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Our body cells need minerals in the form of crucial food to meet a medley of functions, from forging materials for our bones, muscles, heart, and brain to making enzymes and hormones and to other biologically active tasks such as maintaining the body's acid-base equilibrium, the body pH to neutral, nerve impulse transmission, and muscle contraction. 

The seven vital minerals, or macro-minerals, include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Other minerals, known as trace minerals (required in smaller quantities), also serve as backups, including iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium. 

Among the seven vital macro-minerals, most people naturally meet their adequate daily potassium requirement through a variety of foods. Potassium is an electrolyte that helps regulate blood and fluid levels. It further supports the proper functioning of the kidneys, heart, muscles, and nervous system.

Potassium and sodium are like two sides of the same coin since they work hand in hand. Potassium plays a significant role in the body by helping to maintain normal fluid levels both within and outside cells. Furthermore, potassium helps muscles contract and regulates blood pressure to normal levels. 

The potassium level in your body can drop too low due to a low-potassium diet, immoderate alcohol drinking, and excessive use of laxatives, constipation, dehydration, excessive sweating, fatigue, persistent vomiting, diarrhea, adrenal gland disorders, medication like diuretics or water pills, and certain prescription medicines, including antibiotics. If the potassium level in the blood is low, the condition is called hypokalemia. 

The most common cause of hypokalemia is attributed to substantial potassium loss through urine owing to the use of prescription medication (generally for those who have high blood pressure or heart disease), such as diuretics or water pills, which induce an increase in urination. 

If the level of potassium in the blood drops too low, it can lead to several serious complications. These include cramps, numbness or tingling, diabetic ketoacidosis, chronic kidney disease, abnormal heart rhythms or arrhythmia, and in severe cases, muscle spasms, even paralysis, and possibly respiratory failure. These potential health risks underscore the importance of maintaining a balanced potassium level in your body. For instance, muscle cramps, especially in the legs, are a common symptom of hypokalemia. Numbness or tingling in the hands, feet, or other parts of the body can also indicate a potassium deficiency.

In cases of mild hypokalemia, people typically barely show symptoms. There is nothing to be alarmed about, though. The average blood potassium level should range from 3.6 to 5.2 millimoles per liter (mmol/L). A level below 3.6 mmol/L is considered low and may indicate hypokalemia. A simple blood test, recommended by your healthcare provider, can help determine your body's potassium level. Your doctor may also ask you to take a urine test to determine if you're losing potassium through your pee.

Hypokalemia, or dangerously low potassium levels, can affect your kidneys if left untreated. You may frequently have to visit the bathroom and more often feel thirsty. However, there are loads of potassium-rich foods that can work wonders in mild cases of hypokalemia. By incorporating these foods into your diet, you can take proactive steps to boost your potassium level and maintain your health. 

A recommended daily potassium intake for a healthy adult male is 3,400 mg, and 2,600 mg for females. This daily intake, when met consistently, can significantly contribute to maintaining a healthy potassium level in your body. By understanding and meeting this requirement, you can feel confident in your ability to manage your potassium intake and maintain your health.

If you’re committed to maintaining a balanced diet rich in potassium, the following foods can be your allies in this journey. The good news is that your body absorbs approximately 85 percent–90 percent of the potassium from your diet, allowing you to take control of your potassium intake and remedy any deficiency.

The recommended potassium-rich foods: 

• Fruits like dried apricots, raisins, prunes, oranges, bananas, avocados, and apples 
• Vegetables, such as squash, potatoes, spinach, tomatoes, kale, silver beet, acorn, broccoli, zucchini, eggplant, carrots, sweet potatoes, and pumpkin
• Lentils include kidney beans, soybeans, walnuts, peanuts, and almonds
• Dairy products like milk, yogurt, and cream
• Meat—chicken and fish

The following juices are high in potassium: passion fruit juice, carrot juice, pomegranate juice, orange juice, prune juice, tomato juice, and vegetable juice. Even tea and coffee contain potassium.

Potassium, a macromineral, is essential for maintaining good health. It plays a crucial role in safeguarding kidney health, cardiovascular health, bone and muscle health, normal cell functioning, proper muscle and nerve mobility, protein synthesis, and carbohydrate metabolism. For instance, it helps regulate blood pressure, supports muscle function, and aids in the transmission of nerve impulses. Maintaining a healthy potassium level is therefore vital for overall health and well-being.

Before you consider taking any potassium supplements, it's crucial to consult your doctor. Excessive potassium intake can lead to hyperkalemia, a condition where there's too much potassium in your body. Remember, 'Let food be thy medicine and medicine be thy food.' This oft-quoted phrase, spoken by the father of modern medicine, Hippocrates, the ancient Greek physician, around 400 BC, has never been more relevant. It serves as a reminder to be cautious and responsible when it comes to your health.

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits reader discretion and cross-references or consultations with a healthcare practitioner for further substantiation. 

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Private schools exemplify excellence in education, fostering an innovative learning environment. Yet behind their achievement is a tricky issue that seems overlooked: succession planning for future leaders. It is an essential part of the procedure to maintain competent leadership that can sustain the school’s legacy. This entails identification and development of future leaders in private schools to ensure that operations continue unhindered when key personnel leave.

Private schools flourished in Nepal After the restoration of democracy in 1990. They provided good education compared to government-run schools. Today, the majority of private schools are still under the ownership of individuals who founded them. They are yet to relinquish power to the next generation. 

With the increase in private school numbers it is important to caution the owners on the issues they are likely to encounter in case they fail to plan ahead. The problem was raised during an international conference in Kathmandu, where many school owners shared that they were considering selling their institutions due to a lack of succession planning. This scenario raises questions about institutional stability and the  well-being of its staff in case the leadership transition is mishandled.

The barriers to effective succession planning are deeply rooted. Many school leaders lack awareness of its long-term importance, while cultural norms and family dynamics often obstruct smooth leadership transitions. Compounding the problem, immediate operational demands frequently overshadow strategic planning, leaving institutions without clear pathways for future leadership. The absence of an organizational culture that prioritizes talent development further exacerbates the issue, creating a vacuum when experienced leaders step down.

The consequences of neglecting succession planning are severe and far-reaching. Sudden leadership gaps breed uncertainty, eroding staff morale and institutional performance. Perhaps most critically, the departure of seasoned leaders results in the irreversible loss of institutional knowledge—the accumulated wisdom, relationships, and expertise that define a school’s identity and competitive edge. Without proper succession mechanisms, schools risk losing not only their direction but their very ability to adapt in an increasingly complex educational environment.

At its core, succession planning is about safeguarding institutional futures. It transcends mere replacement, serving instead as a strategic process to identify, nurture, and prepare the next generation of leaders. When done effectively, it ensures continuity of mission, preserves organizational memory, and provides stability through periods of transition. For Nepal’s private schools, this process is not a theoretical exercise but an existential imperative—one that determines whether institutions will flourish or fade in the coming decades.

The solution lies in treating leadership development as an ongoing institutional priority rather than a reactive measure. Schools must cultivate leadership pipelines by identifying high-potential candidates early, providing them with progressive responsibilities, and embedding mentorship into the organizational culture. This requires shifting from short-term thinking to long-term investment in human capital, ensuring that every leadership transition strengthens rather than weakens the institution.

For Nepal’s private education sector to thrive amid rapid societal changes, succession planning must move from periphery to priority. By confronting this challenge head-on—through awareness-building, cultural adaptation, and strategic foresight—schools can transform a looming crisis into an opportunity for renewal. The stakes extend beyond individual institutions; the quality of Nepal’s future education system hinges on today’s decisions about tomorrow’s leaders. Those who recognize this imperative and act decisively will not only secure their legacies but elevate the entire educational ecosystem for generations to come.

The author is  PhD Scholar at Symbiosis International University

“Prabin, (name changed), go and give ten rupees to the men disturbing us with their loud music. They never care whether people like it or not.”

This was the remark I overheard from a seemingly educated woman in our neighborhood, directed at a person with a disability who was singing last Saturday. Her words reflect a broader societal attitude—one that dismisses the abilities of differently-abled individuals, ignoring their potential in countless areas where they may even surpass those without disabilities.

Tracing the history of disability perceptions takes us back to ancient civilizations like Mesopotamia, Greece, Egypt, and Rome, where religious beliefs dominated explanations for physical and mental differences. Disability was often seen either as divine punishment or an opportunity for charity. Scholars like Mel Ainscow and Russel Johnson, known for their work on inclusive education, argue that these archaic views still linger in traditional societies today. Johnson, in his seminal work Health and Disability, notes how religious doctrines historically excluded people with disabilities from mainstream life. For instance, early Jewish traditions viewed disability as God’s punishment, while Christians saw it as a chance for charity and spiritual merit.

With medical advancements, these myths gradually faded, but new challenges emerged. The medical model framed disability as an illness or deficiency, shifting the focus toward treatment rather than inclusion. Today, policymakers and global stakeholders recognize inclusive education as essential for ensuring equality, yet societal attitudes remain slow to change.

Nepal’s constitution explicitly guarantees fundamental rights to all, regardless of physical or mental disability. Article 42(3) affirms that people with disabilities have the same rights to dignity, self-respect, and access to public services as anyone else. Yet, in reality, little has changed in how they are perceived and treated. Why does this gap persist? Some may blame lingering religious biases, while others point to inadequate policies that fail to empower them.

The truth is simple: when given equal opportunities and support, people with disabilities thrive. I’ve witnessed firsthand how learning sign language can transform a person’s ability to engage with society. Globally, figures like Nick Vujicic (a limbless motivational speaker and author), Andrea Bocelli (a blind singer who sold over 75 million records), and Nepal’s own Hari Budha Magar (a double above-knee amputee who summited Everest) prove that determination and opportunity can break any barrier.

The media also plays a crucial role in reshaping perceptions. The Oscar-winning short film The Silent Child portrays how a deaf girl, Libby, flourishes with proper sign language education, despite her family’s low expectations. Similarly, Sitaare Zameen Par (a follow-up to Taare Zameen Par) humorously yet powerfully depicts how a basketball coach trains a team of players with disabilities, showing that patience, tailored guidance, and belief in their potential lead to extraordinary progress.

The lesson is clear: with the right support, people with disabilities can achieve greatness. Inclusivity, a core tenet of our constitution, must move beyond paper and into practice. Only by recognizing their capabilities and providing meaningful opportunities can we truly build an equitable society.

We are living through a loneliness epidemic. Across the globe, people are feeling increasingly disconnected from their communities, from friends and even from themselves. It is majorly attributable to the overwhelming rise of technology and science, creating an emotional vacuum. However, artificial intelligence (AI) is stepping in. Once only read in science fiction, now, AI-powered chat-bots and virtual therapists are being used to provide mental health support and help build relationships. The technology is advancing rapidly, offering both remarkable promise and chilling risk.

Recent studies from Cedars-Sinai Hospital, California offer a hopeful glimpse into how AI can help ease the mental health crisis. One study found that patients with alcohol addiction responded positively to virtual therapy sessions delivered through avatars trained in cognitive behavioral therapy and motivational interviewing. Another study tested these virtual therapists with simulated patients of different racial, gender and economic backgrounds. The findings found AI avatars delivering consistent, unbiased care regardless of a person’s profile.

This is a marker of a potential revolution in access to mental healthcare. The Occupational Outlook Handbook suggests that around 207,000 licensed psychologists practiced in the USA in 2023. In comparison, studies counted 30 licensed psychologists and 144 psychiatrists in Nepal the same year, which is roughly 0.22 psychiatrists and 0.06 psychologists for every 100,000 people, in Nepal. This shortage of licensed mental health professionals means millions have gone without support. AI offers a scalable solution to this imbalance. As Dr Brennan Spiegel of Cedars-Sinai puts it, AI-enhanced virtual reality can help overcome not only the shortage of professionals but also the stigma that often deters people from seeking help.

These technologies can help bridge the gaps in therapy such as limited resources, stigma, and the high cost of traditional therapy. AI is also valuable in early detection and proactive intervention by analyzing patterns in text, speech, facial expressions, and behavior. These tools can also assist clinicians in generating customized treatment plans and predicting treatment responses, leading to more personalized and effective care. By automating routine assessments and administrative tasks, AI can also reduce the workload for mental health professionals, allowing them to focus more on direct patient care and complex cases. As observed, the market for AI in mental health is projected for significant growth.

But there is a darker side to this emerging landscape of artificial intelligence tools being trusted with human emotions and mental well-being. AI is not just filling gaps in mental health care, but is increasingly being turned to for companionship. Loneliness drives people to find solace in technology and artificial characters. For many, especially young and emotionally fragile users, it may become an unhealthy obsession, as it becomes a substitute for human connection, deepening people’s isolation rather than resolving it.

In 2024, Megan Garcia filed a lawsuit against the AI startup Character.ai as her 14-year-old son, Sewell Setzer III, took his life after months of obsessive interaction with a chat-bot he nicknamed “Daenerys,” inspired by a character from Game of Thrones. The lawsuit alleges that the bot encouraged suicidal ideation and failed to provide safe, ethical guardrails. At one point, according to court documents, the chat-bot allegedly told the teen that his fear of pain was not a good reason to avoid going through with suicide. Similarly, in the same year, a 17-year old was suggested to ‘kill his parents’ as a response to them limiting his screen time, by an AI chat-bot.

These tragedies raise profound ethical questions. What responsibility do developers have when their tools are used by vulnerable people? Can an algorithm truly understand human pain, or offer genuine compassion? Can AI ever be trusted to play the role of emotional companion to children or teenagers?

Even small errors in mental healthcare can have serious outcomes, such as failing to detect suicidal ideation. There is significant concern regarding data privacy and security, as AI systems are allowed to process highly sensitive information about thoughts, emotions, and behaviors. There is a risk that over-reliance could erode the essential human connection between a clinician and patient, potentially deepening the loneliness often associated with mental illness if artificial intelligence tools replace, rather than support, human interaction.

While AI undoubtedly has the potential to democratize access to therapy and emotional support, its misuse can exacerbate the very problems it seeks to solve. Unregulated platforms that market AI companions to children, or fail to monitor harmful interactions pose a threat to youth, economy and the careful civilization that humans have built over the years. To protect users, we need regulation and surveillance. Existing laws regarding the use of artificial intelligence must be strictly enforced and new ones developed to hold companies accountable when they fail. For instance, tools that are strong enough to create new convenient methodologies should be handled by expert authorities rather than being handed to a curious and equally vulnerable audience. Transparency, ethical oversight and age restrictions must become standard in the development and deployment of AI therapeutic tools.

AI can be a useful tool in supporting human care by providing assistance and reducing certain types of biases in the discipline of psychology and therapy. However, it cannot replicate the complexity or emotional depth of human relationships. While technology may assist in promoting emotional well-being, it does not replace fundamental human experiences such as empathy, love, or personal connection.

Caution is necessary when using AI for sensitive applications like mental health or therapeutic guidance. The objective should be to enhance access to services. In the context of increasing social isolation, it is important that technological tools promote reconnection and do not contribute to further disconnection.

Meghana Saud

BA in Psychology and English Literature

St Xavier’s College, Maitighar