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  • HPV Vaccine in India: An Essential Guide for Women

    HPV Vaccine in India: An Essential Guide for Women

    Your evidence-based guide to HPV vaccination and cervical cancer prevention

    Science Vs Social Media – Episode 03

    The HPV vaccine in India is one of the most effective ways to prevent cervical cancer.

    India accounts for 25% of global cervical cancer deaths. One in every five women globally who suffers from cervical cancer is from India. India ranks fourth globally in cervical cancer-related morbidity.

    HPV is a virus called Human Papillomavirus. And the vaccine is called the HPV Vaccine. Since this infection is mostly preventable, the HPV vaccine can be very helpful in the prevention of this disease. 

    Still, many questions and myths surround this conversation. Like, is it only for teenagers? Is it safe? What vaccines are available in India? Does it cause infertility?

    💡Quick Facts

    • HPV causes nearly all cases of cervical cancer.
    • The HPV vaccine prevents HPV infection- it does not treat an existing one.
    • Best age for vaccination: 9-14 years.
    • Continue cervical cancer screening.
    • Vaccination is most effective before exposure to HPV, but adults may still benefit.

    First things first – What is HPV? 

    As said earlier, it is a virus called Human Papillomavirus. It is a very common virus spread through close skin-to-skin contact. There are over 200 types of HPV, and about 40 of them can infect the genital area. 

    One thing that often surprises people is that not all HPV types are the same. Think of HPV as a large family with over 200 relatives. Some members of the family are relatively harmless, while a few are known troublemakers. To make things easier, doctors broadly classify HPV into two groups: 

    Low-risk HPV: These types are unlikely to cause cancer but can cause genital warts and rarely lead to cancer. HPV types 6 and 11 account for nearly 90% of genital wart cases. 

    High-risk HPV: These are the types that require more attention. If the infection persists for several years, they can cause changes in cells that may eventually lead to cancer.  

    HPV types 16 and 18 cause about 70% of cervical cancers worldwide. Other high-risk types can also lead to cancers of the vulva, anus, penis, and the back of the throat. 

    In most people, HPV is short-lived. The immune system quietly clears the infection without causing any symptoms, and many people never even realise they were infected. Problems arise only when certain high-risk HPV infections persist for years. 

    How Does HPV Spread?

    One of the biggest misconceptions about HPV is that it spreads only through sexual intercourse. 

    In reality, the virus is transmitted through sexual intercourse. In reality, the virus is transmitted through intimate skin-to-skin contact, which means penetration is not necessary for infection to occur. 

    One can acquire HPV through: 

    • Vaginal sex
    • Anal sex
    • Oral sex
    • Genital skin-to-skin contact 

    Because HPV infects the skin around the genitals, condoms lower the risk of spreading it but do not fully prevent it. Many people with HPV have no symptoms and can pass the virus to others without knowing.

    Why Does HPV Matter? 

    HPV causes almost all cases of cervical cancer, which is a major cause of cancer deaths in women around the world.

    Persistent HPV infection has also been connected to : 

    • Cervical cancer
    • Vaginal cancer 
    • Vulvar cancer
    • Anal cancer
    • Oropharyngeal (throat ) cancers
    • Genital warts

    How Does the HPV Vaccine in India Work? 

    Think of the HPV vaccine as giving your immune system a “practice run.” It teaches your body to recognise specific HPV types before you’re ever exposed to them, allowing it to respond quickly if you encounter the virus in the future. 

    The vaccine prevents HPV infection but does not treat an existing infection or cure HPV-related diseases. This is why getting vaccinated before being exposed to the virus works best.

    Research shows that HPV vaccination greatly lowers the rates of HPV infections, cervical precancers, genital warts, and cervical cancer in people who get the vaccine.

    HPV Vaccines in India : Available Option

    There are several approved HPV vaccines in India. They protect against different numbers of HPV types, but all of them work well to prevent HPV-related diseases.

    VaccineManufacturerHPV Types CoveredAvailable in India
    Cervavac®Serum Institute of India 6, 11, 16, and 18Yes
    Gardasil®MSD (Merck)6, 11, 16, and 18Yes
    Gardasil® 9MSD (Merck)6, 11, 16, 18, 31, 33, 45, 52, and 58Yes

    Note: The choice of vaccine depends on age, availability, and your healthcare provider’s recommendation.

    What is Cervavac?

    Cervavac is the first HPV vaccine developed in India. Developed by the Serum Institute of India, it was designed to make HPV vaccination more affordable and widely available while remaining safe and effective.

    Which Vaccine Should You Choose?

    All approved HPV vaccines protect well against the main cancer-causing types of HPV.

    Gardasil 9 protects against more HPV types because it covers five extra high-risk types. Still, it is better to get any approved HPV vaccine than to wait while choosing between brands. Your doctor can help you pick the right vaccine for you based on your age, what is available, and your health history.

    Who Should Get the HPV Vaccine in India?

    Children (9–14 years)

    This age is best for HPV vaccination because the immune system responds strongest before any exposure to HPV.

    Most children in this age group require two doses, given six to twelve months apart.

    Adolescents and Young Adults (15–26 years)

    If you did not get the vaccine earlier, it is still strongly recommended. Even if you have been exposed to HPV, you probably have not come into contact with every type the vaccine protects against.

    Most people aged 15 years and older require three doses.

    Adults (27–45 years)

    Adults aged 27 to 45 can still benefit from the vaccine, but the benefit is usually smaller since people are more likely to have already been exposed to HPV as they get older.

    The decision should be based on a discussion with your healthcare provider, considering your health history, future risk of exposure, and personal preferences.

    HPV Vaccine Schedule

    The recommended schedule depends on the age at which vaccination begins.

    • Ages 9–14 years: Two doses, six to twelve months apart.
    • Age 15 years and above: Three doses, usually given at 0, 1–2, and 6 months.
    • Immunocompromised individuals: Three-dose schedule regardless of age.

    It is important to complete the recommended series to achieve optimal protection.

    Science vs Social Media

    Health information spreads quickly on social media, but not everything you see is true. Personal stories can be helpful, but vaccination decisions based on strong scientific evidence, not viral posts or rumours.If you’ve ever wondered whether you really need to “balance your hormones” or whether seed cycling works, we’ve explored those claims in our Science vs Social Media series.

    Myth: “The HPV vaccine causes infertility.”

    Science says: There is no credible scientific evidence that HPV vaccines cause infertility. Large studies involving millions of people have found no association between HPV vaccination and reduced fertility. In fact, preventing HPV-related cervical disease may reduce the need for treatments that can affect future pregnancies.

    Myth: “I’m already married, so there’s no point getting vaccinated.”

    Science says: This is false. Even if you have been sexually active, you are unlikely to have been exposed to every HPV type covered by the vaccine. Vaccination may still protect against future infections with HPV strains you have not encountered. The decision should be made in consultation with your healthcare provider.

    Myth: “The HPV vaccine encourages teenagers to become sexually active.”

    Science says: Multiple studies have shown that receiving the HPV vaccine does not increase sexual activity or risky sexual behaviour. The vaccine is recommended at a younger age because it produces the strongest immune response before exposure to HPV.

    Myth: “Only girls need the HPV vaccine.”

    Science says: HPV affects both women and men. It can cause genital warts and several cancers, including anal, penile, and throat cancers. Vaccinating eligible boys and girls helps reduce the spread of HPV and protects the wider community.

    Myth: “The HPV vaccine isn’t safe.”

    Science says: HPV vaccines have been used worldwide for nearly two decades and have an excellent safety record. Hundreds of millions of doses have been administered globally, and continuous safety monitoring has consistently shown that serious side effects are extremely rare.

    Myth: “If I’m vaccinated, I don’t need a Pap smear.”

    Science says: False. While the vaccine protects against the HPV types responsible for most cervical cancers, it does not cover every cancer-causing strain. Regular cervical cancer screening remains essential, even after vaccination.

    Is the HPV Vaccine in India Safe?

    Yes. The HPV vaccine has one of the strongest safety records among modern vaccines.

    Before approval, it underwent extensive clinical trials involving thousands of participants. Since then, hundreds of millions of doses have been administered worldwide, and vaccine safety continues to be monitored by health authorities.

    Most side effects are mild and temporary, including:

    • Pain, redness, or swelling at the injection site
    • Mild fever
    • Headache
    • Fatigue
    • Muscle aches

    Some teenagers may faint for a short time after getting the vaccine. That is why doctors usually ask you to sit and wait for about 15 minutes after the shot.

    Serious side effects are very rare, and the benefits of preventing HPV-related cancers are much greater than the small risk of side effects.

    Does the HPV Vaccine Replace Cervical Cancer Screening?

    No.

    HPV vaccination and cervical cancer screening work together—they are not substitutes for one another.

    The vaccine lowers the risk of getting the most common cancer-causing HPV types, but it does not remove the risk completely. Regular screening can find abnormal cervical cells early, often before they turn into cancer.

    Depending on your age and local guidelines, your healthcare provider may recommend:

    • Pap smear (cervical cytology)
    • HPV DNA testing
    • Co-testing (Pap smear and HPV test)

    Even if you have finished the HPV vaccine series, keep getting regular cervical cancer screenings as your doctor recommends.

    HPV Vaccine During Pregnancy and Breastfeeding

    The HPV vaccine is not recommended during pregnancy. If a woman becomes pregnant after starting the vaccine series, the remaining doses should simply be postponed until after delivery. There is no evidence that the vaccine harms the developing baby.

    The vaccine is considered safe during breastfeeding, and eligible women can receive it without interrupting breastfeeding.

    Frequently Asked Questions

    • Can Married Women Still Benefit?

    Yes.

    A common myth is that you do not need the HPV vaccine after getting married or becoming sexually active.

    Although the vaccine works best before exposure to HPV, many adults have not encountered every HPV type covered by the vaccine. Vaccination may still provide protection against future infections with HPV strains you have not yet acquired.

    Being married does not eliminate the potential benefits of vaccination.

    • Can Women Over 30 Get the HPV Vaccine?

    Yes.

    Women in their 30s and even early 40s may still benefit from HPV vaccination depending on their individual circumstances.

    The decision depends on several factors, including previous HPV exposure, future risk of infection, and medical advice. Your healthcare provider can help determine whether vaccination is appropriate for you.

    • Can I get the HPV vaccine if I already have HPV?

    Yes. The vaccine does not treat an existing HPV infection, but it can still protect you against other HPV types included in the vaccine that you have not been exposed to.

    • Is there an upper age limit for HPV vaccination?

    Routine vaccination is recommended through age 26. Adults aged 27–45 years may still benefit, depending on individual circumstances, and should discuss vaccination with their healthcare provider.

    • Which HPV vaccine is better, Cervavac or Gardasil 9?

    Both are approved and effective vaccines.

    Cervavac protects against four important HPV types (6, 11, 16, and 18) and is India’s first indigenously developed HPV vaccine.

    Gardasil 9 provides broader protection by covering five additional high-risk HPV types linked to cervical cancer.

    The best vaccine is the one that is available, suits your age, and is recommended by your doctor. It is usually better not to delay vaccination while choosing between brands.

    • Does HPV vaccine protect against all cervical cancers?

    No. It protects against the HPV types responsible for the majority of cervical cancers but not every cancer-causing HPV strain. This is why regular cervical cancer screening remains important.

    • How long does protection last?

    Current evidence shows that HPV vaccines provide long-lasting protection for many years, with no indication that routine booster doses are currently needed.

    • Can I receive the vaccine after childbirth?

    Yes. If you could not finish or start the vaccine during pregnancy, you can get it after your baby is born. The vaccine is also safe while breastfeeding.

    💜 What Would I Tell My Sister?

    If my younger sister asked me whether she should get the HPV vaccine, I wouldn’t start by quoting research papers or statistics. I’d simply tell her this: if there’s a safe and effective way to reduce the risk of cervical cancer, it’s worth learning about. I’d encourage her to speak with her doctor, ask questions, and make an informed decision based on science, not social media or fear. Prevention isn’t about living in worry; it’s about giving yourself the best chance of a healthier future.

    Key Takeaways

    • HPV is one of the most common sexually transmitted infections in the world.
    • Persistent infection with high-risk HPV types is the primary cause of cervical cancer.
    • The HPV vaccine is one of the best ways to prevent cervical cancer and other diseases caused by HPV.
    • The vaccine works best when given between ages 9 and 14, before any exposure to HPV.
    • Adults, including married women and those over 30, can still benefit from the vaccine depending on their situation.
    • All approved HPV vaccines available in India are safe and effective.
    • Trust reliable medical evidence, not social media rumors, when making healthcare decisions.
    • Medical Disclaimer

    This article is for education only and is not a substitute for professional medical advice, diagnosis, or treatment. Vaccine recommendations can change based on your age, health history, and local guidelines. Always talk to a qualified healthcare professional before making decisions about HPV vaccination or cervical cancer screening.

    References

    1. Ministry of Health & Family Welfare, Government of India.
      HPV Vaccination Programme
      https://www.pib.gov.in/PressReleasePage.aspx?PRID=2234009
    2. Serum Institute of India.
      CERVAVAC® Product Information
      https://www.seruminstitute.com/product_ind_cervavac.php
    3. Indian Journal of Medical Research (IJMR).
      Human papillomavirus vaccine for cancer cervix prevention: Rationale & recommendations for implementation in India
      https://ijmr.org.in/human-papillomavirus-vaccine-for-cancer-cervix-prevention-rationale-recommendations-for-implementation-in-india/
    4. Indian Association of Preventive & Social Medicine (IAPSM).
      Position Paper on Human Papillomavirus (HPV) Vaccination
      https://pmc.ncbi.nlm.nih.gov/articles/PMC11927823/
    5. Foundation for Oncology and Gynecological Society of India (FOGSI).
      Preventing Cervical Cancer through HPV Vaccination in India
      https://www.fogsi.org/wp-content/uploads/2024/07/HPV-VACCINATION-1.pdf
    6. Cancer Foundation of India.
      Cervical Cancer Prevention & HPV Vaccination
      https://cancerindia.org.in/cervical-cancer/
    7. World Health Organization (WHO).
      Human Papillomavirus (HPV) and Cervical Cancer
      https://www.who.int/news-room/fact-sheets/detail/human-papillomavirus-(hpv)-and-cervical-cancer

    Research Papers

  • Seed Cycling: Separating the Science From Social Media Hype

    Seed Cycling: Separating the Science From Social Media Hype

    From Smoothie Topping to Hormone Trend

    There was a time when seeds were just something we sprinkled on salads. But lately, I have been noticing that seeds are becoming popular among women.

    As a doctor, I have come across countless questions about hormones. I did not expect a question like this.

    “Can I manage my menstrual cycle with the same ingredients I add to my morning smoothie?”

    The main question is: Is this another wellness trend headed for the internet graveyard, or is there real science behind it?

    So let me break it down.

    Seed cycling- When I first heard the term I though it had something to do with gardening.

    But it turned out to be a nutritional approach. It has become popular with women who want natural support for PMS, PCOS, and hormonal balance.

    The concept sounds simple enough. The science, however, is far more interesting.

    Although seed cycling feels like a recent social media trend, the idea didn’t originate on TikTok. The practice has been circulating in naturopathic and functional medicine communities for over a decade, while research on individual seeds and women’s hormone health dates back to the 1990s. What is new, however, is the growing scientific interest in testing whether seed cycling gives measurable benefits.

    But what does the science actually say?

    What Is Seed Cycling?

    Seed cycling means eating certain seeds at different times in your menstrual cycle.

    It may gently support your hormones.

    The idea is:

    • In the first half of your cycle, from your period to ovulation, eat seeds that may support healthy estrogen levels. Try flax and pumpkin seeds.
    • In the second half (after ovulation until your next period), eat seeds that may support progesterone. Sunflower and sesame seeds may help support overall balance.

    Let’s understand it like this:

    During the first half of the menstrual cycle, estrogen prepares the soil. It helps build up the uterine lining and creates the right environment for the egg.

    After ovulation (when the egg is released), progesterone takes over as the gardener. It nurtures and maintains that environment in case a fertilised egg needs a place to grow,

    If no pregnancy occurs, the body sheds the lining and starts preparing fresh soil for the next cycle.

    Why Are Women Turning to Seed Cycling?

    For many women, hormonal health can feel like solving a puzzle with missing pieces.

    PMS, irregular periods, acne, mood swings, bloating, painful cramps and PMOS(PCOS) related symptoms can significantly affect daily life.

    While conventional treatments are available and often effective, not every woman is looking for medication alone. Many are also searching for lifestyle and dietary approaches that may help them feel more in control of their health.

    At the same time, there is growing awareness of the connection between nutrition and hormonal well-being.

    Women are increasingly asking:

    1- Are there foods that support hormonal health?

    2- Can simple dietary changes complement medical treatment?

    3- Can the food that I consume influence my menstrual cycle?

    Seed cycling has emerged as one possible answer to these questions.

    Part of its appeal is in its simplicity.

    Unlike expensive supplements or wellness regimes, this involves foods that are already available in the kitchen and are also nutritious.

    The practice also aligns with a broader move toward integrative health. In this approach, nutrition, exercise, stress management, and medical care work together, not alone.

    Social media has further accelerated its popularity. Stories of women sharing better PMS symptoms, more regular cycles, and improved well-being have spread fast online. This has moved seed cycling from a niche wellness practice into the mainstream.

    However, popularity does not always equal scientific validity.

    While personal experiences can be valuable, they cannot replace clinical evidence. This raises an important question;

    Is seed cycling simply a wellness trend, or does the science support the claims?

    What Does the Research Show?

    Research on seed cycling is still emerging, but the findings so far are encouraging. A recent systematic review looked at studies on seed cycling for PMOS and PMS. It found possible benefits. These included improved menstrual regularity and reduced symptom severity. It also found favourable changes in some hormonal and metabolic markers.

    Researchers believe the nutrients and phytoestrogenic compounds in flax, pumpkin, sesame, and sunflower seeds may cause these effects.

    However, there is an important caveat. Most available studies are small, and many examine individual seeds rather than the complete seed-cycling protocol. While early evidence suggests seed cycling may help some women, more large, rigorous clinical trials are needed.

    Until then, it cannot be recommended as a proven treatment for PMS, PCOS, or hormonal imbalances. For now, it remains a promising nutritional strategy, supported by growing but not yet conclusive scientific evidence.

    Why These Seeds Might Help?

    While seed cycling is still being studied, the seeds in this plan are nutritional powerhouses. They contain compounds that may support hormonal and metabolic health.

    Flax Seeds

    Article content
    Freepik

    Commonly consumed early in the menstrual cycle, they are rich in lignans. Lignans are plant compounds that may affect how the body metabolises estrogen.

    They are also a good source of omega-3 fatty acids, which are known for their anti-inflammatory properties and overall health benefits.

    Pumpkin Seeds

    Article content
    Freepik

    This provides zinc and magnesium, two minerals that play important roles in reproductive health. Zinc is involved in hormone production, while magnesium contributes to muscle function, mood regulation, and energy metabolism.

    Sesame Seeds

    Article content
    Freepik

    During the second half of the cycle, sesame seeds are often recommended.

    They contain lignans and other bioactive compounds that may support hormonal balance.

    Sunflower Seeds

    Article content
    Freepik

    This seed provides vitamin E and selenium, both of which play roles in cellular and reproductive health.

    It is important to note that no single seed acts like a hormone. Rather, these foods provide nutrients that may support the body’s natural hormone processes.

    They can be part of an overall healthy diet.

    The Evidence Gap We Need to Acknowledge

    As appealing as seed cycling sounds, scientific honesty requires us to acknowledge the limitations of the current evidence

    Most studies investigating it are relatively small and focus on individual seeds, rather than the complete seed cycling protocol. This makes it hard to tell whether the benefits come from seed cycling, the seeds’ nutritional value, or other diet and lifestyle factors.

    The findings so far are encouraging, particularly for PMS symptoms, menstrual regularity, and certain aspects of PMOS.

    However, larger and better-designed clinical trials are needed before seed cycling can be recommended as a proven therapeutic intervention.

    For this reason, seed cycling should be a supportive nutrition strategy. It should not replace prescribed medication for PMS, PCOS, or serious menstrual disorders.

    A Clinician’s Perspective

    Seed cycling is generally safe, inexpensive, and nutritionally beneficial for most women. While it may support overall health and help with symptoms for some people, it is not a cure for PMS or PCOS. It should be used as a complementary strategy.

    How to Incorporate These Seeds Into Everyday Meals

    One reason seed cycling has gained popularity is that it is relatively easy to implement.

    • Try adding ground flax seeds to smoothies, oatmeal, yoghurt, or homemade rotis.
    • Pumpkin seeds can be sprinkled over salads, soups, vegetable dishes, or eaten as a snack.
    • During the second half of the cycle, add sesame seeds to chutneys, stir-fries, or roasted vegetables.
    • You can also use them in traditional foods like til laddoos.
    • Sunflower seeds work well in salads, yoghurt bowls, trail mixes, sandwiches, and smoothies.
    • Many women also make a simple seed mix for each phase of the cycle.
    • They add one to two tablespoons daily to foods they enjoy.

    The goal is consistency rather than perfection.

    Practical Tips for Women Who Want to Try Seed Cycling

    If you decide to experiment with seed cycling, keep a few practical considerations in mind.

    Whenever possible, use freshly ground flax and sesame seeds, as grinding may improve nutrient availability. Consistency matters more than exact timing.

    Try to follow the protocol for at least two to three menstrual cycles.

    Then evaluate any changes.

    It can also be helpful to track symptoms such as mood, cramps, bloating, cravings, energy levels, and cycle length. This makes it easier to determine whether the practice is having a meaningful impact.

    Most importantly, remember that nutrition is only one piece of the hormonal health puzzle. Adequate sleep, regular physical activity, stress management, and appropriate medical care remain equally important.

    Final Takeaway

    Seed cycling is an intriguing example of how nutrition may influence hormonal health. The science is promising, but we’re not yet at a point where we can call it a proven therapy. For now, it may be best seen as a low-risk nutrition practice. It can support full women’s healthcare, but it should not replace it.

    Sometimes, the key point is not that food can fix everything.

    Small, lasting diet changes can still support your overall well-being.

    REFERENCES:

    https://www.researchgate.net/profile/Rajani-Dube/publication/394991084_Efficacy_of_Seed_Cycling_as_an_Integrative_Therapy_for_Premenstrual_Syndrome_and_Polycystic_Ovary_Syndrome_in_Reproductive-Aged_Women_A_Systematic_Review/links/69d4fa64b6bee42358233f7b/Efficacy-of-Seed-Cycling-as-an-Integrative-Therapy-for-Premenstrual-Syndrome-and-Polycystic-Ovary-Syndrome-in-Reproductive-Aged-Women-A-Systematic-Review.pdf

    https://www.cureus.com/articles/399861#!

    https://montevallo.dspacedirect.org/items/eb7bc008-df4b-4d17-b3c2-38d368426871

    https://pmc.ncbi.nlm.nih.gov/articles/PMC10261760

    https://pubmed.ncbi.nlm.nih.gov/40511049

  • In a World That Worships Control, Feeling Deeply Is Rebellion

    “Love as we know it ” series

    Photo by Liza Summer on Pexels.com

    Emotions are the basic core, the very cell, of being human.
    They connect one person to another. 

    They show whether you are sensitive or not.
    Whether you cried after watching a movie, felt moved by someone’s pain, or smiled at a story that reminded you of yourself,  emotions define our humanness.

    Photo by Alexander Dummer on Pexels.com

    If you’re a reader, you reflect emotions through words; you can cry, laugh, feel sad, and even learn from what you read. It becomes a part of you. Sensitive people often can hold a range of emotions, to understand, express, and absorb them fully.

    Some find solace in music, crying, smiling, or simply sitting by the window, imagining themselves singing those songs with someone they love.
    These are all signs of a person who understands emotion, who can reflect it upon themselves and feel connected.

    We teach children about emotions, but I often wonder, do we really have to teach them?
    Then I realise, it’s not about helping them grow emotions, but helping them understand other people’s emotions and how to handle them.
    These are the foundations of human existence. It’s what makes us human.

    Yet we live in a world where everyone is connected with one click, and somehow, it has never been harder to understand or express what we feel.

    Living under the same roof, we still miss our partner’s emotions.
    We think watching Netflix together and “chilling” is enough to make a relationship work — but it goes far beyond that.
    Some relationships fall apart not because of a lack of love, but because there was no communication, no expression, and no effort to feel and understand each other.

    The Culture of Chill

    Photo by Mateusz Dach on Pexels.com

    We are surrounded by people who want to stay unbothered.
    We don’t want to show our feelings, because it makes us feel vulnerable — and we fear that.
    Once someone sees us in our most vulnerable state, we feel naked, exposed, as if there are no layers left to hide behind.

    We don’t want that. So, we shut ourselves down to avoid feeling exposed.
    Staying chill has become a trend.
    We reply late to messages just to look busy.

     We say “I’m fine” while breaking inside.
    We’ve built a world that worships control.
    We mistake detachment for strength, silence for boundaries, and numbness for maturity.
    Somewhere along the way, we learned to shrink our emotions to stay safe.

    What Is Emotional Minimalism?

    It’s the modern habit of feeling less, expressing less, or needing less, not because we don’t feel, but because we’ve learned that feeling deeply can hurt.

    Photo by Mahdi Bafande on Pexels.com

    It often looks like:

    • Avoiding vulnerability to appear strong.
    • “Matching energy” to avoid being seen as too invested.
    • Keeping emotions tidy and rational, always under control.

    At first, it seems healthy, like boundaries, clarity, and maturity.
    But in reality, it’s often a form of emotional self-protection.

    ⚖️ When Emotional Minimalism Is Good

    ✅ When it means emotional boundaries, knowing what’s yours to carry and what’s not.
    ✅ When it brings clarity, expressing feelings without drama or over-identification.
    ✅ When it protects you from emotional burnout,  learning not to pour endlessly into one-sided relationships.

    This is functional emotional minimalism: mindful, balanced, and grounded.

    💔 When Emotional Minimalism Turns Harmful

    🚫 When it becomes a defense mechanism instead of a choice.
    🚫 When you suppress emotions just to seem “unbothered.”
    🚫 When you start equating emotional detachment with strength.
    🚫 When relationships feel “safe” but emotionally flat — no depth, no risk, no real intimacy.

    The Cost of Playing Cool

    When we master composure, we often lose connection.
    People who seem calm and unbothered on the outside are usually carrying emotions they no longer feel safe expressing.
    They’ve learned to manage pain by numbing it — smiling through discomfort, keeping conversations surface-level, and convincing themselves that peace means avoiding vulnerability.

    But emotional restraint comes with a quiet ache.
    It protects us from chaos, yes, yet it also keeps us from intimacy.
    We end up living half-truths: stable but disconnected, understood by no one completely, silently starving for emotional honesty.

     Learning to Feel Again

    Healing doesn’t mean feeling less; it means feeling safe.
     It’s about allowing emotions to exist without letting them drown you.
    Vulnerability becomes an act of courage, the willingness to be seen, to risk closeness, to admit that we care.

    When we stop treating feelings as flaws, connection begins to feel less like danger and more like freedom.
    Because real strength isn’t built on walls,  it’s built on the softness we allow ourselves to share.

    Maybe the goal isn’t to stop feeling too much.
    Maybe it’s to stop apologising for it.

    Because the world doesn’t need colder hearts
    It needs people brave enough to love deeply, even when it hurts.

    Also available to read here : https://medium.com/women-write/in-a-world-that-worships-control-feeling-deeply-is-rebellion-c16f14fd49e8

  • Insomnia in pregnancy

    Insomnia in pregnancy

    Lullaby in the background and arms to hold us, were just enough to make us sleep as a child. Those were the simpler times with simpler things ,but as we grew up we found ourselves with tons of responsibilities and this simple thing , ” sleep” becomes a luxury.

    We need sleep for our body and mind to function.

    However there comes a point when prolonged untreated insomnia can hamper our physical and mental health, moreover it can be worse during pregnancy.

    For a healthy pregnancy ,one of the essential factors is a good sleep.

    Pregnancy brings lots of changes in lifestyle, one of them is insomnia. It can occur in any trimester.

    There are many factors which can lead to insomnia.

    Such as

    1- Restless leg syndrome.

    2-Dyspepsia,vomiting due to gastric reflux and slow mobility of digestive tract.

    3-Physical tiredness.

    4-Uncomfortable sleeping positions.

    5-Breathing difficulty due to congestion.

    6-Anxiety and panic attacks.

    7-Vivid dreams.

    8-Frequent urination in first and last trimester.

    Both times with different reasons, in first trimester the growing uterus presses the bladder. In last trimester the head of a baby descending in the uterus presses the bladder.

    Following can reduce insomnia

    1- Sleep hygiene

    AI generated image

    ✅Keep a proper wake – sleep cycle.

    ✅Go to bed only when you are sleepy.

    ✅Maintain a sleep diary mentioning the quality of sleep.

    ✅Keep water intake minimum before sleeping, to minimize bathroom trips.

    ❌Don’t lie on bed if not asleep for more than 15-30 minutes.

    ❌ Avoid naps ,caffeine and screen time before bedtime.

    2- Mindfulness.

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    Pregnancy comes with many uncertainties. Anxiety and restlessness are a given; hence, it is crucial to keep your mind at peace.

    Practice mindfulness.

    There are many articles and studies explaining mindfulness.

    Well, the main ideology behind that is to be present in the moment. Focus on what you are doing now, leaving behind all the worries. Be self-aware. Focus on your breathing. This is a type of meditation that can be done anytime, anywhere. It can be done while walking, doing dishes, brushing teeth, playing with your children, etc. In short, live in the moment.

    How to do it and when to do?

    Fix a time for it in your routine, be it anytime. Focus on the moment more rather than worrying about what to do next. Start with 5 minutes of mindfulness in your daily routine, then gradually increase the time. It can be done 4-5 times a week. For instance, while brushing your teeth, ignore the thousand tasks that have to be done, and focus on the brushing, the smell, taste and refreshing feeling of the paste.

    3- Yoga

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    There are multiple asanas to do during pregnancy. They are called prenatal yoga.

    Various studies suggest yoga to be effective in insomnia during second and third trimester.

    Yoga helps in focusing on mind and body. It increases stamina, flexibility, and sleep quality. Prenatal yoga poses that helps are :- Cat/cow pose, seated pigeon pose, pigeon pose, standing forward pose, child’s pose, etc. Always consult your OB/GYN before starting any yoga for safety purpose.

    4 -Aerobic exercise

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    A little movement never hurt. Even during pregnancy, one should be active, as long as they are comfortable. Some studies suggest that recommended aerobic exercises are helpful in insomnia.

    5- Treat the cause

    All the reasons or medical conditions that cause insomnia can be treated to decrease insomnia. Maintain a good diet full of iron, folic acid, calcium, and multivitamins, especially Vitamin B12. Treatment of conditions like Restless Leg Syndrome can help in better sleep. Seek psychiatric help and follow Cognitive behavioral therapy (CBT) for anxiety, panic, depression and insomnia. The aim is to have good quality and quantity of sleep. Not getting enough sleep can lead to many other problems like diabetes mellitus, preterm birth, postpartum depression, etc. Thus, good quality of sleep can prevent many harmful conditions. Sleep well,eat well. Mental health matters.

    Consult with your OB/GYN before starting any therapy.