Clinicsmd, Islamabad (2025)

30/11/2023

Performing a self-breast examination (BSE) is an empowering and essential routine for individuals to monitor their breast health. This self-check involves a systematic approach of visually inspecting the breasts for any changes in size, shape, or skin texture, followed by a tactile examination to detect lumps or irregularities. By conducting this examination regularly, individuals become more familiar with the normal appearance and feel of their breast tissue, enabling them to notice any deviations promptly. While BSE is not a substitute for professional medical screenings, it serves as an integral part of proactive breast health care, encouraging early detection of potential abnormalities and promoting timely medical attention if any concerns arise.

1.Visual Inspection: Stand in front of a mirror, check breasts for changes in size, shape, skin texture, and inspect ni***es for any abnormalities.

2.Arms Raised Inspection: Raise arms overhead and recheck breasts in the mirror for changes.

3.Nipple Examination: Inspect ni***es for discharge, inversion, redness, or scaling.

4.Lying Down:Lie down, use fingertips in circular motions to examine breasts, covering the entire breast and armpit area.

5.Repeat for Both Sides: Switch sides, repeat the examination using the opposite hand and pillow under the shoulder.

6.Vary Pressure:Apply light, medium, and firm pressure to feel different breast tissue layers, noting any lumps, thickening, or texture changes.

7.Nipple Check Sitting or Standing: Gently squeeze the ni**le to check for discharge or changes in shape or position.

8.Regularity:Perform this examination monthly, ideally a few days after your menstrual period ends.

23/11/2023

Drug misuse can have profound and far-reaching effects on individuals, families, and society at large. Physically, it can lead to deteriorating health, ranging from increased heart rate and blood pressure to organ damage and potential overdose. Mentally, it can result in cognitive impairments, altered perception, mood swings, and even mental health disorders. Emotionally, drug misuse often causes strain within relationships, leading to isolation and broken connections. Socially, it contributes to crime, instability, and economic burden on communities due to healthcare expenses and loss of productivity. The ripple effects extend beyond the individual, affecting families, communities, and the larger society, highlighting the urgency of addressing and mitigating the consequences of drug misuse.

21/11/2023

November is Lung Cancer Awareness Month, dedicated to raising awareness about the risks, prevention, and treatment of lung cancer. Lung cancer remains one of the most common and deadliest forms of cancer worldwide, accounting for a significant number of cancer-related deaths each year. This month serves as an opportunity to educate people about the causes and risk factors associated with lung cancer. Smoking remains the leading cause of lung cancer, but exposure to secondhand smoke, environmental factors like air pollution, and occupational hazards can also increase the risk. Promoting early detection through screenings and encouraging lifestyle changes like quitting smoking can significantly impact survival rates. Advocacy campaigns, events, and educational initiatives during this month aim to drive awareness, encourage funding for research, provide support for patients and their families, and emphasize the importance of a healthy lifestyle to reduce the risk of lung cancer.

12/11/2023

New research from the University of Glasgow shows that regularly spending time with friends and family, at least once a month, can significantly lower the risk of dying early.

The study, involving over 450,000 people, found that those who rarely saw loved ones faced a higher risk of health issues and premature death. It involved over 450,000 participants from the general population, aged between 40 and 69, and it focused on the impact of social connections, particularly the frequency of visits from friends and family, on mortality.

So, staying connected with friends and family on a regular basis is not just enjoyable; it can also have a positive impact on our health and lifespan.

09/11/2023

Study Reveals Link Between Air Pollution and Increased Parkinson's (رعشہ) Risk

Living in areas with moderate air pollution increases the risk of getting Parkinson's disease by 56%, says a study from the Barrow Neurological Institute. The research, published in the Journal Neurology, found a link between fine particulate matter in the air and Parkinson's development.

According to recent statistics, nearly 10 million people suffer from Parkinson’s disease globally and 1 million of these cases are in Pakistan.

Recently, Authorities in Pakistan on Tuesday imposed a "health emergency" in the country's second-most populous city of Lahore, and other adjoining northeastern districts, announcing four holidays a week due to heavy smog that sent the air quality index soaring up to 400.
To stay safe in areas with air pollution, you can:
Monitor Air Quality:
Check real-time pollution levels using apps or websites.

Limit Outdoor Activities:
Reduce time spent outdoors during high pollution periods.

Use Air Purifiers:
Install purifiers at home, focusing on bedrooms and living spaces.

Wear Masks:
Consider wearing N95 masks during high pollution times.

Ventilate Indoors:
Keep good indoor ventilation; open windows when air quality improves.

Quit Smoking:
Stop smoking to reduce indoor pollution at an individual level.

Stay Hydrated:
Drink plenty of water to flush out toxins from the body.

Healthy Diet:
Consume antioxidant-rich foods for overall health benefits.

Regular Health Check-ups:
Monitor respiratory health with regular individual check-ups.

26/10/2023

Some of the effects of social media use are:
Addictive Features: Social media platforms accused of using addictive features, encouraging compulsive use.

Negative Mental Health Impact: Research indicates worsening mental health, including increased thoughts of su***de and eating disorders, especially among teen girls.

Body Image Issues: Filters and body image content linked to body dysmorphia and lower self-esteem in young users.

Sleep Disturbance: Disruptive notifications affecting users' sleep patterns.

Privacy Concerns: Accusations of data collection from children under 13 without proper consent.

Validation Pressure: Need for approval on social media contributing to self-worth concerns.

Depression and Isolation: Excessive social media use potentially leading to depression, loneliness, and reduced real-life interactions.

A group of 33 U.S. states is taking legal action against Meta, the company behind Facebook and Instagram. They say Meta has been hiding the dangers of using these apps and that they're harming young people's mental health.

The lawsuit claims Meta made features that are addictive for kids and collected data from children under 13 without getting permission from their parents.

The lawsuit against Meta was influenced by research that revealed the negative effects of Instagram on teenagers, particularly teen girls. This internal research conducted by Meta itself found that Instagram had a detrimental impact on the mental health of some teenagers.

Shocking statistics from the research indicated that 13.5 percent of teen girls believed Instagram worsened their thoughts of su***de, while 17 percent felt it exacerbated eating disorders.

A former Meta employee turned whistleblower, Frances Haugen, further supported these findings by providing leaked documents to news organizations.

Has social media negatively affected you or your family?

18/10/2023

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10/10/2023

A recent study from Vrije University in Amsterdam found that running therapy can be just as effective as traditional antidepressant medications in treating depression and anxiety.

Over a 16-week trial with 141 participants, both groups showed similar levels of mental health improvement, around 44%. What makes running therapy stand out is its added physical health benefits, including weight loss, reduced waist size, lower blood pressure, and improved heart function.

However, adherence to the exercise regimen was a challenge, with only 52% of runners sticking to it compared to 82% in the antidepressant group. This research highlights the potential of running therapy but also the importance of encouraging consistent exercise.

تازہ ترین مطالعہ جو آمسٹرڈم کے وریج یونیورسٹی کر رہے ہیں، وہ دکھاتا ہے کہ رَننگ تھراپی ڈپریشن اور پریشانی کی علامات کو کم کرنے میں دوائی کے طور پر مؤثر ہو سکتی ہے۔ ایک 16 ہفتوں کے تجربے میں 141 مشترکوں کے ساتھ، دونوں گروہوں نے ایسی ہی ذہانت کی سطح دکھائی، تقریباً 44٪۔ رَننگ تھراپی کو مخصوص بنانے والی بات یہ ہے کہ یہ جسمانی صحت کو بھی بہتر بناتی ہے، جیسے کہ وزن کم ہونا، کم کمر کی سائز، کم بلڈ پریشر، اور دل کی کارکردگی میں بہتری۔ البتہ، مشق کا تعلق جاری رکھنا ایک چیلنج ہے، صرف 52٪ رَنرز نے مشورہ دی گئی مشق کو منظم طریقے سے مانا جبکہ انٹی ڈپریسنٹ گروپ میں 82٪ لوگ صحیح دوائی کا استعمال کرتے رہے۔

(Mental Health)
(Treatment for Depression)
#ذہانت (Anxiety)
(Journey to Health)
#روانگ (Running)
(Physical Health)
(Medication or Exercise)
(Social Well-being)
#تحقیق (Research)
(Change Your Mindset)
(Towards Happiness)
(Health and Happiness)
(Healthy Living)
#روگ (Illness)
#پاکستان (Pakistan)

24/09/2023

A recent study has uncovered a significant connection between premenstrual disorders (PMS and PMDD) and the likelihood of experiencing early menopause, which occurs before the age of 45.

These premenstrual disorders are known for causing severe mood swings and other symptoms. Interestingly, the research revealed that the risk of early menopause isn't linked to anxiety or depression, but may be influenced by biological factors in the body.

Moreover, the study pointed out that smoking appears to intensify this risk, emphasizing the importance of avoiding to***co use. Given that early menopause can lead to various health concerns like heart problems and bone issues, this discovery highlights the significance of early identification for women's long-term health management.

ایک حال ہی میں ہونے والے تحقیق نے پری مینسٹرول ڈسارڈرز (PMS اور PMDD) اور جلد 45 سال کی عمر سے پہلے مینوپوز کے جواز کی بڑھتی کامیابی کا ایک اہم تعلق دریافت کیا ہے۔ یہ پری مینسٹرول ڈسارڈرز معروف ہیں کیونکہ ان سے زیادہ تر ماہواری کے دوران موسمی جذباتی تبدیلیاں اور دوسرے علامات پیدا ہوتے ہیں۔ دلچسپ بات یہ ہے کہ تحقیق نے پیشابی تشہیر یا افسردگی کے ساتھ اس خطرے کو جوڑ نہیں پایا، بلکہ جسمانی عوامل کی موجودگی کے باوجود یہ تعلق ممکن ہوتا ہے۔ اس کے علاوہ، تحقیق نے اشارہ کیا کہ سگریٹ پینے والوں میں اس خطر کو بڑھا دیتا ہے، اس لئے تنباکو کا استعمال اجتناب کرنا اور بچنا بہت اہم ہوتا ہے۔ یہ دریافت کے دیگر اہم بات یہ ہے کہ جلد 45 سال کی عمر سے پہلے مینوپوز کا سامنا کرنے کے صحت کی دراز مدت کی دیکھ بھال کے لئے عہدیداروں کی جلد یافتہ کرنے کی اہمیت کو زیرِ زمین نہیں کیا جا سکتا۔

19/09/2023

New Study Reveals: Simple Lifestyle Habits Can Help Prevent Depression!

Researchers find 7 key factors, including sleep, diet, and social connection, that reduce depression risk. Genetics matter, but a healthy lifestyle can be even more important.

• Getting enough sleep: Having between seven to nine hours of sleep per night was found to be the most impactful, reducing the risk of depression by 22%.

• Never smoking: Individuals who never smoked had a 20% lower risk of depression.

• Frequent social connection: Maintaining strong social connections reduced the overall risk of depression by 18%.

• Moderate alcohol consumption: Limiting alcohol intake to moderate amounts decreased the risk by 11%.

• Healthy diet: A balanced and healthy diet was associated with a 6% lower risk of depression.

• Regular physical activity: Engaging in regular physical activity reduced the risk by 14%.

• Minimizing sedentary behavior: Keeping sedentary activities to a minimum lowered the risk by 13%.

Discover how making small changes can make a big difference in mental well-being. Take control of your mental health today!
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17/09/2023

To reduce your exposure to Bisphenol A (BPA) and stay safe, consider the following tips:

Choose BPA-Free Products: Look for labels or information indicating that products are BPA-free, especially when purchasing plastic food containers, water bottles, and baby products.

Opt for Glass or Stainless Steel: Use glass or stainless steel containers for food and beverages, as they do not contain BPA and are safer alternatives.

Limit Canned Foods: Reduce your consumption of canned foods and opt for fresh or frozen alternatives whenever possible.

Handle Receipts Mindfully: Be cautious when handling thermal paper receipts, and avoid unnecessary contact. Wash your hands thoroughly after touching them.

Support BPA Regulations: Support and advocate for regulations that limit or ban BPA in products, especially those intended for children and food-related items.

Healthy Eating: Consume a diet rich in fresh, unprocessed foods to minimize exposure to BPA that may leach from packaging.

Filtered Water: Use a water filter to reduce potential BPA exposure from tap water, especially if you have older plumbing.

Use Alternatives: Consider eco-friendly and BPA-free alternatives for everyday items. Many companies now offer safer options for consumers.

BPA Exposure Concerns: Widespread Bisphenol A (BPA) presence in plastics, canned foods, and even receipts has raised health alarms. BPA is known to disrupt hormones, reduce fertility, and harm the immune system.

A recent European Environment Agency (EEA) report shows that 92% of people across 11 European countries have BPA in their urine, prompting concerns about the health risks associated with everyday items like plastic food containers, water bottles, and canned goods.

15/09/2023

A position paper recently published in the Journal of Hypertension has introduced some guidelines for the lifestyle management of hypertension.

Hypertension, characterized by persistently high systolic blood pressure (SBP) above 140 mmHg and/or diastolic blood pressure (DBP) at least 90 mmHg, affects a staggering 1.5 billion people worldwide.

According to the new guidelines, Some of the Lifestyle Management Tips for High Blood Pressure were:

Promote mindfulness/stress reduction practice
Consider meditation/yoga/breathing techniques
Consider music therapy/self-soothing techniques/gratitude/acts of kindness
Use apps to track calories, steps, and sleep patterns
Intake of less than 2 g sodium (∼5 g salt or one teaspoon) per day
Fibre intake of more than 25–29 g/day
And many other recommendations.

"It all sounds like it is a bit soft and fluffy and not as dynamic as taking drugs, but these things make such an important contribution to reducing the effects of stress on the cardiovascular system," says UK blood pressure expert Prof Bryan Williams.

YOU CAN FIND THE FULL GUIDELINES HERE: https://journals.lww.com/jhypertension/fulltext/9900/lifestyle_management_of_hypertension_.315.aspx

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