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 The Threat of Tsunami in Karachi

KARACHI: Due to the possibility of intensifying monsoon currents in Sindh starting tomorrow (Tuesday).  the Met office issued an urban flooding advisory for Karachi and other cities on            Monday.

Dr. Sardar Sarfaraz, chief meteorologist, noted that the current weather system was anticipated to gradually get worse, first affecting southeast portions of Sindh on Tuesday afternoon or in the evening, and then affecting northeast areas, including Karachi, late at night with sporadic heavy rainfall. According to him, the heaviest rain is predicted to fall starting on June 11 when the low pressure region that is developing in eastern India would enter Pakistan and gather strength from the weather over the Arabian Sea. "After that, it probably will have an impact on all of Sindh. But prior to that, there would be intermittent mild to high falls in numerous areas of the province, he added, noting that the current weather pattern had obstructed the sea breeze, making Karachi hot and muggy.

Areas Which May Be Affected:

According to the Met department advisory, sea conditions are predicted to turn difficult or very rough from Jun 10 through 15, and fishermen are urged to exercise additional caution.rain-thunderstorms with scattered heavy falls are expected in Tharparkar, Umerkot, Mirpurkhas, Badin, Tando Mohammad Khan, Tando Allahyar, Hyderabad, Matiari, Thatta, Sujawal, Sanghar, Shaheed Benazirabad, Khairpur, Sukkur, Larkana, Ghotki, Kashmore, Shikarpur, Jacobabad, Dadu, Jamshoro and Qambar Shahdadkot during Jun 9-15.

In low-lying parts of Karachi, Hyderabad, Badin, Thatta, Sujawal, Tando Muhammad Khan, Tando Allahyar, Dadu, Jamshoro, Qambar Shahdadkot, Larkana, and Sukkur throughout the projected period, heavy rains may cause water logging or urban flooding. From June 12, rainfall intensity is also anticipated to increase in Balochistan's northeastern and southern districts, which could result in flash floods in the districts of Dadu, Jamshoro, Qambar Shahdadkot, and downstream.

It further said that more strain could be placed on Hub dam, Thaddo dam, and areas downstream by persistently heavy rainfall over the Khuzdar, Lasbela, and Hub districts and across the Kirthar range.

History Of Floods & Tsunami In Coastal Belt Of Pakistan:

Karachi, the largest city in Pakistan, is located on the coast of the Arabian Sea. While the city has not experienced a tsunami in recent history, experts have expressed concern that any major earthquake could trigger a tsunami along Karachi's coast due to deep seas and unusual underground geographical changes. In 1945, a deadly earthquake occurred 100 miles south of Karachi in the Northern Arabian Sea, triggering a tsunami which resulted in the loss of over 4,000 lives. Since then, no tsunami has occurred off the coast of Karachi. However, the location of the city makes it susceptible to a host of climatic disasters. Legislation is essential to timely evacuate residents from coastal settlements in the event of an earthquake. In 2005, following an earthquake in Muzaffarabad, the seismic center of Karachi was made more efficient and three tsunami warning towers have been installed since then.

Geography:

Geographically, the coastal belt of Sindh and Balochistan, which covers an area of 1,100 km, has witnessed tsunamis triggered by earthquakes as well as islands emerging in the coastal areas. These extraordinary activities certainly point to the presence of underground gases and other factors.

Risk Of Tsunami:

According to Ameer Haider Laghari, Director Meteorological Department, Karachi, earthquakes have two causes: one is fault line and the other is boundary line. The risk of tsunami in Karachi cannot be ruled out due to the presence of three seismic plates in which the subdivision is slowly sinking.

Measures Taken By Government:

Two more warning towers have been installed in coastal areas of Balochistan in Gwadar and Pisni. About 14 towers will be installed by the National Disaster Management Authority (NDMA) at various places in Sindh in the near future. The main purpose of installing these towers is to warn residents of coastal areas in case of any emergency. Tide gauges have been installed at various coastal areas of Sindh and Balochistan to monitor sea waves. In this regard, not only is the situation monitored but also alerts are issued if the height of waves exceeds 6 meters. A tsunami alert is usually issued for an earthquake measuring 6.5 on the Richter scale in the Arabian Sea.

Pakistan Meteorological Department (PMD):

The Pakistan Meteorological Department (PMD) holds responsibility for seismic monitoring and tsunami early warning in Pakistan. It is their liability to disseminate earthquake information to government and non-government organizations as well as to the public after any event occurs. All stations are linked with central recording stations at Karachi and Islamabad through satellite communication systems. Beside broad band stations, a parallel program for installing short period (1s) sensors for close monitoring of faults and local seismicity is running.

Floods In The History:

In addition to tsunamis, Pakistan has also experienced severe flooding throughout its history. In August 2010, Pakistan suffered one of its most severe floods that affected approximately 20 million people and destroyed homes, crops and infrastructure. The floods caused over $14.9 billion worth of damage and $15.2 billion worth of economic losses. The housing; agriculture and livestock; and transport and communications sectors suffered the most significant damage at $5.6 billion; $3.7 billion; and $3.3 billion respectively. Sindh was the worst affected province with close to 70 percent of total damages and losses followed by Balochistan; Khyber Pakhtunkhwa; and Punjab. The floods affected 33 million people and more than 1730 lost their lives. They particularly impacted the poorest and most vulnerable districts with flood waters stagnant in many areas causing water-borne and vector-borne diseases to spread. More than 8 million displaced people faced a health crisis with loss of household incomes; assets; rising food prices; and disease outbreaks impacting vulnerable groups. Women suffered notable losses particularly those associated with agriculture and livestock. The national poverty rate may increase by 3.7 to 4 percentage points potentially pushing between 8.4 and 9.1 million more people below poverty line while multidimensional poverty can potentially increase by 5.9 percentage points implying that an additional 1.9 million households are at risk of being pushed into non-monetary poverty.

National Flood Protection Plan:

The government has already started updating its national flood protection plan by adopting global best practices for updating its flood risk framework. Early warning systems that make use of weather data and modeling can alert authorities to an expected flood and give them time to start evacuations and put in place contingencies for critical sectors such as agriculture.

International Water Management Institute (IWMI):

Flood inundation models developed by the International Water Management Institute (IWMI) and partners have helped to anticipate the depth and extent of flooding in Sri Lanka allowing governments and communities to take preemptive measures that reduce the negative effects. Insurance schemes supported by the government can also help small-scale farmers; businesses; and households recover after a climate event. IWMI and its partners have piloted index-based flood insurance in India and Bangladesh offering protection for agricultural livelihoods during floods limiting the long-term effect on food systems and food security.

Compensation:

Compensation for flood damage to crops totaled $150,000 between 2017 and 2020 allowing 7,000 families to repair their homes and farms and recover from the losses. Another example is the use of nature-based solutions or green infrastructure to harness the ability of ecosystems like wetlands to regulate water flow and absorb flood water.

CONCLUSION

In conclusion, while Karachi has not experienced a tsunami in recent history it is important for residents and authorities to remain vigilant and prepared for such an event. The installation of warning towers and tide gauges along with legislation for timely evacuation are important steps towards ensuring safety of residents in case of a tsunami.

How to Manage Your Food Cravings and Stay Healthy

We all have food cravings from time to time. Whether it's chocolate, pizza, ice cream, or something else, sometimes we just can't resist the temptation of indulging in our favorite foods. But why do we crave certain foods and how can we manage them without compromising our health and wellness goals?

What Causes Food Cravings?

Food cravings are complex and influenced by many factors, such as:

Hormones:

 Hormones like leptin and ghrelin regulate our appetite and hunger signals. When these hormones are out of balance, we may feel more hungry or crave specific foods. For example, women may experience more food cravings during their menstrual cycle due to hormonal fluctuations.

Emotions: 

Food can be a source of comfort, pleasure, reward, or distraction. When we are stressed, bored, sad, or happy, we may crave foods that match our mood or help us cope with our feelings. For example, we may crave sweet foods when we are depressed or salty foods when we are anxious.

Habits: 

Food cravings can also be learned and conditioned by our environment and experiences. When we associate certain foods with positive memories, events, or people, we may crave them more often. For example, we may crave popcorn when we watch a movie or cake when we celebrate a birthday.

Nutritional deficiencies: 

Sometimes food cravings can indicate that we are lacking certain nutrients in our diet. For example, if we are low on iron, we may crave red meat or spinach. If we are low on magnesium, we may crave chocolate or nuts.

How to Manage Your Food Cravings?

While food cravings are normal and not necessarily bad, they can become problematic if they interfere with our health and wellness goals or lead to overeating and guilt. Here are some tips on how to manage your food cravings and stay healthy:

Identify the trigger: 

The first step is to understand what is causing your food craving. Is it physical hunger, emotional stress, hormonal imbalance, or something else? Once you identify the trigger, you can address it accordingly. For example, if you are hungry , eat a balanced meal or snack . If you are stressed , find a healthy way to relax or cope .

Choose healthier alternatives: 

Sometimes you can satisfy your food craving with a healthier option that has similar taste , texture , or appearance . For example , if you crave chocolate , try dark chocolate or cacao nibs instead of milk chocolate . If you crave pizza , try making your own with whole wheat crust and low-fat cheese instead of ordering delivery .

Practice moderation: 

You don't have to completely avoid your favorite foods or feel guilty for indulging in them once in a while . The key is to practice moderation and portion control . For example , if you crave ice cream , have a small scoop instead of a large bowl . If you crave chips , have a handful instead of a whole bag .

Drink water: 

Sometimes thirst can be mistaken for hunger or food cravings . Drinking water can help you stay hydrated and reduce your appetite . Water can also help you flush out toxins and improve your digestion . If you find water boring , try adding some lemon , cucumber , mint , or berries for some flavor and antioxidants .

Distract yourself: 

Sometimes food cravings can be reduced by simply distracting yourself with something else that occupies your mind or hands . For example , you can call a friend , read a book , play a game , do some exercise , or meditate . By doing something else that you enjoy or find rewarding , you can reduce the urge to eat and boost your mood .

How to Stop Food Cravings?

Sometimes managing food cravings is not enough , and you want to stop them altogether . This may be especially true if you have frequent , intense , or uncontrollable cravings that affect your health , well-being , or weight goals . Here are some strategies that may help you stop food cravings :

Eat enough calories : 

It’s important to fuel your body properly to keep it healthy and functioning at its best . Without enough calories and nutrients , it’s natural that your body signals you to eat , which can cause strong cravings for certain foods . Some research suggests that calorie restriction — at least in the short term — can increase cravings ( 2 ). Therefore , consistently fueling your body with healthy , filling foods and making sure you’re not overly restricting calories may help prevent food cravings .

Avoid restrictive diets :

Many diets are overly restrictive , and this can lead to increased food cravings . For example , a 2012 study including 129 women found that those who were dieting to lose weight experienced significantly more food cravings than women who weren’t dieting . Plus , their food cravings were more intense ( 4 ). It’s believed that restrained eating and perceived deprivation play a large role in food cravings . A 2020 review of 8 studies on food deprivation found that in 7 of the studies , food deprivation increased cravings for foods that were perceived as off-limits ( 2 ). Therefore , while losing excess body fat may improve your overall health , it’s important to avoid overly restrictive diets to stop food cravings . Instead , focus on developing an eating pattern that properly nourishes your body and lets you enjoy your favorite foods on occasion .

Don’t let yourself get ravenously hungry : 

Hunger is one of the biggest reasons why we experience cravings . To avoid getting extremely hungry , it may be a good idea to eat regularly and have healthy snacks close at hand . By being prepared , and avoiding long periods of hunger , you may be able to prevent the craving from showing up at all . Some studies suggest that eating more protein may reduce your appetite and keep you from overeating . It also reduces cravings , and helps you feel full and satisfied for longer ( 4 ). For example , a study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly ( 5 ). Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50% ( 6 ).

Distance yourself from the craving : 

When you feel a craving , try to distance yourself from it . For example , you can take a brisk walk or a shower to shift your mind onto something else . A change in thought and environment may help stop the craving . Some studies have also shown that chewing gum can help reduce appetite and cravings ( 7, 8 ).

Plan your meals : 

If possible, try to plan your meals for the day or upcoming week. By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty. If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.

How to Maintain Weight and Health with Fast Food                  

Sometimes eating fast food is unavoidable due to convenience, budget, or preference. However, fast food does not have to ruin your health and wellness goals if you follow some simple tips:

Keep portion sizes small : 

Fast food portions tend to be larger than what you need for a balanced meal. You can reduce your calorie intake by choosing the smallest size available or sharing your meal with someone else. You can also skip the extras like fries or soda that add unnecessary calories and fat.

Choose healthier options : 

Fast food menus often have some healthier choices that are lower in fat and calories but still satisfying. For example¹, you can opt for grilled chicken instead of fried chicken; salad instead of burger; baked potato instead of fries; water instead of soda; fruit instead of dessert.

Customize your order : 

Many fast food restaurants allow you to customize your order to suit your preferences and needs. You can ask for less or no cheese, sauce, or dressing; whole wheat or lettuce wrap instead of white bread or bun; extra vegetables or lean protein instead of bacon or cheese.

Balance your diet : 

Eating fast food occasionally is not a problem as long as you balance it with nutritious foods the rest of the day. Make sure you eat plenty of fruits, vegetables, whole grains, lean protein, and healthy fats from other sources. Also, avoid skipping meals or starving yourself before or after eating fast food, as this can lead to overeating and cravings.

Which Diet Plan Is Best for Low Income Families?

Eating healthy on a low income can be challenging, but not impossible. There are some diet plans that are more affordable and accessible than others, while still providing adequate nutrition and variety. Here are some examples of diet plans that can suit low income families:

Mediterranean diet : 

This diet is based on the traditional eating patterns of people living in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, fish, poultry, eggs, dairy, and herbs and spices. It limits red meat, processed foods, added sugars, and salt. This diet is rich in fiber, antioxidants, healthy fats, and protein. It can help prevent chronic diseases such as heart disease , diabetes , and cancer . It can also be affordable if you buy seasonal produce , canned or frozen fish , bulk grains and legumes , and generic brands .

DASH diet : 

This diet stands for Dietary Approaches to Stop Hypertension. It was designed to lower blood pressure and reduce the risk of heart disease and stroke. It is similar to the Mediterranean diet, but it also emphasizes low-fat dairy products and limits red meat and sweets. It is rich in potassium, calcium, magnesium, fiber, and protein. It can help lower blood pressure and cholesterol levels¹². It can also be affordable if you buy low-fat or fat-free dairy products, lean meats, poultry, fish, eggs, beans, nuts, seeds, fruits, vegetables, and whole grains.

Vegetarian or vegan diet : 

This diet excludes some or all animal products, such as meat, poultry, fish, eggs, dairy, and honey. It focuses on plant-based foods, such as fruits, vegetables, grains, legumes, nuts, seeds, soy products, and meat alternatives. It can provide many health benefits , such as lower risk of heart disease , diabetes , obesity , and some cancers . It can also be environmentally friendly and ethical . It can be affordable if you buy fresh or frozen produce , bulk grains and legumes , and generic brands . However , it may require careful planning and supplementation to avoid nutritional deficiencies , such as vitamin B12 , iron , zinc , calcium , and omega-3 fatty acids .

Conclusion

Food cravings are normal and not necessarily bad , but they can become problematic if they interfere with your health and wellness goals or lead to overeating and guilt . There are many factors that can cause food cravings , such as hormones , emotions , habits , and nutritional deficiencies . You can manage your food cravings by identifying the trigger , choosing healthier alternatives , practicing moderation , drinking water , and distracting yourself . You can also stop food cravings by eating enough calories , avoiding restrictive diets , not letting yourself get ravenously hungry , distancing yourself from the craving , and planning your meals .

Eating healthy does not have to be expensive or complicated . There are many diet plans that can suit your budget and preferences , while still providing adequate nutrition and variety . Some examples of diet plans that can suit low income families are the Mediterranean diet , the DASH diet , and the vegetarian or vegan diet . These diets emphasize fruits , vegetables , whole grains , legumes , nuts , seeds , olive oil , fish , poultry , eggs , dairy , and herbs and spices . They limit red meat , processed foods , added sugars , and salt . They are rich in fiber , antioxidants , healthy fats , and protein . They can help prevent chronic diseases such as heart disease , diabetes , and cancer .

Remember that eating healthy is not only good for your body but also for your mind . It can improve your mood , energy levels , sleep quality , mental health , and self-esteem . It can also make you more productive , creative , and resilient . So don't let food cravings or fast food stop you from achieving your health and wellness goals . You can eat well and feel well with some simple tips and strategies .

FAQ

Can I still eat fast food and lose weight? 

A: Yes, it is possible to lose weight while consuming fast food. As long as you make healthier choices and practice portion control, you can still enjoy fast food while losing weight.

How often can I eat fast food? 

A: It is recommended to limit fast food consumption to once a week or less. The focus should be on creating a balanced and nutritious diet overall.

Can I customize my fast food order? 

A: Yes, most fast food chains allow customers to customize their meals to their preferences. You can request no cheese or sauce and substitute it with vegetables.

How can I prep my meals on a tight budget?

A: Planning your meals ahead of time, buying in bulk, and utilizing sales and coupons can help you save money while also preparing nutritious meals.

Can I still use coupons and eat healthy? 

A: Yes, fast food chains often offer coupons for healthier options such as salads or grilled chicken sandwiches. It is important to use coupons wisely and avoid overindulging on unhealthy options.

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