Health and Wellness

Approach to healthy weight loss: Part II

Roumissalone

There is no short cut to healthy weight toss. Losing weight takes commitment and a well thought-out plan. So, what is the science behind it, you may ask? Well, the only scientific mechanism that is responsible for weight loss is less calorie intake & more calorie burn /consumption. Healthy weight loss is achieved by making lifestyle changes in following four important aspects of life:-

I) Diet

II) Physical activity

III) Sleep

IV) Stress

Brace yourself, as we shall discuss all of them in detail.

Making the decision to lose weight by changing lifestyle, to become healthy is a big step & might be challenging as well. For this reason, it needs motivation as much as it needs a sincere commitment. So, ask yourself, what is your-driving force/motivation? Whether you have a family history of any weight-related disease, or want to start your own family or may be you just want to feel fit and better in your clothes; whatever the reason, it will help strengthen your commitment towards being healthy.

Once you have found your motivational force, set some realistic goals and reward yourself all along the journey. Feel confident that you are making an effort, because not many people are able to do so. Remember that realistic goals, no matter how small they are, are the only achievable goals. Not to forget, small changes every day can lead to big results in the long run.

Moreover, by achieving your realistic goals, you will feel positive about your progress and motivated to continue. On the other hand, setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated. Being realistic also means expecting occasional setbacks, due to reasons like holidays, illness or longer work hours. But, that should not be your limiting factor. Try to bounce back as quickly as possible. Revisit your goals and evaluate your progress regularly. Assess which parts of your plan are working well and which ones need changes.

After this point, you are ready to get started on your journey to weight loss. So, first things first:

I) Diet, i. e what you eat: What changes do you need to bring in your diet in order to lose weight in a healthy and sustainable way? To answer that, you will need to know the composition of your diet.

Our diet consists of 3 major components and bringing in small changes in these 3 components is the key to healthy weight loss. These components are:

  1. Carbohydrates
  2. Fats
  3. Proteins

Now, Let us briefly talk about these components:

  1. Carbohydrates: They are the most important source of our body’s energy. So, they need to be chosen wisely during weight loss. Because all carbohydrates are broken down into sugar or glucose; the rate at which this break down happens is called glycaemic index, GI. Foods with high GI turn to glucose fast, causing rapid rise in the levels of hormone Insulin. Insulin converts excess glucose into fat and stores it in the body, thus contributing to unwanted weight gain.

On the other hand, foods with lower GI result in lower insulin levels and minimal conversion of glucose into fat. In addition, low GI foods cause blood sugar levels to rise and fall slowly, thus help you feel fuller for longer. This helps control appetite and lose weight.

So, which foods should be limited and which should be preferred?

As a rule, foods with high GI should be limited and foods with low GI should be preferred.

Common food products with high GI are:-

Sugar and sugar foods

Sugary soft drinks

White bread

Potatoes

White rice

Common foods products with medium or low GI index are:-

Fruits & vegetables

Pulses and lentils

Wholegrain foods

Pasta

Plain Yogurt

Milk and cheese

2. Fat: Fat in itself isn’t the enemy to weight loss, but which type and how much of fat you choose to eat is. What does that mean? Including the right kind and amount of fat in your diet is the key to successful weight loss. Why? Because, fat is incredibly satiating as it takes longer time to digest. So, eating even a small amount of fat helps you feel fuller for longer and makes you eat less overall.

The other important thing is that you should know what is a good/heathy fat and what is a bad/unhealthy fat. Good/healthy fat is medically known as unsaturated fat. Commonly present in:

Nuts, plant based oils, fish, eggs, cheese, dark chocolates and fruits.

Bad /unhealthy fat is medically called saturated fat. Commonly present in fatty meat, butter, ghee, creams, chocolate pastries, cakes and biscuits. In nutshell, it is best to reduce your overall fat intake and replace saturated fats with unsaturated fats.

3. Proteins: Proteins can regulate appetite hormones to help you feel full and avoid excess eating. How? By decreasing hunger hormone Ghrelin and increasing satiety hormone Leptin.

So, eating more proteins will not only reduce your cravings but the desire to snack late at night as well. Proteins are also important to build muscle mass, which is an essential requirement for calorie consumption.

Which proteins to choose?

As a rule, choose protein sources that are lower in saturated fat and calories, such as; lean meat, seafood, beans, soy, low-fat dairy, eggs, nuts and seeds.

II) Physical activity: The second most important aspect of life that needs change in order to achieve healthy weight is physical activity. Being active is a key to staying fit and healthy. Exercise has been rightly called the miracle cure, we have all been waiting for. Whatever the age, there is strong scientific evidence that being physically active can help you lead a healthier and happier life. Not only does it help in weight loss, but people who exercise regularly have a lower risk of developing many long-term conditions such as heart disease, diabetes, stroke and some cancers. So try getting more active.

Medical research shows that physical activity can also boost self-esteem, mood, sleep quality as well as reduce the risk of stress, depression, dementia and Alzheimer’s disease.

How does it work?

When you do physical activity, you burn your calories to get energy. So, more calories burnt means more consumption of body fat stores and ultimately weight loss.

Remember: Exercise helps burn off the excess calories that can’t be shed through diet alone.

What is the recommended healthy physical activity?

In general, for any type of activity to benefit your health, you need to be moving quick enough, to raise your HR, breathe faster and feel warmer. WHO recommends for every adult to do at least 150-300 minutes of physical activity over a week. The more you do, the better. Keep in mind everyone is different. What works for someone else might not be right for you; just because your neighbor lost weight apparently by running, does not mean, running is the best option for you. So, pick up any activity you enjoy the most, like walking, running, cycling, swimming, tennis, or dancing. Fit that into your routine and continue with it to achieve your goal.

III) Sleep: Getting a good night’s sleep is one of the best things to maintain a healthy weight and overall health. The minimum recommended daily sleep hours for a normal healthy adult is 7 hrs. 

Studies show that poor sleep is associated with weight gain and other health disorders. Why?

Because insufficient or poor-quality sleep slows down the process in which body consumes calories, known as metabolism. As a result, a body may store unused energy as fat. Poor sleep can also increase the production of 2 hormones: Insulin and Cortisol. Both of them also lead to fat storage. In addition, sleep also affects the regulation of the appetite controlling hormones: Leptin and Ghrelin, making you feel hungry throughout the day.

Moreover, it is not only the duration of sleep, but also the time you go to bed, which plays a significant role in achieving healthy weight loss. Why?

Because, the extra time spent awake increases your opportunities to eat, thus leading to weight gain.

Most of us cannot control the time we have to get up, but we can control the time we go to bed.

IV) Stress: Stress triggers the release of appetite increasing hormones, such as adrenaline and cortisol, which makes you eat more. There is a reason why stress eating is called “comfort eating”. So, instead of reaching out for food to feel better, try getting a hug from your loved ones, play with your pet, or just take a walk.

Moreover, there are some important steps that need to be followed in general. These are:

  1. Tracking: Tracking your food will make you aware of what and when you are eating, thus helping you avoid mindless munching. 
  2. Eating regular meals: Eating at regular times during a day will help your calories burn at a faster rate. It will also reduce your temptation to snack on foods high in fat and sugar.
  3. Do not skip breakfast: Skipping breakfast will not help you lose weight. Instead, you might miss out on essential nutrients and end up snacking more throughout the day.
  4. Use a smaller plate: Using smaller plates can help you eat smaller portions. By using smaller plates and bowels, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 mins for stomach to tell brain it is full. So, eat slowly and stop eating before you feel full.
  5. Do not ban foods, especially your favorite ones. Because, banning foods will only make you crave them more. Moreover, there is no reason, why you cannot enjoy an occasional treat as long as you stay within your recommended calorie limits.
  6. Do not stock junk food, because it will only increase your temptation, knowing that it is readily available at home.
  7. Drink adequate amount of water: Water is a healthy and cheap choice for quenching your thirst at any time. It has no calories and no sugars.How much to drink? The medically recommended amount is daily intake of about 13 cups (around 3 litres) for heathy men and 9 cups (over 2 litres) of fluids for heathy women. Good news to you is, that water, lower-fat milk and sugar free drinks including tea & coffee all count. So, at any point of the day if you do not like the plain taste of water, add a slice of lemon or heat the water and infuse a tea bag or some coffee and enjoy being healthy.
  8. Eat adequate quantity of fruits and vegetables: Fruits and vegetables are low in calories and fat and high in fibres, which is the perfect balance of these 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals, which are needed for the healthy working of body.
  9. Reduce intake of sugary and ultra-processed/refined foods: These foods are quick to digest and they convert to glucose rapidly. Excess glucose enters blood stream and causes the release of hormone Insulin. Insulin promotes conversion and storage of this excess glucose into fat inside the body and contributes to weight gain.
  10. Last but not least, cut down on alcohol: A standard glass of wine can contain as many calories as a piece of chocolate. Overtime, drinking too much can easily contribute to weight gain.

It is important to remember that there are no quick fixes when it comes to weight loss. It is about a safe, healthy and sustainable journey, which one should be determined to take and live through.

Stay healthy, stay happy.  Being healthy is always cool!

Health and Wellness

Approach to healthy weight loss: Part I

Roumissalone

Successful and sustainable weight loss is more about the journey and less about destination, least keeping the deadlines. The key to achieve your goal of desired healthy weight is to go slow and steady.

Go

Slow,

why?

First, when people lose weight rapidly, especially via fad/crash diets, they are unable to maintain it because the weight they lose is often more muscle mass and less fat, compared to people who lose weight gradually. 

Second, maintaining lean muscle mass is important in weight loss as it plays a key role in metabolism

In simple words, muscle helps burn more calories. So, losing weight too quickly means losing muscle mass, which ultimately slows down calorie burning. 

What is the safe rate then?

AS per CDC, a safe rate is losing around 1-2 pounds a week.

Bottom line: Shedding weight is not enough, but shedding it sensibly is the rule of thumb.

Following a particular

Diet/ program

misconception/Fact?

Achieving healthy weight is not about following a particular program or diet, but a lifestyle that includes healthy eating patterns, regular physical activity and stress management. Even a little reduction in your weight can make big difference. Studies suggest, weight loss of even 5% to 10% of your total body weight is likely to produce considerable health benefits, such as; improvement in Blood pressure, Blood cholesterol & Blood sugar levels, to name a few. 

Get

started…

Before starting your journey to weight loss, it is important to approach the changes with self-compassion and self-motivation. Don’t hate yourself and don’t compare with others. Everyone is different in their own special way. No matter how small or big a change, but being constant makes all the difference. So, if you are ready to make the journey to healthy weight loss, you will eventually reach your destination.

Just Stay calm, Stay focussed.

Healthy is beautiful!

Health and Wellness

Why should you worry about your body weight?

Roumissalone

Before we dive deep in the pangs of bodyweight and associated problems, it is important to understand what is a normal / healthy body weight and how can it be defined. In literature and books, there are many different ways to determine healthiness of one’s body weight, but the best and the most commonly used method is the estimation of BMI, Body mass Index.

What is BMI?

In simple terms, BMI is an indirect estimate of body fat stores.

How to calculate BMI?

BMI can be easily calculated; dividing weight in kgs by square of height in metres. BMI= Weight (kgs)/ Height (m)2. Based on BMI, weight is broadly classified into healthy and unhealthy. In simple terms, if your BMI falls between 18- 24.9, your weight is normal and you wouldn’t be required to do anything extra other than regulating your calories and maintenance of regular physical activity. Also continue monitoring your BMI every 3-6 months. However, if your BMI is more than 25, it is considered as unhealthy and there are sub-groups in this category. If it is between 25-29.9, it is called over-weight /pre-obese. But, if BMI is equal or above 30, it is called obesity.

Why should you be concerned about different grades of BMI?

Because studies show that higher the BMI goes and longer it stays in unhealthy range, that is above 25, higher are the chances of developing weight related diseases. The commonest among them being :

1) Diabetes

3) kidney & Liver diseases

2) Various heart diseases, common being Myocardial Infarction/heart attack

4) Sleep disorders

5) Depression and anxiety

6) Cancers of Gut, Pancreas, Kidney , Breast and Uterus.

This might seem worrisome, right? But like every other problem, being overweight too has a way out. You just need to start somewhere and embolden yourself to take the first step. As on a positive side, it has been seen, even small reduction (5-10%) in weight can considerably bring big health benefits. So, no matter how small a step is, taking it makes a huge difference.

Not to mention in a world where we can be anything, let us start from being healthy, because being healthy is a trend forever!

Uncategorized

HOW IS MEDICAL WRITING DIFFERENT FROM FICTION WRITING?

Roumissalone

INTRODUCTION TO MEDICAL WRITING
Medical writing is defined as communicating clinical and scientific data to a varied audience. This audience may include physicians, nurses, allied health professionals, pharmaceutical companies, scientists and even the general public. Medical writing involves presentation of data and science in a way that is easily understood by people. Medical writing is an activity which involves writing scientific information in a logical and precise manner. Apart from developing highly technical content for the medical community, medical content developers may also target the greater public and make them aware about the science and technology that design modern life. In other words, medical writing is an art of writing about a particular content efficiently and clearly so that the target audience can well understand.
Medical writers can potentially assume the role of medical journalists by relating medical science to the broader social problems, like need of better healthcare practice, nutrition, food sanitation, immunization, family planning, social and political conflicts and their implications on mental and physical well being and at the same time clearing the air of myths and misunderstandings related to diseases and their treatment, for instance, need for innovative drugs in life threatening diseases like cancer, modes of transmission of sexually related diseases (STDs) especially HIV ( Human Immunodeficiency Virus) and association of vaccination with disorders like autism. The main purpose of medical writing however, is to record data obtained through research and present the same in a professional, comprehensible and concise manner for dissemination within the medical, regulatory, pharmaceutical and healthcare industries. This research could include that of journals, websites, peer reviewed articles and books.


The practice of medical writing dates back to Antiquity. The first medical writer documented in history is the mythical God Thoth who was worshiped in Egypt as the inventor of writing between 6000 – 30 BC. As legend has it, Thoth is said to have created himself through the power of language. His writings concerned medicine, the body and diseases. This Egyptian god was the first documented writer who processed medical (then hidden) knowledge, by virtue of which he became “an infallible judge capable of rendering just decisions.” The history of medical writing can be divided into four ages namely:


AGE I – When medicine and writing became linked, exhibited by ancient medical texts that have recorded beliefs and traditions of various medical institutions of the past.
AGE II – When medical physicians became authors and began writing and spreading information through their literature. Medicine was now not only recorded but written and exchanged.
AGE III – When writing included scientific development, which led to all experimentation and evidence to be published and made available to the public.
AGE IV – When medical writing finally became more sophisticated and required incorporating multimedia, sounds and pictures.


The first scientific journal was published in the early 1600’s. Following this Louis Pasteur established his acronym IMRD (Introduction, Methods, Results, Discussion) as a format for publishing all scientific experimentation and research. Publication became an integral final step of research. Any research that was not published was void.


Medical writing is broadly divided into two categories:
1) Educational or Academic medical writing, 2) Marketing medical writing.
Educational or academic medical writing usually taken up by health professionals involves writing about research regarding various diseases and clinical conditions and its presentation in journals, articles and books. With their science backgrounds, medical writers learn to write about medicine. Academic medical literature also involves preparing continuous medical education materials, brochures, newsletters, journals, scientific papers and peer reviewed articles. Academic writing is further subdivided into Regulatory writing. Regulatory writing involves preparing a range of documents for regulatory submissions, like protocols, dossiers, case studies, clinical trial reports and manuscripts for publication in medical journals. This is also required by pharmaceutical companies to get their products registered with international regulatory authorities.


Marketing medical writing is often taken by graduates in journalism or literature and involves writing about development of drugs and creating content for pharmaceutical companies. With their literary background, they learn medicine as they write. Marketing medical literature often includes presentation, posters, teaching materials for medical representatives and health magazines.

WHO CAN BE A MEDICAL WRITER (REQUIREMENTS)
The qualifications for medical writing are varied. As of 2004, 65% of medical writers at the American Medical Writers’ Association had masters or doctorate degree. And almost 50 % of them had a science background. But apart from the academic qualification, a medical writer needs to develop and sharpen certain skills which include good writing and word processing skills. Marketing any medical information requires thorough research and attention to small details, either in print or media. As a writer it is important to ensure literature that is free from grammatical errors. The ability to communicate effectively with others requires strong interpersonal skills.


In an effort to become a well trained medical writer, knowledge is the basic and most important element, which needs to be frequently updated, for instance regarding new medical and pharmaceutical developments. This can be done by reading newly published medical literature, along with the existing one. The knowledge about FDA and other medical regulating bodies and their guidelines needs to be updated. Most medical reports and protocols involve statistics, so understanding basic statistics can help. Medical writing requires various different writing style guides and formats like American Psychological Association (APA), Vancouver and Harvard.

A good medical writer should be a thorough researcher, accurate and precise, logically organized, demonstrating a logical train of thought, easily readable without any complicated language or terms. The content written must reflect a coherent thought process. Good medical writing should be credible and efficient. Good medical content should be transparent and simple not confusing and vague, transparency being its most important characteristics.


For medical writers today, the scope is vast. Depending on the qualifications and skills, medical writers can take up any role ranging from a freelance medical writer/editor to research associate, publication specialist, communications specialist, regulatory affairs specialist and so on. The scope of medical writers is more extensive than any other discipline in the medical science ranging from working in hospitals and other health care centers, Journals and other publication houses, medical and pharmaceutical companies to advertising, marketing, communication and public relations agencies, clinical research organisations, government agencies such National Institute of health (NIH) and Food and Drug Administration (FDA).

MEDICAL WRITING DIFFERS FROM WRITING FICTION
Fiction writing/literary writing is creative, often considered an art while as, medical writing is a skill, often considered a craft. Fiction writing is based on the principles of personal style, fiction, and originality. Its success largely depends on the creative imagination of the author. It is driven by an inner force and motivation. It is a desire within, to give life to words and thoughts that makes one a literary writer. Literary writing involves translation of imagination into thrilling stories. Fictional writing can be made use of in giving messages and creating awareness on various important social, political and spiritual issues.
However, medical writing requires certain skills, to communicate scientific data in a logical manner. It involves little room for creativity and builds on skills required for effective communication of scientific data. Medical writer converts evidence medical data into something powerful yet easily readable by people. He translates pure research facts into simple information. Medical writing is an outcome of keen interest to report something new that has a potential to make difference in medical practice and desire to get feedback about a particular research work. Above all, it comes from a desire to contribute towards the advancement of science. But unfortunately, in medical profession, it has of late come about as a way to improve one’s Curriculum Vitae (CV) to secure higher ranks as well as a way to fulfill the desire to be visible in print. But as someone rightly said, if a medical writer writes to see himself in spotlight, better become a politician.


P.S. Anyone with the right amount of knowledge, perseverance and resilience towards contributing for the greater cause of society can climb up the ladder of success. And for the record, writing (medical or fiction) per se is all about absorbing and rising beyond negativity, rejection and discouragement throughout the journey.

Uncategorized

HER PERSON, BUT IRONICALLY NOT HER RULES

Roumissalone

WHAT HAPPENED SO FAR:
Man has attained the peak in his mental advancement that was never seen before. But it amuses one to see how with such an advanced brain and technology as never before, he is afraid of a piece of cloth and a prayer of faith. May be some things never fully evolve, our mind set for that matter; because if it had, then we probably would not, while sitting in steel mansions, sipping from the finest crystals, governing with most intricate/groundbreaking ammunition systems and driving opulent chrome Teslas, be busy vilifying and passing bills against a poor piece of cloth, feared to threaten the very existence of humankind (at least accept that it is presented with such hype and hatred).
This survival hegemony breeds on the concept of persecution of under/mis-represented masses. It is the moral arrogance and a desire for cultural dominance that first stigmatizes a particular group of people (for instance Jews in the past and Head-scarf wearing Muslim women in the present), then legalizes their reformation and gradually their persecution. Unfortunately, behind the veil of reformation, actually lies the desire to curb any difference in opinion. Well, as a matter of fact, history bears witness that it was the difference in opinion that brought revolutions and made us progress as a species. Although the same history gave us authoritarians like Adolf Hitler and Benito Mussolini as constant reminders of consequences of difference in opinion, but then world is for optimists!
Imposing on a woman, to dress identical to the ‘conventional’ way considered appropriate and acceptable by imposers is not more than a way to satiate their dominance. One wonders will it finally or rather how long will it keep them satiated, even if a woman were to yield to this against her own will under the pressure to fit in and be accepted. For a month, a year, or may be even one whole generation? Wouldn’t they find another arbitrary reason to ‘correct her’ and make her more so-called ‘civilised’. Remember: persecution of Red Indians came in the back drop of bringing civilisation to them.
In the age of flying cars, luxurious underwater establishments, colossal cities and extravagant technology, it feels somewhat preposterous to see people divided and at continuous war with each other, based merely on a piece of cloth. One is prompted to ask with astonishment and disbelief (not to forget rolling eyeballs), “are you seriously debating over someone else’s choice of wearing something she deems to be right for her, in 21st century.” Although man has come a long way, from accepting earth not to be round, questioning our very origin as living beings, passing legislations to legalize same sex marriage, gender equality at work as well as home to exploring space for life and a future home, yet it seems to be primitive and uncivilized enough to shed blood in the name of religion, color, gender, ethnicity (God knows what else).
In an era of globalization, it is quite absurd to see people rioting and debating on a matter which revolves around how a particular piece of cloth is worn or in some cases why is it worn at all. Are riot pickers, propagandists and paparazzi been left with nothing in the whole wide world to go after and make noise about, I mean really? Well, on a brighter side, climate change would be a wise topic to get noisy about and reformations in this area might actually help humanity avert the real threat of its extinction (not mere rhetorical).
The courage to make a different choice is daunting. Making a choice to go against what is set as a standard by the society (a common trend/vote) and its peers is not only intimidating but favourable to bring out the deep seated insecurity in the society, insecurity of getting revolted against. The insecurity within makes the dominant society apprehend about losing the control over these non-conformists, as they might be called. This gets even worse, when their paranoia makes them have unfound fears of further rebellion against their rule and power. But hello, we are only talking about one human being’s basic right to wear whatever and however she finds appropriate; she is just asking for the freedom to choose the clothing that befits her.
For the record, women’s choice of clothing has always sparked a debate, sometimes for being too long and sometimes too short. Women have been constantly sexualized for wearing both, too revealing as well as too concealing clothes. In fact, they are being constantly told what to wear and what not to; like if the world would come to a halt if instead of women’s clothing, their contributions were discussed about. Come and talk to us about philosophy and medicine, education and sports, spirituality and physics. It is enough with the wardrobe notes.
Women bear the brunt at home, get punished at school and harassed in public for what they wear. In God’s name what bearing does it have on my neighbor if I wear a skirt or jeans, shalwar-Kameez (trouser and long shirt) or business suit. So, whether or not a girl chooses to cover her hair should not bother anyone else but her, least someone who in the first place doesn’t believe in the concept of head-scarf. Bikini or burkini, let women alone determine it for themselves.
To the anti-head-scarf self proclaimed liberators, who say head-scarf is regressive and a symbol of oppression, as if a head-scarf wearing woman could not be completely emancipated unless she erased all the remains of her faith and identity; well, it isn’t. Actually, nothing is, as long as it is her own choice. If anything is regressive, it is the mindset that thinks woman is only about body. If you start seeing her beyond a piece of clothing she decides to wear, no mind will ever objectify her, let alone suppress.
One more thing about this poor piece of cloth that causes concern is it brings non-uniformity. At the end of the day, it is just an item of clothing a woman chooses to wear her own way. Moreover, why to thrust uniformity when in first place we are all born beautiful in our own uniquely different ways. Are we so weak that as civilized societies we cannot even respect differences, not to mention accept them. On a lighter note, if so much of fast food finds a way to go down well with us, with a little bit of tolerance and love, this too shall.
Bikini or head-scarf, a dress should not be the parameter to accept and love a fellow human being, least to judge her. In the world where we have a fast growing virus that has already left us divided as never before besides jeopardising our lives, try spreading love and tolerance for a change. If we could learn to survive with the life-threatening virus, it should not be difficult to co-exist with the fellow humans.
No society can ever empower women unless it stops setting particular standards of beauty and fashion for them to abide by. Telling them how and what to cover is as much a breach of privacy and as offensive as telling them not to. If forcing a woman to put on a particular item of clothing means prying into her personal space and deprivation of the basic rights, forcing her to take it off means the same and even more. It means ripping off her respect. They are two sides of the same coin, both objectifying her. How can anyone dictate a woman which part of her body to cover and which not to. It is not the sign of empowering society but of a dying and intolerant one.
HOW CAN YOU HELP:
Spread awareness. Change the growing mindset of immediate and ruthless judgment. Teach the families and friends, young and old to respect differences and that being anything other than what they are or being Muslim particularly is not tantamount to being a threat. Being different does not qualify for being malignant. Just because someone chooses to wear a particular item of clothing the way that best fits their morals, principles and faith does by no means qualify them as a threat to the culture and social security/fabric. Why in the face of sanity, should a girl’s choice of dressing make her an outsider or not trustworthy enough to befriended.
P.S. I love my scarves as much as I love my jeans and skirts. They are liberating and empowering all at once. They represent different shades of my regality. They reflect who I am, apart from making me feel closer to my faith. They are my identity and I refuse to give up on that.