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The rush! Sita Dahal, wife of Maoist leader and Prime Minister Pushpa Kamal Dahal, died two weeks ago. Although people have a mixed opinion about PM Dahal and the armed rebellion he led, they generally sympathize with him because of his family tragedies. Parliamentarian Toshima Karki probably had not realized how her words of condolence could be doctored into a viral content. Many opinion makers, social media influencers as well as news consumers were quick to criticize her without listening to the full audio. Some of them later removed their posts. But, why did they rush in the first place? Would their intelligence be questioned if they were late in the commenting game?

Same incident, different picture: media person Krishna Kandel was so engrossed in showing himself offering prayers to the deceased that he forgot people were watching. Standing before the dead body, he fiddled with the camera his staff was carrying to keep the focus on him, which looked staged. There are others, super brave, who post pictures against the backdrop of people who just died in accidents. The logic probably is to let the world know that they were there. But the digital world has numbed their senses which is why they do not consider the impact those posts can create on the family members. The videos of mistreatment of two women in Manipur, India, is a global example of how perceived bravery can lead to spreading hatred and negativity at catastrophic levels.

There is no question that digital platforms have connected the world. At the same time, it has exposed the dark side too. The Cyber Bureau of Nepal Police, for example, publishes the cases of online child abuse, sexual abuse, harassment, character assassination, identity theft, blackmailing, and other cybercrimes almost on a daily basis.

Open and constructive discussions, whether online or offline, are crucial and are part of a democratic atmosphere. However, social media has made it less decent, harsh, and targeted. We have seen how social media posts by the American President Donald Trump or our own Dharan’s Mayor Harka Sampang turned against them. Trump was banned by Facebook and Twitter. The respect Harka earned as a hard working mayor could dwindle as his arrogance can defeat him. Social media is a means to reach a wider audience, but you have to be courteous and think a number of times before posting anything for public consumption.

If you go to Twitter, most of the people are engulfed in fighting; the language they choose, the reactions they make, and the doggedness they display have reminded me at least to just be the observer. Negativity and hatred have found an easy place to be contagious, and they spread like wildfire. People have all sorts of interest, to make someone popular, to defame someone, to push their vested interests forward, or to advocate for a good cause.

At a time when the internet almost runs in our blood, it can be hard for us to know what is authentic and what is fabricated. In the name of freedom of expression and speech, we seldom watch our words used on social media. The digital footprint that we leave can come back and haunt us just like Harka Sampang’s posts from 2015.

It’s time for critical thinking and critical questioning to take place in every household as a way to promote social media literacy. Gone are the days when we proudly said what population in Nepal had access to the internet; time has come for us to say what population is using the internet safely and responsibly, and what we can do to make it a respectable place for everyone!

I used to frown upon parboiled rice when I was a young lad; honestly, I couldn’t stand it, nor did everybody in the family. Beggars can’t be choosers; we had to eat the rice since my dad, a diabetic, ordered the stuff, and whatever he said stood as sacrosanct then.

The smell, or rather, the stink, turned me off. When cooked, the disgusting odor permeated every nook and cranny of the house. That was way back in the 1960s, and the same parboiled rice was rationed to the lower echelon of the army and police cadets, to their utter dislike, too.

Times have changed, however. In the later years, the parboiled rice no longer carried that obnoxious smell and taste close to white rice, surprisingly, with better nutrient values. I switched from white rice to parboiled for over six years since it turned out friendlier to my glycemic index. Compared to white rice, it has a distinct odor as it’s steamed along with the paddy husk, but in no way offensive like it used to be in the earlier days. 

I went for the parboiled rice primarily because I’m a diabetic. Hold on. It does not hint at a no-go for non-diabetics, though. Parboiled rice bears fewer calories and carbohydrates but more fiber and protein than refined and polished white rice. That makes it a healthier alternative to traditional white rice. And food science backs it.

Given that rice is a mainstay of our daily diet, I decided to delve into its nutritional properties vis-à-vis white rice, which is more commonly consumed and preferred. Concerning nutrition, the findings established their edge over their white counterparts. To begin with, a little lowdown on the parboiled rice would be well-founded.

Regarding white rice, following de-husking in the mill, the paddy turns into white rice. Next, it goes through the final polishing measures. This process rids the rice of its layer of bran and the germ; consequently, much of its nutrition, including fiber, vitamins, and minerals, is lost, mainly leaving the starchy endosperm (the heart of the rice kernel).  

In contrast, parboiled rice, also known as converted rice, with a slight yellow hue, commonly consumed in Asian and African countries, undergoes three stages in the mill, such as soaking, steaming, drying, and finally de-husking. This process reduces its starch content, producing cultured grains that are less sticky and fluffier than white rice when cooked and, unlike white rice, shy of getting clumpy when stored in the refrigerator and reheated.  

The parboiling of paddy retains its micronutrients contained in the bran, which get usually displaced in white rice during whitening. This unique process preserves the parboiled rice’s natural vitamins, minerals, and dietary fiber, producing a nutrient-dense grain with better health benefits than refined white rice. Studies have shown parboiled rice boasts nearly twofold the amount of vitamins as against white or brown rice.

Nepal, India, or for that matter, all of East and Southeast Asia depend upon rice as a staple diet. Did you know about 50 percent of the world’s paddy production goes under parboiling, with close to 75 percent in India alone? The upside of parboiling is that it helps prolong rice storage, reduce broken grain, increase head rice yield, and reduce nutritional loss during the milling process. 

For potential health benefits, let’s scrutinize why parboiled rice has an edge over white rice. Parboiled rice packs nearly double the dietary fiber compared to white rice. And it's an exceptional source of niacin, thiamine, and magnesium and a moderate source of protein, iron, and zinc—thus securing the drop on white rice. 

Gut health

Healthy bacteria, or probiotics, help restore the natural balance of bacteria in our gut, like the stomach, small/large intestines, and rectum, to name a few. The starch content in parboiled rice functions as a prebiotic or resistant starch and promotes the growth of beneficial intestinal microorganisms in our bodies. 

Besides, it encourages the growth of healthy bacteria, or probiotics, in our guts, which benefits our overall health. Parboiled rice (partially cooked) before milling is lighter and easier to digest than white and brown rice. 

A safer option for diabetics

Studies have shown that parboiled rice has a lower impact on blood sugar levels compared to white rice and brown rice. Accredited dietitians and nutritionists maintain parboiled rice’s low glycemic index at 38, scoring lower than brown rice at 47 and white rice at 89 (source: Harvard Health Publications). 

That factor aids in checking sudden blood sugar spikes and helps improve insulin sensitivity, benefitting type-2 people with diabetes. There is more—refrigerated parboiled rice, or the leftovers, eaten after heating even lessens the impact on blood sugar levels.

When people with type 2 diabetes ate about 1 1/8 cups (185 grams) of cooked parboiled rice after fasting overnight, their increase in blood sugar was 35 percent less than when they ate the same amount of regular white rice (healthline.com).

Benign to hypertension 

Food science advocates that one cup of parboiled rice meets the daily dose of calcium, potassium, iron, and manganese required by our body. The rich manganese content helps lower blood pressure and reduces the risk of heart attacks. (timesofindia.indiatimes.com). 

As a balanced diet, parboiled rice is an intelligent choice for those who strive to maintain a healthy lifestyle. Its low-fat and zero-cholesterol quality offers a heart-healthy eating regimen. 

Boosts immune system

Loaded with antioxidants and phytonutrients, the high content of anthocyanins present in parboiled rice helps reduce inflammation and the risk of cancer. 

When all is said and done about the nitty-gritty of parboiled rice, switching to it could be a healthier option than other types of rice.   

Disclaimer: The views expressed in the above text are solely research-based; the author solicits reader discretion and cross-reference

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The recent news of sexual exploitation of children in a care home in Kathmandu has stirred-up the society. It is a most cruel and tragic occurrence and a serious infringement of a child’s rights to health and protection. But it is not the first news and my prayers would be futile if I wished it to be the last. Similar incidents have occurred in the past in different parts of Nepal, neighboring countries and in the world. Though a heinous act against humanity which spreads rage for a few days, the incident repeats. It has been so for ages. The easy access to the news and information sharing might have made the perpetrator think twice and increased awareness on child sexual exploitation in the public.

The World Health Organiaztion (WHO) defines Child Sexual Abuse (CSA) as “the involvement of a child in sexual activity that he or she does not fully comprehend, is unable to give informed consent to, or for which the child is not developmentally prepared and cannot give consent, or that violates the laws or social taboos of society”. It ranges from fondling, inappropriate touch to sexual penetration. Studies have shown that one in five women and one in 13 men reported being sexually abused as a child. CSA is a silent health emergency that is prevalent everywhere. Generally, it goes unnoticed, under-reported and poorly managed as it is surrounded by a culture of silence and stigma. Some victims do not recognize that their experience was CSA until adulthood. The main contributing factors are poverty, family separation or being orphaned at a young age, lack of awareness, armed conflicts, among others. Poverty and lack of awareness could be the factor for the recent event in Kathmandu. 

Though it looks unreal, CSA often occurs in places normally considered safe: Homes, schools, places for leisure activities. Children lack maturity to understand and report sexual abuse. In addition, they are coerced, sworn to secrecy or threatened by the perpetrator. The habitual perpetrator is usually someone who is known and trusted by the child, is within or close to the family or who has authority over the child. They include fathers, stepfathers, grandfathers, uncles, brothers, cousins, domestic servants, teachers, peers, family friends, employers and others.

There are numerous short-term and long term consequences of CSA affecting physical, mental and social health. Some to list are physical injury, sexually transmitted infections (e.g. HIV/AIDS), unwanted pregnancy and unsafe abortion with its complications, regressive behaviors like bed wetting and thumb sucking, emotional trauma, depression, anxiety, phobia, posttraumatic stress disorder (PTSD), substance use, suicide attempts, poor school performance, rejection by family and society, family disharmony leading to poor parenting and abusive behaviour by the victim in the later life.

The assessment part along with management is very sensitive. The taboo against talking with children about sexuality makes the tasks of prevention programs challenging and discourages sexually abused children from disclosing their abuse. Most of the times, children are inappropriately inquired or examined by the family members for the possible sexual abuse which can be counter-productive, that they will not open up even with the specialists. First thing to be done is reassurance and safety of the child by removing them from being in contact with the perpetrator. These may necessitate measures such as making alternative living arrangements for the child, with relatives/extended family, with whom the child feels safe and comfortable. We should respond in a sensitive manner and prevent re-traumatizing victims. 

The government of Nepal has OCMC (One-stop Crisis Management Center) in all the districts. The main aim of the OCMC is to provide comprehensive care for the victim, from examination, psychosocial counseling, management and placement in safe-house if required, all free of cost and from within the same place. Confidentiality throughout the process of management and speedy trial of offenses against children by OCMC has encouraged victims to reach those centers and seek help. If not able to visit OCMC due to threat to life, they can even call the center (phone numbers are available on the internet). In addition, there is a toll-free number (1098) to report child abuse.

Prevention strategies include improving children’s understanding of their bodies, appropriate and inappropriate touch, and who they could reach out to if they have concerns about someone’s behavior, along with body safety training programs in school or community. Strong preventive law and policy and its implementation at the grass-roots is necessary. Everybody in the society should be responsible to identify the children in stress, their change in behavior and report any suspicious activity to concerned authorities.  We should not make judgmental comments, always take it seriously what the child is saying, and assure them that they did the right thing in telling. We should tell the child that he or she is not to blame for the sexual abuse and offer them comfortable and protected environment. 

It is equally inhumane, to involve in the act of sexual exploitation or not to involve in the act of prevention!

The author is a resident doctor at the Department of Psychiatry, Patan Academy of Health Sciences, Lalitpur

Given the sweltering spells for several weeks last month, with no rain, everyday life seemed like persecution as the weather remained iron-fisted. Everybody, everywhere, talked about it and longed for the sky to open up. It appeared nothing short of a mirage, then. 

Did you know our body comprises over 60 to 70 percent water, and the children are closer to 75 percent? No kidding, folks! “The human brain and heart are composed of 73 percent water, the lungs about 83 percent water, the skin 64 percent, the muscles and kidneys 79 percent, and the bones 31 percent,” wrote a celebrated biochemist, HH Mitchell, for the Journal of Biological Chemistry.

That said, are you drinking enough water? You must—all the more so, considering the weather lately, no? It is as plain as the nose on your face. Our body needs lots of water–primarily if engaged in physical work or workout regimens. If it is in short supply, you are most likely to get dehydrated; nothing to take for granted. 

Since water makes up over two-thirds of the human body, you invite dehydration when your body loses substantial fluid than you take in. When the average water level in your body lessens, it upsets the balance of minerals (salts and sugar) in your metabolism and body homeostasis. 

Dehydration occurs when you lose so much body fluid that your body can't function normally. It happens when engaged in some intense workout, heavy physical work, or during hot summer days—and if it is in short supply, we get dehydrated. Other reasons may include if you are sick with fever, diarrhea, or severe vomiting. 

There is more. Even simple daily activities such as breathing, urinating, defecating, and sweating expend the fluid in our bodies. And if we do not replace the lost fluid, we fall prey to dehydration. In summary, dehydration occurs when the body expels more fluids and electrolytes than it produces.

As the saying goes, prevention is better than cure; you would not desire the symptoms to turn server and address it on time by drinking water, no? If not coped with on time, it can have dire consequences–even life-threatening fall-outs, at worst, even death. 

As it happens, I still can’t shut out a horrifying incident from my mind, which took place some five years back. An avid cyclist, I used to participate in mountain biking races those days. The day during one race was both grueling and searing hot. No sooner than the event wound up, words flew around that a mishap had occurred—a 22- year-old young contestant had collapsed during the race.

The next thing I heard, he died on the way to the hospital. The cause of the death: severe dehydration compounded by heat stroke, a shocking incident for all the participants, and grasping the gravity by cyclists to keep themselves hydrated, hardcore or not, no matter what. 

A word of advice to cyclists: if there is a race event or, for that matter, you are planning a long ride, rehydrate yourself as of a day ahead. What I have been doing for over a decade is to guzzle down a liter of ORS (electrolyte drink) a day ahead on such occasions and carry it along, too.

The question of how much water to drink has always sparked a barrage of suggestions. Some say two liters of water daily is enough, while others may recommend at least three to four—a confusing proposition, right? No need to fret about it.

Factors such as physique, environment, weather (more in warmer climes), physical activity, and metabolism resolve how much water your body needs. As a more straightforward answer, 2.5 (women) to 3.5 liters (men) of water per day keep us well hydrated as the food we ingest also contains water, which we are unaware of. 

You may not believe some fruits and vegetables contain over 80 percent water covering 20 percent of our body’s water requirement, and science backs it. To name a few, they are watermelon (92 percent), cantaloupe (90 percent), grapefruit (90 percent), strawberry (90 percent), and papaya (88 percent). The water content in oranges and other citrus fruits, peaches, apples, grapes, and pineapple, too, runs from 80 to 89 percent. 

Likewise, with vegetables, you are in for another eye-opener. Some of them include tomatoes (95 percent), cucumber (95 percent), lettuce (95 percent), zucchini (95 percent), cabbage (93 percent), bok choy (95 percent), bell pepper (92 percent), okra (93 percent), spinach (91  percent), cauliflower (92 percent) and broccoli (89 percent), among others. A liberal amount of the above fruits and vegetables in your dietary regimen helps cover 20 percent of your fluid requirement.

Besides, milk, fruit juice, herbal teas, and even caffeinated drinks—such as coffee and tea- help supplement our body's fluid requirement. For all that, water is your best bet—readily available, calorie-free, and inexpensive. Simple as that.

So, folks, isn’t it time you cultivated the habit of drinking water to keep dehydration at bay?

More often than not, we fail to understand that simple ailments like headache, lethargy, or constipation could be a case of mild dehydration. Especially children, older people (they often do not feel thirsty until they are already dehydrated), and, manifestly, athletes are more likely to get dehydrated. Other reasons that trigger dehydration include fluctuating blood sugar levels in diabetic patients leading to frequent urination. 

Nothing to be overly alarmed about, though. Just listen to your body and watch for early symptoms like: 

• Thirst
• Parched mouth 
• A sudden drop in urination
• The darker color of urine

Failing to replenish the body with enough fluids can progress to: 

• Muscle cramps
• Weakness and fatigue
• Loss of appetite
• Dry nose and eyes
• Dry skin
• Drowsiness/or dizziness 
• Light-headed
• Confusion
• Nausea 
• Rise in palpitation
• And when severe: delirium, vision problems, and loss of consciousness

Disclaimer: The views expressed in the above text are solely research-based; the author solicits reader discretion and cross-reference. 

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