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Dieticians maintain that eating fiber-rich food offers a load of health benefits. You may have a clue that fiber found in foods is known for its faculty to prevent or relieve constipation.

That’s, however, only the tip of the iceberg. A fiber-dense diet furnishes several other dominant versatility to maintain overall good health, cutting the risk of chronic diseases such as diabetes, coronary ailments, and even some cancers. Before launching into the health benefits of fiber, some knowledge about dietary fiber might be helpful.

So, what’s dietary fiber? Also dubbed roughage, it includes foods from plant sources our body cannot absorb or digest. Surprisingly, it also falls under a type of good carbohydrate (polysaccharides).

Contrary to food ingredients like fats, proteins, or carbohydrates comfortably expended by our metabolism, fiber, when consumed, remains undigested. Strangely, it travels relatively unbroken through the stomach, small intestine, and colon and exits out of the body.

For us, this may sound contradictory. Still, medical dieticians and nutritionists argue that our body needs it, and we can’t do without it for its outstanding role in helping maintain reasonable health and wellness, keeping us at bay from chronic diseases.

In recent decades, our diet took a sharp switchover from our conventional fiber-based nutrient-rich to ultra-processed and junk food lacking dietary fiber, more so in Westernized societies, triggering high risks of chronic diseases.

Our bowels work as digestive or gastrointestinal apparatus, which take on the responsibility of helping the body absorb essential nutrients and fluids from the foods we eat and drink. After obtaining everything the body needs, the bowel expels the leftover waste. To that end, maintaining a smooth bowel function is pivotal in sustaining good health in general. Dietary fiber combined with ample fluid intake is consequently indispensable.

Fiber has two classifications: soluble and insoluble. Soluble fiber dissolves in water to turn into a gel-like substance. It can be eaten from oats, beans, legumes, apples, citrus fruits, carrots, barley, and green peas, to name a few.

Insoluble fiber promotes the mobility of ingested food through our digestive process and boosts stool bulk, helping those with constipation. Foods like whole wheat flour, nuts, beans, and vegetables, including green beans, kidney beans, potatoes, and cruciferous vegetables such as broccoli, cauliflower, Bok choy, and cabbage, are excellent sources of insoluble fiber. You may not know that roasted soybeans pack a very high fiber content.

Benefits of a high-fiber diet

Besides normalizing bowel movements and fine-tuning our metabolism, a fiber-dense diet provides various other health benefits. Let’s take a look at some helpful healthcare benefits of fiber.

• Beneficial to diabetes: A high-fiber diet improves glycemia and insulin sensitivity in non-diabetic and diabetic persons. Since our body cannot absorb and break down fiber, it does not set off blood-sugar spikes like other carbohydrates.

As stated by Harvard Medical School, “People whose diets are high in fiber are less   likely to have problems such as metabolic syndrome, which can be a precursor to diabetes.” Thus, fiber-rich meals help maintain, organize, and stabilize blood sugar to a healthy level.

• Helps promote cardiovascular disease: The soluble fiber we derive from food helps reduce LDL, maintaining an overall cholesterol level by binding with cholesterol particles in our digestive system and pushing them out of the body before they’re absorbed.

High fiber intake lowers blood pressure and serum lipid concentration to aid cholesterol levels. Besides enhancing blood lipid profile, scientific observational studies showed that fiber helps whittle coronary heart disease (CHD) risk by stabilizing blood pressure levels and improving insulin sensitivity and fibrinolytic activity.  

• Stave off hemorrhagic stroke: Science-backed research and cohort studies highlight that regular consumption of fiber-loaded meals is instrumental in reducing the risk of strokes. Replacing refined grains with fiber-rich whole grains in the diet can lessen the stroke threat by a whopping 36 percent.  

• Colorectal cancer and fiber: Colorectal surgeons contend that a fiber-rich diet can help lower the risk of contracting colorectal cancer. Colorectal cancer relates to cancers of the colon and the rectum. While colon cancer initiates in the colon, rectal cancer matures in the rectum. 

They justify that eating a regular high-fiber diet helps prevent colorectal cancer from evolving. According to the American Cancer Society, colorectal cancer stands as the third most common cancer doctors diagnose in adults in the United States. 

What’s more, a copious intake of fiber diet can support and alleviate:  

• Gastrointestinal disorders, including gastroesophageal reflux disease, duodenal ulcer, diverticulitis, and hemorrhoids.
• Clinical studies suggest fiber-packed meals provide a wide range of benefits in areas such as bowel function, gut health, and the immune system defending the body against chronic inflammation and infections.
• Normalizes bowel movements and health.
• Provides for a healthy weight.     

Caveat: High-fiber foods are vital, but people should tweak more fiber into their regular diet regimen in moderation to avoid possible backlashes like intestinal gas, abdominal bloating, and cramping. That allows the natural bacteria in our digestive system to adjust to the change. Also, drinking plenty of water and fluids is essential so the fiber absorbs adequate moisture to keep the gut health in good order.  

In a nutshell, our diet must incorporate adequate fiber for our body to run efficiently and allow a wide berth to chronic diseases. In essence, fiber in our daily meals is crucial in sustaining our overall health and nourishment and curbing the risk of chronic diseases.  

Although, as an option, people can go for fiber supplements, readily available over the counter, the experts still advise sticking with foods that meet dietary fiber requirements. The American Heart Association Eating Plan, too, suggests eating a variety of food with fiber sources and not supplements.  

Only eating nutritious foods with high fiber content cannot, albeit, serve the purpose. Striking a balance would help cultivate the habit of adhering to a routine workout regimen (jogging, walking, cardio, cycling, etc.). 

References: hsph.harvard.edu; clevelandclinic.org; ncbi.nlm.nih.gov; mayoclinic.org; betterhealth.vic.gov.au; cdc.gov; ucsfhealth.org; npr.org, medilineplus.gov; hopkinsmedicine.org and others.

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits readers’ discretion and cross-references or consulting a healthcare provider for further verification.

Medically reviewed by Prof Dr Sunil Shrestha MBBS, MS (Gen Surgery), and fellowship upper; HPB Surgery (Royal Prince Alfred Hospital), Sydney, Australia.

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Even though history records and explains past events, it is a continuous process. History is not confined to one period or nation. It deals with all the aspects of human life—social, economic, political, physical, religious and aesthetic—giving a clear sense of global events. We are the product of our history. Therefore, ignoring history wouldn’t be a wise idea and taking account of history would always guide us to a better future.

Ignoring history is being blindfolded which takes us nowhere. If we aren’t well aware of historical events it will be like taking steps without knowing the right path which might be dangerous. For example, if the world hadn’t known about what the World War led to, the nations around the world would not even think twice to start a war today. Since we are well aware of the past, different countries would not dare to take steps without thinking twice because the world has understood what results in aggression, fight and wars.

If we choose to ignore our past and fail to learn from history, we will be doomed to repeat the mistakes that our ancestors made. The sentiment that history repeats aspires to common sense and is hard to disagree with. 

People who don’t learn from their mistakes don't mature. The same goes with the politics and scenario of the world. Imagine if Japan starts a war again against the USA or any other country without knowing how their important cities were destroyed, they would probably create a mess out of their present affecting their future without knowing what mistakes they had made in the past by provoking the USA resulting in severe consequences.

History helps us understand and develop a better understanding of the world. It teaches a working understanding of change. We can realize how changes took place and how the world has evolved from the Paleolithic to the Neolithic era. If we didn’t have history, we wouldn’t have an idea about how the world reached this stage, how our ancestors survived, how human settlement began. History is what makes us understand everything—history of the Earth, history of human existence, history of biology, history of chemistry, etc.

History also helps us predict what shape the future will take. It gives us knowledge to understand and accept the change. Living in the present is not at all possible without an understanding of the past. The past allows the people of the present and the future to learn without having to endure. We can see how others coped; we can see that others survived hard times. The past gives us courage and it protects us. For example, realization that our country, Nepal, had hard times where people were killed brutally during the wars and weren’t safe at their own houses has given us the knowledge to understand the past and understand that we are part of the change.

Knowledge of historical events helps us evaluate what was significant about a particular period, event, and development. History records facts and lays the foundation for the future. Everybody and every society needs history to bring improvement and development. In shaping an individual, shaping a nation having knowledge about history is important. Appreciating and understanding history benefits everyone in the long run.

Antidepressant users per 1,000 people:

Source: World of Statistics

“Sometimes even to live is an act of courage.” - Seneca

Suicide is a public health concern that affects individuals, families and communities across the world. Suicide means causing one’s own death intentionally. A person thinks about committing suicide because they do not see an alternative and think giving up their life is going to bring relief for them and their loved ones. Feeling of hopelessness, isolation and sadness triggers it. They may not ask for help but they need it urgently. Suicide prevention begins with noticing the warning signs and talking about it.

According to the World Health Organization, approximately 1m people commit suicide every year and for each suicide, there are many more individuals who attempt self-harm. These alarming statistics underscore the urgency of addressing suicide as a significant public health issue.

There are some common factors that increase the risk of committing suicides and can range from a variety of trauma or recent losses to mental illness or terminal illness, alcoholism, drug abuse, chronic pains and previous suicide attempts along with the individual’s family history.

The first step in negating the risk of suicide is to recognize the warning signs the individual may be showing even though they may be masked in the tireless strivings of every day. The indicators of suicidal tendencies are listed below:

Ranked 7th by suicide rate globally in 2015 according to a WHO report, Nepal witnesses 6,840 suicides (estimated) annually or 29.4 percent suicides per 100,000 people. Suicide is currently the leading cause of death for Nepali women, aged 15- 49, according to a study conducted by Nepal Health Sector Support Program. 

One of the major obstacles in addressing suicide is the persistent stigma surrounding mental health. People often hesitate to discuss their struggles due to fear of judgment or societal misconceptions. Breaking the stigma involves fostering a culture that encourages open dialogue, empathy and understanding.

If you are suffering from suicidal intentions, there are few ways to cope with it, which are:

• First and most important, talk about it to someone. Share your feelings to that person every day.

• Make a note of contact numbers of friends, family and your therapist for emergencies

• Exercise regularly and go out in the sun every day for 30 minutes, as it will make you feel fresh and positive.

• Make some time to do things that make you happy like indulging in any of your hobbies or talking, listening to music, playing with your pet, etc.

• Try to make a routine for yourself and stick to it. You can include positive goals like reading, owning and playing with a pet, learning a new hobby, volunteering, moving to another place and so on. Make your personal goals.

• Avoid being alone and cutting off from family, friends or loved ones.

• Don’t go for alcohol or drug abuse as it’s going to worsen the situation and decrease your problem solving abilities.

• Avoid things that make you sad like reading old letters, seeing old photographs or listening to sad music or going to a loved one’s grave.

So these are a few ways through which you can help yourself or someone else. Suicide awareness is a collective responsibility that requires a shift in societal attitudes, policies and support systems. By promoting open conversations, breaking down stigmas and implementing effective preventive measures, we can work toward creating a world where individuals facing mental health challenges feel understood, supported and empowered to seek help. If you or someone you know is struggling, don’t hesitate to seek help—your story matters and there is hope. 

Remember suicide is not the solution to any problem. Call, talk and share!

The Indrawati Hydropower Station, Nepal’s first private sector hydropower project that commenced operations in 1993, has conducted a study to assess its impact on carbon emissions reduction. The study revealed an annual reduction of 41,000 tons of CO2, 62 tons of SO2, and 46 tons of NOx, along with the substitution of 1,616,141 tons of charcoal. Despite these significant achievements, the project has not been able to secure compensation from the climate fund. Given the evolving context, it is evident from the statistics that private hydropower projects, such as the Indrawati Hydropower Station, have made substantial contributions to reducing carbon emissions. Projects of this nature should be eligible for facilities from the climate fund.

In recent times, climate change has impacted Nepal's government-private hydropower projects and power plants. Two critical aspects need consideration in this context: evaluating the reduction in carbon emissions by projects promoted by the private sector and assessing the loss and damage caused by climate change. A comprehensive research effort is essential to collect relevant data. The Independent Power Producers Association of Nepal (IPPAN) and hydropower promoters should take needful initiatives in this regard. This is because income generation from hydropower should not only be their focus; attention must also be given to how a sustainable economy can contribute to the national economy, aligning with the United Nations’ call for adopting Sustainable Development Goals within the next decade.

Since 1992, the private sector has invested or is preparing to invest Rs 1,800bn in the hydropower sector. Despite challenges like the lack of transmission lines, hydropower promoters have invested a substantial amount of money in projects with a combined capacity of 42,000 megawatts. Apart from equity investments by the private sector, banks have contributed approximately 60 percent of this fund. This also includes investments by the state-owned power utility and the general public through public offerings. This confirms that energy production, a cornerstone of the green economy, has significantly contributed to reducing carbon emissions. The direct and indirect investment of citizens has increased, making a noteworthy national contribution to the critical issue of hydropower.

Examining global statistics on carbon emissions from excessive fossil fuel use and industry, the world emitted about 37.124bn tons of carbon in 2021, as per Our World in Data. Nepal’s carbon emissions during the same year were only about 0.014bn tons, accounting for 0.038 percent of the total global carbon emissions. Despite this negligible negative contribution, Nepal bears the brunt of global climate change effects. The primary reason for the increasing carbon emissions in Nepal is the growing use of imported fossil energy. To achieve a sustainable economy and reduce emissions, it is crucial to transition to green and clean energy.

While COP28 participants remain divided on the phasing out of fossil fuels, Nepal, with the potential to produce affordable green hydrogen, can leverage its position. The fossil fuel reserves may deplete, but by storing green hydrogen, Nepal can attract global interest and investment in green technology development. Nepal annually imports petrol, diesel, and LP gas worth Rs 500-600bn. Replacing these imports with hydrogen fuel can contribute to self-sufficiency in iron and urea fertilizer production. Additionally, converting hydrogen into ammonia for export could boost Nepal's income and sovereign credit rating.

Nepal's neighboring countries, such as India and China, are significant importers of fossil fuels. India imports fossil fuel worth $160bn annually, and China relies heavily on gray energy. Nepal, despite its minimal contribution to emissions, faces environmental challenges due to industrial pollution in these countries. Nepal should exert pressure on developed nations to attract domestic and foreign investment for green technology and energy. The upcoming Nepal Investment Summit in April presents an opportunity to position Nepal as an attractive destination for green and clean energy investments. Conducive policies and laws should be established to facilitate businesses in this regard.

IPPAN’s role

While there was no prior preparation for participation in the COP28, we participated in the global climate conference. During COP28, we held discussions with key individuals and organizations, including those from Japan, China, India, the USA, the United Arab Emirates, and the European Union. Topics included information about climate fund operations, technology preparedness, and experiences in reducing carbon and using hydrogen equipment. A particular emphasis was placed on understanding the carbon fund’s payment process and how hydropower plants and energy projects can directly benefit from it.

Discussions also covered the unprecedented climate change-related damages incurred by various hydropower projects and power stations in Nepal’s eastern regions due to floods and landslides last year. Insights were gathered on claiming compensation for loss and damage, managing procedures, and fund operations.

It is crucial to ensure clarity on how Nepal’s private sector can directly benefit from climate funds received from developed countries through the World Bank and the Asian Development Bank. IPPAN, in collaboration with national and international agencies, should actively engage in discussions about the climate fund, payment for carbon emissions reduction, and the implementation of government action plans. IPPAN should also advocate for the representation of its officials in the Climate Change Mitigation and Adaptation National Implementation Plan chaired by the Prime Minister. Establishing a dedicated climate task force and coordinating with relevant entities will be instrumental in realizing these objectives.