomed in other countries, their skills are respected, and they are employed.

In addition, there is widespread discrimination within the health system. Nepali doctors who return from high-level training abroad, especially those from the Philippines, are often the target of suspicion, professional jealousy, and administrative obstruction. They are treated like outsiders in their own homeland.

They are deprived of leadership roles, excluded from decision-making processes, and kept out of opportunities to make meaningful contributions to the nation’s health sector. They have now emerged as a group of highly skilled and talented doctors trained abroad. The message is clear—an attempt is being made to discredit expertise and create administrative obstacles in Nepal.

The Philippines has adopted a medical education and residency training system similar to the US. Nepal, on the other hand, has followed the Indian model, which is influenced by the British model.

The residency years in Nepal and the Philippines are similar, with some being longer in the Philippines.

For example:

-General Surgery – Nepal: 3 years, Philippines: 5 years

-Radiology – Nepal: 3 years, Philippines: 4 years

-Orthopedic – Nepal: 3 years, Philippines: 4 years

-Internal Medicine – Nepal: 3 years, Philippines: 3 years

-ENT – Nepal: 3 years, Philippines: 4 years

-Obstetrics and Gynecology – Nepal: 3 years, Philippines: 4 years

Based on this comparison, the claim that Philippine residency is ‘mere training’ is baseless. Rather, the programs are more structured and longer than those in Nepal, which raises serious questions about the biased policy of TU.

What is even more sad is that all responsible institutions are aware of this problem. Dean of the Institute of Medical Studies (IOM), Nepal May The Dical Council, the Nepal Medical Association, the Ministry of Health and Population, and the Ministry of Education are all aware of this problem.

But no one has taken responsibility for solving it. The main players are the current and former two deans and the officials of the Curriculum Development Board of Tribhuvan University.

Was this decision approved by the Ministry of Education or the Ministry of Health? The answer to this question has not come from anywhere. Under whose direction were these decisions made? Was there an influence of money or power? Why was a policy made to stop the specialists needed by the nation? Will these responsible people ever be investigated and held accountable?

Recently, about 200 specialist doctors have filed a petition in the court, where a permanent order has also been issued. However, no concrete solution has been reached yet.

Why is there so much silence about this policy that has become a factor in the exodus of specialist doctors?

Nepal is already suffering from a shortage of specialists in fields such as cancer, neurosurgery, cardiology, and pediatrics. But the doctors who can fill these vacancies are migrating abroad in large numbers. Most of the doctors who have gone abroad have left the country permanently.

They have gone to places where their training is recognized, respected and valued. Nepali patients are forced to travel abroad for expensive treatment or rely on substandard services.

If Nepal wants to save its medical talent, urgent reforms are needed. Tribhuvan University and the Nepal Medical Council must adopt a transparent and fair policy for recognizing foreign degrees.

Especially degrees from countries like the Philippines, where residency is internationally recognized. Instead of abolishing these programs, Nepal should focus on evaluation, breeding systems and collaborative partnerships. It is also essential to end discrimination and create a culture of respect for all specialists.

Ways to keep Dashain meat healthy and safe for a long time

Ways to keep Dashain meat healthy and safe for a long time

During the festival season, many homes have an abundance of meat. If it is not properly preserved, it can spoil.

Clean equipment should be used while slaughtering and cleaning meat, and storage should be done at a temperature below 4 degrees Celsius.

The minimum internal temperature should be maintained at 62.8 degrees Celsius when cooking meat.

Now is the festive moment of Dashain. Those who are away from home for work and study have started returning home and gathering. How many people are traveling? How many are preparing for the trip? Meat is the most consumed food during Dashain family gatherings. Except for vegetarians, most people eat meat like every meal during Dashain.

Most families slaughter animals at home and store plenty of meat. At this time, every house has an abundance of meat. In this situation, if the meat is not stored properly, there is a risk of spoiling. And the meat can become poisonous. Consuming such meat can cause various health problems.

Improper slaughterhouse practices and methods, poor hygiene, and improper and inadequate meat preservation methods for large quantities of meat can create a breeding ground for harmful bacteria, which can cause unpleasant and sometimes serious illnesses.

To avoid such problems, special care must be taken from the time of slaughtering the animal to its other processes, storage, and even cooking.

Food poisoning from contaminated meat is mainly caused by microorganisms such as Salmonella, E. coli, and Campylobacter. It can have mild to severe symptoms.

Symptoms

- Nausea, vomiting

- Diarrhea

- Abdominal pain

- Fever

In vulnerable people, such as young children, the elderly, and those with weakened immune systems, food poisoning can have serious consequences.

How to slaughter safely?

For many, the Dashain tradition of slaughtering goats or other animals at home is a tradition. If this practice is not done hygienically, it can be a major source of infection in the meat.

-The designated place for slaughter should be clean and away from household waste and drains. There should be a place where the animal can be cleaned again after slaughtering.

-Make sure that the animal prepared for slaughter is healthy.

-Plenty of clean water should be provided for washing hands, tools and meat. Tools should be washed thoroughly with soap and hot water before and after using them.

-The person performing the slaughter should also pay attention to hygiene. Meat can be contaminated by a dirty person.

-People with contagious diseases (cold, fever, dysentery, etc.) should not participate in this activity.

-The intestines and internal organs should be removed carefully. When removing the internal organs, be very careful not to pierce the intestines, as this can spread feces and bacteria to the meat.

-After cooking, meat should be cooled to below 4°C as soon as possible to prevent bacterial growth. This can be done by using a refrigerator or clean ice.

Kitchen Safety

Once meat is brought into the kitchen, special care should be taken to prevent contamination. Maintaining good hygiene is important to prevent such problems.

Keeping raw meat and other vegetables separate

Use separate chopping boards, knives and utensils for raw meat and other foods, such as vegetables and salads. This will prevent harmful bacteria from being transferred from raw meat to ready-to-eat items.

-Always wash your hands thoroughly with soap and water before and after handling raw meat.

Cooking to the right temperature

Most harmful bacteria are killed when cooked thoroughly. When preparing dishes, meat should be cooked thoroughly, especially until the pink color is gone.

For large cuts of meat, the recommended minimum internal temperature is 62.8°C. The best way to measure the temperature is to use a food thermometer.

Storing for later: Modern and traditional preservation

When a large amount of meat is available, how to store it properly?

Meat storage methods

1. Freezing

Fresh meat can be stored in the refrigerator at a temperature of 4 degrees Celsius or lower and consumed within a few days. For long-term storage, the meat should be frozen. For this, it should be cut into the required pieces, filled with packaging plastic, sealed and placed in the freezer.

The refrigerator used for storing meat must be in good condition. Meat can be contaminated and spoiled in a dirty refrigerator. If the meat is kept in this way, it can be stored for a long time.

2. Preserving cooked meat in fat

This method is called confiting in English. In this method, the meat, especially goat, pig or duck meat, is well marinated and then immersed in its own fat. The fat acts as a protective seal. The meat can be taken out when needed and prepared in various dishes as desired. No refrigeration is required for this.

3. Salting

This method is used especially in Western countries. In this, raw meat is salted heavily and hung in a dry, cool place or stored in the refrigerator at a temperature of 4 degrees Celsius. Before using such meat, it should be washed thoroughly in water to remove the salt.

4. Making Sukuti

This is a traditional Nepali method of preserving meat for a long time. Many Nepalis used to make long pieces of Dashain meat and hang it over the fire. Even today, meat can be seen being stored in this way in rural areas.Once the meat is well dried, it will not spoil even if kept for a long time.

To make suketi, the meat should be cut into thin and long pieces. This will allow it to dry evenly. It is best to dry it in a well-ventilated place, covered with a net to protect it from flies. The meat should be completely dry and hard before storing. Meat dried in a slightly smoky place will last longer.

5. Making Pakku

Pakku is a traditional Nepali meat dish. It is mainly made from goat or cow meat. The method of making it is special. The pieces of meat are marinated in spices such as ginger, garlic, cumin, and coriander and placed in a pot. Then, without using water, the meat is cooked in its own fat and juices at a low temperature for a long time.

When cooked in this way, the meat melts completely, becomes very soft and tasty, and its color is dark brown or black. Since it is cooked in its own fat without adding water, it does not spoil for many days.

It can be made into a broth and gravy as per the requirement. It can also be eaten with rice and curries. The pakku prepared in this way can also be stored at normal room temperature. If kept in the refrigerator, it will not spoil for many more days.

Do not eat too much

Consuming too many fatty and spicy meat dishes can cause digestive problems. To facilitate the digestion process, plenty of fresh vegetables, salads, and fruits should be included in the diet.

Drink plenty of water

Drink plenty of clean water throughout the day.

How to mitigate the psychosocial impact of the current crisis?

 How to mitigate the psychosocial impact of the current crisis?

Nepal is currently in a period of political transition that has increased instability and uncertainty.

The deaths and injuries of adolescents and many others in the recent violent protests have raised deep concerns.

Immediate and long-term initiatives are needed, prioritizing mental health and psychosocial support.

Nepal is once again in a period of political transition. While change itself is an inevitable process, change accompanied by uncertainty creates more uncertainty than hope. At times, we are wondering whether Nepal is on the brink of instability.

The loss of lives of adolescents and young people in recent violent protests and movements, the injury of many people, is sending a message of sorts.

The massive damage to private and public property, from archaeological heritage to the prevailing sense of insecurity in the minds of ordinary citizens, have caused us deep pain. Not only the immediate damage, but also its long-term impact, its impact on mental health, is a matter of concern and discussion.

This crisis has affected all age groups in different ways. Children and adolescents have experienced fear, confusion, sleep problems, and difficulty concentrating in school. Youth and adults have experienced increased frustration, anger, anxiety about unemployment, and strained social relationships. The elderly are experiencing feelings of insecurity. People with disabilities and marginalized communities have their own unique concerns.

If these conditions are not addressed immediately, there is a risk of increased trauma, anxiety, depression, and suicidal tendencies. There is also a risk of social breakdown, deepening distrust, decreased productivity, and a decrease in human resource capacity.

Psychosocial support is urgently needed for children, adolescents, youth, women, the elderly, people with disabilities, and marginalized communities affected by violence, death, and insecurity. Many people are in a state of confusion right now. Most people seem to believe the information they receive on social media as official information. Many seem to be unable to distinguish between right and wrong.

This type of information seems to have made people very anxious due to the pressure of uncertainty about the future.

What to do in this situation?

Both immediate and long-term initiatives are needed to address such a situation. Primarily, psychological support, helpline services operated through telephone and social media, and community-based basic psychosocial support programs need to be started immediately.

Self-care and stress management skills should be provided to security personnel, health workers, media workers, and other service providers working in the field immediately. In the long term, mental health in schools, communities, and workplaces should be linked to education, protection, and health systems through policy management.

It is essential to develop a psychosocial support system with follow-up and conduct activities. Similarly, only by ensuring quality counseling services related to trauma and grief can victims have the basis to restore their lives to balance.

In this context, the first responsibility is to address the suffering of people who died, were injured, and were disabled in the movement. Immediate treatment, rehabilitation, compensation and ensuring justice should be the first step of the state. Trust in the people can be restored only by impartial investigation and accountability in cases of human rights violations.

Similarly, it is necessary to pay attention to the control of corruption and transparency in power raised by the protesters.

Special attention should be paid to returning people's lives to their previous state, restoring employment and creating new jobs. It is necessary to immediately facilitate and restart production and business that have been stalled due to various reasons. It is necessary to create an investment-friendly environment and create an encouraging environment.

Similarly, mental health and psychosocial well-being must be a national priority. The World Health Organization and the International Labor Organization have recommended linking mental health with development and employment. Therefore, Nepal needs to take the initiative in this regard in collaboration with development partners.

In the long term, it is essential to introduce psychosocial and mental health education in schools, communities and workplaces, a structure of community-based workers (CBTs) and psychologists, and policies and systems that link mental health to the primary health system.

Good governance and transparency are also indispensable. Rebuilding trust is not possible without participation in the decision-making process, accountability through e-governance, social justice and the implementation of concrete programs to end discrimination. Nepal stands at a crossroads of crisis and opportunity today.

Only if the state can put these five foundations into practice: justice and rehabilitation for the victims of the movement, eradication of corruption, job creation and economic expansion, ensuring mental health and social cohesion, and reconstruction with good governance and transparency, will Nepal's future not be just a story of struggle, but a common home for beautiful, peaceful, healthy and happy Nepalis.

Some of our habits, which can be improved to improve health

 Some of our habits, which can be improved to improve health

Eating late at night increases the risk of diabetes, so you should finish your meal by 8/9 pm and eat light meals.

Eating too fast can cause gastritis, so you should chew your food slowly and thoroughly.

Excessive salt intake increases high blood pressure, so it is recommended to not eat more than 6 grams of salt per day and eat less processed food.

A balanced and healthy lifestyle is essential to prevent and control any disease. Sometimes some habits cause disease. While some promote diseases. If we identify these habits and change them in time, positive improvements in health are possible.

There are some habits, which can be changed to avoid diseases.

1. Diabetes

Eating late at night can cause imbalanced blood sugar levels, which reduces the effect of insulin in the body. This makes it difficult to control sugar. It is better to finish eating by 8/9 pm. Dinner should be light. After eating, you should walk for a while.

2. Migraine

Skipping meals can increase migraine symptoms. Not getting enough nutrition on time can lower blood sugar levels and increase headaches. A regular and balanced diet helps in controlling migraines.

3. Heart disease

Physical inactivity is a major cause of the disease. Not exercising regularly can lead to obesity, high blood pressure, and cholesterol. You should do at least 30 minutes of light or moderate exercise daily. You can also walk.

4. Osteoporosis

Complete deprivation of sunlight weakens bones. Spend 15 minutes in the early morning sun and include calcium-rich foods in your diet.

5. Gastritis

Eating too quickly affects the protective layer of the stomach, which causes irritation and gas. You should chew your food slowly and thoroughly.

6. Acid reflux

If you sleep immediately after eating, stomach acid can flow back into the esophagus. You should stay active for at least 2 hours after eating. Eat light and less spicy food at night.

7. Stomach problems

Not drinking enough water can cause problems like constipation and acidity. You should drink at least 8-10 glasses of water throughout the day. So that the digestion process remains smooth and excretion is easy.

8. Liver disease

Excessive oil-spices and processed foods put an extra burden on the liver. Such foods should be avoided. Fresh fruits and vegetables should be prioritized in your daily diet.

9. Dementia

Mental inactivity and watching television for a long time negatively affect brain function. Therefore, you should learn something new every day and exercise your brain.

10. Insomnia

Excessive use of screens, especially before going to bed, affects sleep. You should stop using mobile and television at least 1 hour before going to bed. You should set a regular sleep time.

11. Anxiety

Spending time on social media can increase mental stress. Limit your use of social media. Include meditation, yoga, and relaxation techniques in your daily life.

12. High blood pressure

Excessive salt intake can increase blood pressure. Excess salt causes water retention in the body, which increases pressure on the heart. Therefore, you should avoid eating processed and fast foods that are high in salt and should not consume more than 6 grams of salt per day. You should also give up the habit of sprinkling salt on your food.

13. Anemia

Many people drink tea immediately after eating, but this hinders the absorption of iron in the body. Therefore, tea should be drunk at least 1 hour before or 1 hour after eating. Green vegetables, lentils, and iron-rich foods should be prioritized in the diet.

What to do to keep yourself and your family healthy during the current crisis? 8 ways

 What to do to keep yourself and your family healthy during the current crisis? 8 ways

In Nepal, the Gen-Z movement has burned down government structures and prisoners have escaped from prison.

Due to the shortage of medicine and limited hospital services, it has been suggested to treat common illnesses at home.

Contaminated water, pollution, and mental stress have increased health challenges due to the movement.

Nepal is currently at a very sensitive time. The Gen-Z movement has brought turmoil across the country. Government structures have been burned down, people's homes have been set on fire. Hospitals have become overcrowded. Prisoners have escaped from prison. The market system has become unstable, and the risk of medicine shortages and black marketing has increased. At such times, it is very important for individuals to be aware of public health.

The first thing to pay attention to during a crisis is the health security of themselves and their families. Problems such as lack of medicine, limited hospital services, polluted environment, contaminated water, and mental stress are current health challenges.

Amidst the challenges, it is important for the general public to take some precautions to avoid health complications.

1. Let's try to treat common diseases at home

In such a situation, there may be a shortage of medicines in the market. There may be a long wait for treatment at the hospital. In such a situation, if you experience symptoms such as a common cold, cough, or sore throat, do not go to the hospital unnecessarily. Let's adopt easy treatment measures at home.

- Gargling with salt water

- Drinking hot water, taking steam

- Resting, drinking plenty of water

- Home treatment using basil, ginger, and turmeric

Common fever and cough are self-healing in nature within two to three days, so let's be patient until it gets worse. However, if you experience severe symptoms, it is appropriate to seek advice from a health worker or go to a health facility.

2. Let's take special precautions to avoid contaminated water

Government structures, sewers, and water pipes have been damaged. These can lead to harmful chemicals, waste, or infectious elements mixing with water. There is a high possibility of diseases like cholera, typhoid, and diarrhea spreading, and chemical substances can cause many problems, so let's be careful.

– Drink only water that has been boiled for at least 10 minutes

– Use filtered or bottled water as much as possible.

– Pay special attention to the quality of water while cooking.

3. Take precautions to avoid fire and pollution

When houses burn, gas tanks explode, and structures are destroyed, toxic gases and dust are released into the environment, causing air pollution to reach high levels.

– Make it a point to wear a mask when going out.

– Avoid places with excessive dust and smoke as much as possible.

– People with asthma, allergies, or lung problems should be extra careful.

– Take special care of our young children.

4. Provide first aid for burns and wounds

Incidents of burns or injuries due to fires are increasing. Minor wounds can become serious if not treated immediately.

– Apply cold water to the burned skin (but do not use ice).

– Use a cream called ‘Silver Sulfadiazine’ available at the nearest drugstore.

– Keep the wound clean, do not use dirty bandages.

5. Management of physical fatigue of those involved in the movement

Many young people involved in the movement may be in pain. In such a situation, the indiscriminate use of antibiotics or painkillers can be harmful.

– Take a hot bath, immerse your hands and feet in cold water

– Apply salt water compresses

– Get plenty of rest

– Eat fruits, soft foods, and protein-rich foods

– Do light exercise

6. Be sensitive to mental health

During the peak of the movement, people make impulsive decisions due to the effects of adrenaline. In some cases, it leads to regret and deep mental stress. Losing a relative, getting injured, and the collapse of the country's infrastructure can all weaken morale.

– Reading an inspirational book. Accepting the current situation and trying to get used to it.

– Trying to reduce mental stress through yoga and meditation.

– Talking openly with relatives.

– Seeking entertainment (music, books, quiet movies) as much as possible.

7. Avoid misinformation and uncontrolled use of medicines

There are many cheap treatments or suggestions on the Internet. Not all of them are true and safe. If you need information about any medicine you use, you can call the Drug Information Center and get free advice.

Toll-free number: 1660-01-21500, Landline: 01-591311

Email: [email protected] WhatsApp/Viber: 9801236161

You can get information about the medicine you are using by contacting the above-mentioned means. To get basic information about medicines, you can read the contents of the book Medicine Knowledge Healthy Life here for free.

Therefore, do not search for medicines on Google or use AI. Consult an experienced person (pharmacist, health worker). Because taking medicines indiscriminately can cause more problems.

8. Stay in touch with family

Parents in the village may be very worried when they do not receive news of their children who have joined the movement. Rumors and fear may spread.

– Let us reassure our relatives by calling or sending messages from time to time.

– Let us also convey messages to worried families.

We must all move forward as citizens, consciously, with consensus, and with restraint. The crisis will pass, times will change, but in the meantime, every life we ​​save will be invaluable.

The government's policy and intention to close social media

 The government's policy and intention to close social media

Many of our ruling parties feel that they came to power forever

Why did the government initially consider the option of banning while regulating? This must be reviewed within the ruling coalition, the Congress-UML. Social media companies should also take the initiative to protect the personal rights of ordinary users while addressing the interests of Nepal.

The government's decision to register social media, or else regulate or close it, has basically taken two legal bases. One, the Directive 2080 on Regulating the Use of Social Media. Two, the latest order of the Supreme Court.

The Ministry of Communications and Information Technology has already directed the Telecommunication Authority to close 26 social media networks, including Facebook, X, and Instagram, based on these two legal bases.

Internet service providers will probably implement the authority's letter by tomorrow, Friday evening. After that, most of the social media networks that are running like parts of our own bodies will no longer be active. Only a few networks, including Viber and TikTok, will be options.

While Minister for Communications and Information Technology Prithvi Subba Gurung, who is also the Deputy General Secretary of UML, was giving the directive, his own party MP and former Minister for Communications Gokul Baskota was heard to sarcastically say, ‘The government has started preparing to make North Korea.’

Communists often like to exaggerate. We do not think that the country will become North Korea if the above-mentioned networks are shut down. This is the interesting and strange aspect of Nepal’s politics, that rivals form the government together. And then an opposition is born from within the party.

If we analyze former Minister Baskota’s comments outside the power struggle within UML, there is certainly a fear that civil liberties will be compromised under the pretext of binding networks within the legal system.

A common question that can be raised about network operators, including Facebook, is that they do not have to register and be regulated according to the laws prevailing there in various other countries, let alone register in Nepal, let alone even give a proper answer? Isn't it necessary for multinational companies that operate smoothly in Nepal to be registered in accordance with the rules? Or do these companies consider themselves above the country itself?

Many in power, including him, are not happy that social media users who once praised Prime Minister KP Sharma Oli day and night are now being criticized.

Companies such as Meta should enter into effective dialogue to be included in Nepal's legal system and registered. They should also take the initiative to protect the personal rights of ordinary users by addressing Nepal's concerns.

This is necessary because the style of network operators who deprive themselves of financial benefits by deriving income from the content of Nepali network users and even content creators is not logical. Since such social media platforms are not tied to the formal tax system, money is being smuggled through illegal channels. They should consider this aspect themselves.

But when considering these aspects, our question is not only aimed at network operators. The government of our country, which is faced with the responsibility of implementing the Directive 2080 on the systematic use of social media and the latest mandate of the Supreme Court, is not the only one. The more important responsibility is to protect and implement the nation's constitution, which must fully respect the freedom and privacy of citizens. And even the interpretations of the court cannot deviate from the original spirit of the constitution.

If we listen to the views of Communications Minister Prithvi Subba Gurung, he seems to be as tolerant of the different opinions of citizens as he seems to be towards Meta and other network operators. Otherwise, instead of repeatedly issuing information, he would have adopted digital diplomacy through another effective channel by now.

Let us remember that many in power, including him, do not like the fact that social media users who once praised Prime Minister KP Sharma Oli day and night are now criticizing him.

Many of our rulers feel that they have come to power forever. The momentary lust for power makes them addicted to the level of blindness. What needs to be kept in mind is that at the moment, the Maoist Center is in opposition and is opposing the government's move. Whereas earlier, when the government took a similar step to ban TikTok, Pushpa Kamal Dahal was the Prime Minister, and Rekha Sharma was the Minister of Communications.

Be it the press or social media - the voice of the citizen is dominant there. The mobile phones in the pockets are each person's mouthpiece. Not everyone's voice reaches the media. Some entrepreneurs here need Facebook, Twitter (X) not only to run the media, but also to promote the activities of the Prime Minister himself.

We press workers edit the content, and then publish it. On social media, sometimes it reaches a level of indiscriminateness. Some of the fake ID holders do not only express themselves freely, they also do character assassination. Even though organizations such as Meta have created community guidelines, it is not uncommon to worry about where the flood of unedited content will lead society. That concern is not only of the state, but also of the citizens.

But the content should be moderated within 24 hours of the letter being sent to the police showing this. Why promote the authoritarian trend of "take it or leave it"? Why make the government unnaturally stronger than the citizens by showing Meta or another company? What bravery is there in silencing the voices of the citizens who elect the government!

There is no reason for social media platforms to be forced to meet certain standards of the state. Their method of taking everything they can from the state and giving nothing to the state is not right.

Gurung's speech and behavior in the process of regulating social media, starting from the Media Council Bill, advocates for freedom of expression directed by the government. What Prime Minister Oli himself should consider is that the question here is not only about Meta and other big technology companies, but about those common people, some of whom cannot read or write.

They have not been able to connect with the government's goal of declaring a fully literate nation. They connect with their children and grandchildren abroad through video calls just by seeing pictures on Facebook or WhatsApp. They run small retail businesses.

We do not have our own social media. There are internationally established platforms, which are run by common people. Some of the government's mechanisms, their emails, etc. are connected. Why did the government initially consider the option of banning them while regulating? This must be reviewed within the ruling coalition, the Congress-UML.

There is no reason for social media platforms to be forced to meet certain standards set by the state. Their method of taking everything they can from the state and giving nothing to the state is not right. It is the government's responsibility to bring them into dialogue through technology diplomacy and regulate those who do not. This responsibility cannot be fulfilled by simply posting information on the wall. There are many technology enthusiasts in this country. It is better to ask elected representatives among them to communicate with the relevant companies!

Facebook is starting to shut down

 Facebook is starting to shut down

Ncell, World Link and Nepal Telecom shut down Facebook

World Link CEO Keshav Nepal informed that Facebook has been shut down as per the government's directive.

The social networking platform Facebook has started to shut down in Nepal. Internet service provider company World Link has shut down Facebook a while ago.

Now, Facebook has stopped working from World Link's IP address. World Link CEO Keshav Nepal informed that Facebook has been shut down as per the government's directive.

Internet Service Providers Association President Sudhir Parajuli said that the process has started and it will take some time for all internet providers to shut down.

'The process of shutting down social networks has moved forward as per the directive from the government. The extensions are being shut down,' he said.

In accordance with the same government directive, Nepal Telecom has also shut down social networking platforms that are operating without registration. Telecom issued a notice on Thursday, stating that it has closed the unregistered platforms as per the directives of the Nepal Telecommunications Authority.

‘The Nepal Telecommunications Authority has written to this company to deactivate the unlisted social media platforms operating in Nepal in accordance with the order of the Honorable Supreme Court, the decision of the Council of Ministers of the Government of Nepal, the decision of the ministerial meeting of the Ministry of Communications and Information Technology, and the Directive to regulate the use of social media, 2080, through its letter dated 2082/05/19, Ch. No. 597, and accordingly, we request you to provide information on the details of the closure of such social media platforms for the time being,’ Telecom said.

The matter of re-opening the closed platforms will be as per the directives received from the authority in the coming days.

Similarly, Ncell had stated that it has closed the social media platforms including Facebook that were operating without registration.

Earlier, the Nepal Telecommunication Authority had directed the Internet Service Providers Association to close 26 social media platforms based on the Supreme Court order, the decision of the Cabinet of the Government of Nepal on Bhadra 5, the ministerial decision of the Ministry of Communications and Information Technology held today (Thursday), and the Directive on Managing the Use of Social Media, 2080.

The government had also decided to close the social media platforms Facebook, Facebook, Facebook Messenger, Instagram, YouTube, WhatsApp, X (Twitter), LinkedIn, Snapchat, Reddit, Discord, Pinterest, Signal, Threads, WeChat, Quora, Tumblr, Clubhouse, Mastodon, Rumble, Meebee, VK, Line, Emo, Jalo, Soul and Hamro Patro.

The government led by Pushpa Kamal Dahal Prachanda had brought social media regulatory guidelines on 23 Kartik 2080, including making arrangements for social media to be registered and have a contact point in Nepal.

Immediately on 27 Kartik, the Cabinet meeting decided to ban TikTok, saying that it was spreading social hatred and violating social dignity.

In which countries is Facebook registered?

The Supreme Court has mentioned in its decision that 105 laws have been formulated in 78 countries to regulate social media. Although the models for regulating social media are different, we find that many countries have implemented the system of legally registering and establishing an office or appointing a resident representative, as in Nepal.

Talking about South Asia, social media including Facebook are already registered and operating in India. Contact persons have been appointed to hear local complaints and address them. There is no mandatory provision for the contact person to be within India. He or she must hear the complaints of users within India, regardless of where he or she lives.

Pakistan's rules also require social media companies like Facebook and Twitter to set up local offices. Similarly, Facebook has opened its liaison office in Tel Aviv, Israel.

In India, Facebook has opened its liaison offices in Gurgaon and three other states.