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“To know is to know that you know nothing. That is the meaning of true knowledge,” Socrates. 

These words from the 4th-century Greek philosopher Socrates sound paradoxical but still ring true. In plain language, this quote means: One should always keep an open mind to learn something new. Thus and so, it is worth a try to learn about our body metabolism and what works best to maintain the normal functioning of our organisms and delicate health.  

Among seven macro-minerals, such as calcium, phosphorus, sodium, potassium, chloride, and sulfur, magnesium, too, stands indispensable to sustaining a healthy body. Surprising, as it is, your body needs all the above seven nutrients in larger quantities than micro-minerals like zinc and iron. So how does magnesium work? 

Adequate magnesium supports and regulates our muscles and nerve function and produces energy in our bodies. It also conducts respectable levels of minerals in our bodies, such as calcium, potassium, and zinc. The heart, muscles, and kidneys all need magnesium to function smoothly. Among a horde of benefits of magnesium, some include:

• It invites healthy blood sugar regulation and supports restorative blood pressure levels.
• It improves insulin sensitivity and helps stabilize blood sugar levels in type-2 diabetics. 
• It maintains blood pressure levels, bolstering overall cardiovascular health.
• It helps alleviate stress, anxiety, and depression
• It helps reduce headaches and migraine. 
• It improves sleep disorders.
• It helps manage and prevent Alzheimer's disease in elders
• Produces protein in our bodies and sustains our DNA
• Nourishes heart muscle, kidneys and lowers the risk of stroke
• Strengthens our immune system and bone health

Low magnesium levels usually don’t show symptoms, but drastically low levels can hike the risk of elevated blood pressure, heart disease, type 2 diabetes, and even osteoporosis. Further, low magnesium levels over time can lead to low calcium and potassium levels, which are equally essential for our body.

The recommended daily magnesium value requirement for our body fluctuates from 75mg per day for infants to 220mg for children and 240mg for youngsters, followed by a higher requirement of 400 to 420mg for adults and middle-aged to older people. Whoa! Doesn't that sound like a helluva lot of magnesium?

When we talk about magnesium, we assume we are dealing with supplements—pop up a pill and forget it; as simple as that. 

Hang on! You have got it all wrong. No pills. You will be surprised to know we can get enough magnesium from our food sources. In the event of magnesium deficiency, which can lead to various health complications, a doctor may recommend magnesium supplements if a person cannot get his daily requirement from a regular diet.

Generally speaking, fiber-dense foods are good sources of magnesium. Let’s take a little time to browse the dietary sources of magnesium.  

• Pumpkin seeds, 30g — 156mg
• Chia seeds, 30g — 111mg
• Almonds, 30g — 80mg
• Spinach, boiled, ½ cup — 78mg
• Cashews, 30g — 74mg
• Peanuts, ¼ cup — 63mg
• Soymilk, 1 cup — 61mg
• Rolled oats, cooked in unsalted water, 100g — 29mg
• Bread, whole wheat, two slices — 46mg
• Avocado, cubed, 1 cup — 44mg
• Rice, brown, cooked, ½ cup — 42mg
• Milk, 1 cup — 24mg

Source: www.healthdiet.gov.au              

Besides, all kinds of green leafy vegetables, carrots, broccoli, bananas, peanut butter, yogurt, legumes, dark chocolates, fatty fish, chicken breasts, tofu, kidney beans, and potato also serve as a good source of magnesium; no need to sweat about an overdose of magnesium through food. Our metabolism gets rid of excess magnesium through urine. No kidding!

Magnesium deficiency issues are sporadic in healthy people; nevertheless, a prolonged poor diet can precipitate it, usually in older adults or those with an underlying illness such as type-2 diabetes, from digestive disorders or Crohn's and Celiac diseases.

Magnesium supplements may intervene if a person is on prescription medication, including antibiotics. It's always advisable to take the supplement, readily available over the counter, subject to a doctor’s recommendation. 

Caveat: A high dose of magnesium from supplements can lead to gastrointestinal problems like diarrhea, nausea, or cramps, and in severe cases, may result in kidney problems, low blood pressure, urine retention, depression, loss of the central nervous system, cardiac arrest and more than that, even death. Kidney-disorder patients should not take magnesium supplements unless their healthcare providers prescribe them. 

To that end, let's tailgate the paradigm shift; try to tweak your daily meals to accommodate profuse magnesium-loaded food—no need to run after supplements.  

“He who has health has hope and he who has hope has everything.” (Arabian proverb)

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits readers’ discretion and cross-reference. Consult a doctor before going for supplements. 

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Of course yes, the whole world knows what a rainbow is. ‘Do you know what primary colors are’? Art teacher (Sonam Sherpa) asked me when I was in class five. I reckon those days, no burden, nothing to do, just time pass. Just play and read (not all the time). Life was full of excitement; but something was there which haunted me badly in those days. It was an economic burden to my parents…  

I replied immediately: Blue, red and yellow.  The whole world is colorful because of these three primary colors.  All other colors, which we find in nature, are the gift of them (primary colors).  

Let us open the window, see outside or go upstairs at the rooftop (terrace), or go down to the ground (garden may be). Look up, high in the sky, what do we find? A glance of clear blue sky with its depth: Floating cotton white clouds. Anything more can we see?  Yes, sometimes birds fly, another man made things (airplanes). What a peculiar creation! Blue, deep and calm. If you put down your eyes just in front of you, an age-old green tree stands full of historical facts.  In fact, the hills are alive because of the green.  The ground is matted with green carpet of meadows where cattle graze.

If you wake up early in the morning before dawn, keep your eyes toward the eastern sky, there you find Dog Star (Sirius), just above the colorful rays of the sun painted in the sky. Slowly and gradually, the sun appears shining from the horizon with glittering golden colors. But there is a saying in English ‘all that glitters is not gold’. Then what is it?  Something that is a thousand times more precious than gold. That’s beautiful nature. Beautiful morning, it is an orange too—a combination of red and yellow. There is a perfect color blend and balance in nature. Who is the great artist, the creator of this wonderful and colorful world?  Do you know?  Nobody knows, in fact, some may say there is supernatural power. What is that power? Where does it exist? It’s in heaven or hell? Is that God?  It’s too complex a question to answer. Exactly so, to me,  when we think of heaven we feel happy. It’s full of yellow—enchantment whereas hell is something dark, no progress, and the heart is full of jealousy, hatred, chaos and anxiety (like that of Nepali political system).  

One of my friends came rushing to me and said that he got the green signal from his lover. Green has a symbolic meaning. Every color has a symbolic meaning. We celebrate numerous festivals where Red has become the ‘role model’ color to express the meaning of every cultural trait.  

Children on Dec 25 night wait for an aged Santa Claus with a red suit having a silvery white bear as a gift of blessings. It is a colorful night of excitement and joy to the world of Christianity. 

In fact, nobody likes to live in a world without colors.  When we are sad there is supposed to be gray more than that gloomy dark color (maybe Hungarian poet’s gloomy Sunday). We can’t decolorize colors.  How to express feelings? It is easy for the artists. Abstract paintings are full of abstract feeling having vivid expressions. It studies the psychic behavior of human beings. So, it is color psychology or color phenomenology, which studies human behavior, aptitude, and so on. 

Color plays a vital role in the life of every individual. We say ‘black beauty’. Do you think black is beautiful?  Here comes the graceful girl; black may be graceful, fun loving but not beautiful! That’s what you think? She looks beautiful because of her white and rosy face, having a lean and thin body; what we call zero-size figures.  If a man (female too) is judged by color and race, what will be the condition of African countries? Among the flowers, the sunflower is quite big.  It is a yellow-colored flower, in great demand in the world market today.  It is not because of its color, nor because of oil preparation. 

“Sunflower” the greatest impressionist painting gift to the world by Vincent Van Gog. What can we give to others if anyone asks us? Van Gog gave his ear to his beloved, though she had just joked! He gave red to her. She was startled and confused and rejected his true, colorful love.  He later committed suicide; nonetheless, he was the world-renowned artist, who lives in the heart of scholars and artists around the world.  

‘What a sweet smile’ is the colorful expression of all young and old, hermit or professors, scientists or politicians, philosophers or doctors.  It is the greatest gift of nature to human beings. No other creature possesses the art of smiling. That’s why we are always full of colors and enchantment. Thus, we understand the language of smile; hence colors speak all languages.

Claims of political equality are central to the normative theories of democracy as contemporary democracy has transformed from the ‘politics of ideas’ to the ‘politics of presence’. The Lincolnian aspirations of democracy as “by, for, and of the people” suffice no more, for the rulers are the same, the co-optation of whom the political institutions serve is narrow, and the encompassing diversity in social positioning renders it difficult for empirical democratic practices to mirror the norms on political equality. In such a scenario, the ideals of inclusive representative democracy are still fractured by the lack of gender parity in formal politics. 

All over the world, politics has been a masculine domain and Nepal is no exception. The tussles between muscular presence leave minuscule space for women representatives. The positioning of women in society to a great extent corresponds to the political sphere, so the alienated experiences of women in the societal sphere seep their way into politics. Although some women representatives are presented at the forefront of politics, it’s men who still hold the strings. The structural positioning of women has indeed created biased experiences of political institutions against them, but it would be a reductionist statement to blame only gender by isolating other forces it interacts with as the stirring force of inequality in Nepali politics. 

Intersectional forces 

The fundamental goal of representation of women in politics is that “women bring to politics a different set of values, experiences and expertise” thus, the emphasis on equal representation of women and initiatives for affirmative action are taken. It justifies representation extended to women based on their essential identity rather than their social position. The former argument reduces women into a homogeneous group, who withhold similar interests—whereas, in the case of Nepal, this essential identity intersects with various dimensions of caste and class. Other variables such as ethnicity, religion, region, academic background, differed abilities, and sexual minorities purport these differences to create complex social positioning, which forms sectional and distinct identities of and as a Nepali woman. A Janajati woman, a Brahmin woman, and a Badi woman—all three will narrate to you three distinct experiences each has despite a compulsion to take up the universal identity of Nepali women; their narratives of oppression certainly differ. 

The identity as a ‘woman’ does not exist in a single axis but it is interactive with other compounding variables that induce social stratification such as class, ethnicity, geographical location, etc. Such inter-sectional identities form “minorities within minorities”. Although gender acts as a common ground, there are other bases on which the subjugation of already marginalized demography is purported; thus, the provisions that aim to provide representation appear as one-dimensional and fail to encapsulate diverse categories existent within its presumptive category of “women.”

The space as a de-facto woman leader in Nepal is acquired by a Khas-Arya woman. She is likely to have undergone some of the same experiences as a Dalit or a Janajati woman, more women from the upper strata of society reap benefits from the provisions on gender equality and inclusivity than the marginalized women. The talks, the bold ambitions on countering gender parity lie neglectful to the spirit of equal representation in Nepal—which is to bring into discourse, tackle, and best represent their constituents and their problems. The mere fulfillment of a statistical requisite is hailed as a mark of gender equality or an attempt to it whereas equity becomes a lost cause in representation. 

The contemporary spirit of representative democracy consists of the fundamental expectation that those who are being represented are mirrored by their representatives in terms of experiences of their respective socio-political life. Thus, an essential account of intersectionality as an ontology and method of ensuring representation is a prerequisite in the contemporary political scenario of Nepal.

Representation for recognition 

The phenomenon of the convergence of politics with identity and recognition is something that has amassed mixed reactions. The mainstream Nepali nationalism is always resistant to the rise of ethnic and regional nationalism. Anything that challenges or merely lifts the smokescreen of a universal identity of a Nepali citizen shakes the very spine of our vain slogans on “Vividhata ma ekata.” 

This pattern of creating a universal and reductionist identity follows a similar trajectory in creating the identity of a Nepali woman. What is woeful of the absence of recognition is not the lack of affirmation of identities but the captivity of distinct identities as one. Even within the groups that lie as subordinate, the existing inequality is fostered and a hierarchy is established within the subjugated categories of people. Such layered inequality is formed by an ever-present patriarchal bias at its foundation. 

It is high-time recognition is viewed as a political goal. For a nation, which places diversity as a defining attribute, a rather paradoxical stance is held when it comes to acknowledging “ the politics of difference.” The very same diversity that crafts the vanity of being a Nepali is construed as a threat when it comes to its acknowledgment. Representation of diverse identities in mainstream politics gives autonomy over creating one’s identity, selecting a narrative for themselves, which they were devoid of in the course of historical schema.

Thus, recognition is an antecedent to the affirmation of identities. Equal representation for women representation in Nepal is no political epiphany but  newer and broader discourses as to its necessity are in dire need to be entertained.

Migration is essentially a common phenomenon amongst the youth predominantly, and in Nepal, this is on the rise. Every day, almost 1700 Nepali people migrate in search of a better life abroad. But the picture is not so rosy.   

Data from the government’s Labour Migration Report show that at least 7,467 migrant workers have died abroad since 2008, with 750 of those deaths documented between 2018 and 2019. And these figures only cover the legal migrants.

Per the 2021 census data, almost 2.2m Nepalis live abroad. There is a need to understand the factors behind the migration and its impact on the economy of Nepal. Migration has a two-fold effect on the economy of a country; it either aids the country through its liquidity flow or it hampers the economy due to the lack of a skilled workforce. It is a complex process in which elements interact with each other in different situations. Learning about the causes of migration and its impact on the economic sector of the country gives us a concrete idea of the issue.

A safe option

Migration to foreign countries has become a trend over the past couple of years, especially after Covid-19. The Nepali economy is highly dependent on remittance and liquidity flows from abroad. In 2020, the Department of Foreign Employment (DoFE) approved labor migration to 110 countries. 

People migrate for so many reasons, such as better quality of life, education, job opportunities and better salaries. Amongst the 2.2 million Nepali migrants, 81.28 percent are male and 18.72 percent female. These statistics point toward the trend of male-dominated migration from Nepal. Almost seven percent of the Nepali population lives abroad. Recent years have also seen a surge in the number of Nepali students going abroad for education. Almost 400,000 No Objection Certificates were issued for this purpose, according to a United Nations Report on Migration, 2023. Most of these migrants are aged 25 to 35 years and mostly male. People migrate from Nepal to the top GCC countries and Malaysia. Also, the same report shows migration to countries such as Albania, Croatia, Cyprus, the Maldives, Malta, Poland, Romania, Turkey, and the UK is very high. 

Migration is so common in Nepal that one in every five families has a family member living abroad. This trend of migration has increased after the covid era, which essentially gave insight into the weakness of the Nepali economy and the lack of employment opportunities. For the Nepali people, the most common reason for migration is better salaries in other countries. Some of these people migrate to the Middle East where working conditions are inhospitable, yet the mirage of a good life is what keeps them moving.  

A special case

Nepal is said to have sent 620,000 workers in 2021 alone to the Middle East. People migrate to the region because of higher wages, which they remit to their families. These migrants are a reason for the economic stability of Nepal in times of economic crisis. These remittances have helped lift many families out of poverty. But migrant workers in the Middle East are highly susceptible to violence and cruelties. 

Recruitment agencies employ intermediaries to seek workers and they are often deceived and never fully aware of their working conditions in the Middle East, they are instead promised a better life there with other benefits. Upon arrival, the workers are made part of the Kafala system, which gives the employer complete ownership of their passports and their movements. The host country often requires the employer to pay recruitment fees, which these employers pass on to migrant workers. The workers are on terms of sponsorship, which lets the employer exploit them. This system allows employers to move things according to their wishes;  they can reduce the workers’ wages or even put them in inhumane working conditions, restricting movement and other freedoms. Cases of sexual violence against female workers have also come to light. 

Generally, the employers pay the workers less than the amount mentioned in the contracts and also do not care for the well-being of workers. This issue came to light in the run up to and during the FIFA World Cup 2022 held in Qatar. Many workers died because of terrible working conditions and a sizable proportion of them were from Nepal.

Gender-based violence 

More often than not, women and men face the same issue differently because of the concept of gender. Women are always vulnerable to gender-based violence and discrimination at the workspace. Most women workers from Nepal or other countries head to countries like Saudi Arabia, Kuwait, the UAE, and Lebanon for work. Studies show 1,174,154 women migrant workers are working in the Gulf and 46,764 women are only in Lebanon and about 28,000 undocumented female workers in Kuwait. 

Undocumented workers are often exploited more than documented ones as the employers are aware of the extent of their rights. Most of these women are illiterate, work in low-skilled jobs and often face sexual violence from employers. A UN report published in 2013 is a case in point: It states that about 29.3 percent of the workers in Saudi Arabia were physically abused and five percent sexually abused; 54.4 percent of the workers in Lebanon were physically abused and five percent sexually abused. While it is important to understand that these are only the filed cases or documented ones, many go unnoticed or ignored.

The paradox

While migrant workers face several issues at work, their families are being pulled out of poverty. In Nepal, one out of three houses is dependent on remittances. In the year 1999/2000, the GDP from remittance stood at 10 percent, while it stands at 23.3 percent currently. Remittance has improved the living standards of households and helped the economy in the long run. Remittance, which accounts for 54.6 percent of the nation's total foreign exchange over the past five years, is spent on education, health care and other lifestyle expenses. This investment has powered the national economy, at least in the short run. But most of the remittance is spent on daily necessities, leaving too little for investment in productive sectors. In the long run, this can result in a yawning trade deficit as the money gets spent on importing merchandise and not on boosting exports. 

Migration of male counterparts affects females in a different way as these women have to shoulder more responsibilities with scant recognition for their increased contributions. The cost of economic development comes as a trade-off between humanitarian concerns and better lifestyles of the people and the most important question is if people are ready to bear these costs.   

Conclusion

Migration in Nepal has had a drastic effect on its economy as well as the social lives of the people. Despite stories of abuse and cheating, thousands of people apply for work in the Middle East, for the sake of their families. Skilled human resources believe that they get paid better abroad than in their home country, and this motivates them to go abroad. Unskilled laborers are not paid well in developing and underdeveloped countries. They are paid better in developed nations. All these factors contribute to migration. 

What can governments do, especially in the interest of vulnerable workers? 

Governments need to coordinate with embassies abroad and make a list of viable and trustable recruitment agencies for the safety of migrants. As a result of constant lobbying, governments often do not intervene in the interest of migrant workers, thanks to the remittance that helps keep the economy afloat. 

Governments must also follow security protocols and safety mechanisms. The lack of awareness amongst the elderly population is also a reason behind migration. This needs to be addressed seriously. Migrants must be aware of their rights in the host country in order to avoid any violent attacks. A more active role of the government is essential to help the workers rather than seeing them as a source of investment.

She is Research Intern at Asian Institute of Diplomacy and International Affairs