HOW TO PREVENT HORMONAL IMBALANCE NATURALLY

Hello family and once again I welcome here and in this segment I hope we learn a few things on how to naturally prevent hormonal imbalances. Karibuni.

Hormones are body's chemical messengers that travel through our blood passing information to tissues and organs telling them what to do. Hormones play myriad different roles in our bodies right from appetite management, reproductive Health, growth and Metabolism and the list goes on. Basically hormones are critical to our health and to our lives. Hormonal imbalance occurs when there is too little or an excessive amount of some hormone. We all experience hormonal imbalance in our lives through phases of puberty, pregnancy or menopause but these are temporary imbalances that subside with time. There are some hormonal imbalances which might last a little longer and might lead to conditions like diabetes, pcod, PCOS, obesity, thyroid problems, infertility, hormonal acne etc. these kind of hormonal imbalances might require medical help. Hormonal imbalances may not always be treated; there are some kinds of hormonal imbalances arising due to conditions like autoimmune disorders, adenoma or tumors which cannot be prevented. However, a lot of hormonal imbalances and conditions arising due to them can be prevented. Conditions like pcod, PCOS, thyroid obesity and infertility are far more common now than there were three decades back.

There are a few foods that have been studied for having a positive impact on the hormones in our body and can help prevent hormonal imbalance. Root vegetables like sweet potato, carrots, beets, radishes, or yams have been backed up by science to contain a compound that helps in regulating the hormones in our bodies especially in cases of thyroid pcod, PCOS or menopause. There are cruciferous vegetables like cabbage, cauliflower, mustard greens, broccoli  and turnips that contain a compound called indole three carbinol that plays a role in preventing hormone dependent cancers like breast cancer or ovarian cancer so it's recommended to include more cruciferous vegetables in your diet. Foreign extracts that help our body cope with stress which could be physical biological or mental stress also known as adaptogens help in boosting our immune and hormonal Health. Some well-known adaptogens are found in herbs like ashwagandha, Tulsi, turmeric, ginseng and certain kind of mushrooms.  However, it is not recommended to consume these adaptogens in concentrated forms like supplements since a lot more study is required to understand the benefits and side effects of consuming them in concentrated forms. Include these adaptogens in a moderate and time-tested fashion in the diet like the inclusion of Tulsi in the form of Tulsi Tea or turmeric in the form of turmeric milk our gut contains trillions of microbes that produce substances and metabolites that impact our hormonal Health positively as well as negatively. Taking care of our gut health is Paramount and maintaining a good hormonal balance in the body and we can take care of our gut health by doing these three basic things:  inclusion of more diversity in our diet intake of Probiotic foods and intake of Prebiotic Foods. Fats are the basic building blocks of hormones in our bodies and they also play other functions in the body like temperature regulation, reproductive Health, cognitive function and so much more.  A diet consisting of the right quality and quantity of fat can go a long way in maintaining good hormonal balance.  Nuts, seeds, fish, cold pressed or filtered oils are great way of including good fats in the diet. any kind of diet that works on the principle of leaving out a macronutrient like carbs or fats inevitably disturbs the body's hormonal balance, you might think that you're losing weight but in the process you also lose the health of your hair, the health of your skin and they might also disturb your menstrual cycles. Studies have shown that people with thyroid or pcod PCOS can revert back their hormonal Health by going on a regime of regular physical activity and exercise, however, balance is the key with exercise as well high intensity activities or exercises should be followed by periods of active rest or recovery to avoid any added stress in our bodies especially in case of people who might be experiencing other health conditions. Foreign levels of stress for a long period of time results in high cortisol in the body which influences other hormones like insulin thyroid or sex hormones. High cortisol could potentially lead to hormonal imbalance in the long run so it is important to avoid stress by engaging in Hobbies, yoga or meditation. Sleep hugely impacts the balance of hormones in our bodies. Hormones leptin and ghrelin that play a role in regulating our appetite are hugely influenced by our sleep patterns. Lack of sleep or inadequate sleep has been associated with patterns of overeating and weight gain. Lack of sleep can also lead to elevated levels of cortisol in the body which once again leads to other health problems like fat gain, insulin resistance diabetes, etc. with the correct kind of diet and lifestyle, hormonal imbalances can definitely be reverted that was just a brief look at how to prevent hormonal imbalance naturally and I hope you find it helpful. Take care until next time.  Bye.

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The Drought Explainer

 We are in a sad and dire situation as a country as a result of failed rains that has caused drought and famine that has sadly extended to even counties that has been food secure in the past. In our segment today, we will look at how exactly the situation looks like. Let’s engage.

The situation is getting dire. Now a few weeks ago the government had 23 counties on high alert as far as drought is concerned but the number has since gone up to 29 counties in distress with 10 out of those 29 being classified as Red Zones. The Kenya Red Cross has been part of the relief efforts and they have classified the country into these two categories, those on alert and those where there is alarm. The counties at alert stage include Embu, Garissa, Kitui, Makueni, Meru, Narok, Nyeri, Taita Taveta, Kwale and Kilifi. Counties that are at alarm stage are Isiolo, Mandera,,Samburu, Kajiado Tharaka Nithi, Turkana, Wajir, Laikipia,Tana River and Marsabit. These classifications are based on some indicators including how much time and distance it takes to access food and water for the residents there.

On average, residents travel three kilometers to access water but by the time a county or region is classified as being at alarm stage the Red Cross then says the residents there are traveling up to 48 kilometers to access water. Residents who are living in counties at alarm stage also have minimal access to food and are not able to get food locally or from their own capacity and so need some level of support. In the alarm phase, they need more support than those in the alert stage. If interventions at this stage are not helpful, then they are likely to move to what Red Cross terms emergency status at which point the residents in those counties will need more food support and will be bordering on famine. It’s also notable that even counties that have not typically been in drought distress such as Nyeri, Embu and Tharaka Nithi are now in the list. whilst the situation might not be countywide these classifications are also consistent with the weatherman's report that the areas mentioned will receive far below average rainfall this season coupled with some warmer than average temperatures.

There are 4.35 million Kenyans who are food insecure now these are people who require continuous support in terms of food. they do not have enough food as part of the effects of the drought and they may have lost their sources of food, for instance, it could be pastrorists who do not have milk and meat from their animals because the animals died as a result of the drought or who can't even sell their animals to buy food and for the farmers it means their production is very low that they cannot sustain themselves at household level. The Kenya Red Cross is also reporting that slightly over 1 million pregnant women and children are acutely malnourished and this means they're not able to get their nutritional needs from the foods they get and therefore require some nutritional support through some special foods which are meant to try and fill the gap of what they lack really quickly!

Sadly, it's not just humans who are bearing the brunt of the drought season, the ministry of livestock while launching a dairy nutrition manual in Mombasa County reported that 2.5 million livestock have died over the last four seasons due to the ongoing drought.

The short rains expected in the months of October, November and December season failed or have not be sufficient and that is according to the Kenya Meteorological department. in general the weatherman has warned that we are looking at a fifth consecutive failed rain season and that will no doubt be devastating for millions of Kenyans already feeling the effects of drought and obviously requires some immediate support and solutions from the government. Even though we have seen the government, cooperates and even private sectors trying to mobilize for food support, the situation is far from being controlled and sadly we have lost lives, both human and livestock and with continued failed rains, it is far from certain that people will be able to survive. Needless to say, we are looking at a worse situation in the coming months and we can only hope that the expected rains will be enough for the growth of food and even pasture for the livestock. 

In Turkana region for instance, drought isn't the only natural disaster they face, expanding Lakes are causing floods which are destroying homes and taking Lives and so there so much that the Kenyan government need to do in controlling drought and flooding. We can only hope, that we will have adequate rains this season  but in the meantime, let’s all share what we can in terms of food to our neighbors who could be going for days without a meal. Thank you.

https://youtu.be/6KfVfUW1K3k

A Look at Cholera

Welcome back and today we look at cholera. We know since the outbreak we have sadly lost lives and other patients still in need of proper care and treatment. Cholera is a waterborne disease and it is important to ensure that our drinking water and domestic uses is clean and treated from contaminations. Karibuni sana as we look deeper into what cholera is.

Cholera is a disease that causes dehydration, diarrhea and can lead to death and it is sweeping through countries worldwide. After years of a decline in numbers, the world has seen an upsurge in this waterborne disease over the past years. According to the World Health Organization (WHO), cholera is a highly contagious disease that affects both children and adults. Symptoms can appear anywhere between 12 hours and 5 days after the consumption of contaminated food or water. Experts say cholera can be prevented by ensuring access to clean water, basic sanitation and hygiene. However, over 1.7 billion people still do not have access to basic sanitation services such as private toilets. Health authorities are racing to contain the outbreak of Cholera that is spreading in countries worldwide. The unprecedented rise in cases has forced a shift in vaccine strategy. Kenya has become one of the latest countries to report an outbreak of Cholera. Health officials in the country have recorded at least 61 cases of the disease in six regions including in the capital Nairobi. The World Health Organization (WHO) says since January this year, at least 29 countries have reported outbreaks including 13 countries that did not have outbreaks last year and in the previous five years, fewer than 20 countries on average.  Experts say cholera cases have surged worldwide this year, especially in places of poverty and conflict. With climate change and the warming of certain water places and Deltas in the world, bacteria can multiply much faster and this is why also we have a much bigger outbreak in places in the world and this is why it's so important first to look at cholera as a global issue. It’s very important to understand that if we can prevent outbreaks in places where the cha is in the environment, we will have a much better control on the risk.

Cholera is an acute diarrhea infection that can cause fatal dehydration. It is spread by the ingestion of food or water infected with vibrio cholera bacteria. Health officials in Cameroon say several hundred cholera cases have been detected on the country's Northern border with Nigeria with at least 17 people dead. An outbreak in Malawi that has spread in 22 districts has killed over 100 people. Eight agencies are sounding the alarm on a growing outbreak in Haiti with more than 600 suspected or confirmed cases in the area surrounding the capital Port-au-Prince. The disease has infected and killed people in countries like Syria and Lebanon. With the outbreaks of Cholera worldwide WHO has reported a shortage of Cholera vaccine doses forcing a temporary shift to a one-dose strategy since 2013. WHO, UNICEF medicine some Frontier and the International Federation of the Red Cross and Red Crescent societies have jointly managed the global stockpile of Cholera vaccines to help control the epidemic. However, the current wave of outbreaks is putting unprecedented pressure on the stockpile. As a result, the four agencies have decided to suspend the two-dose strategy in favor of a Wonder strategy so that more people can receive some protection from limited stocks. The Wonder strategy has proven effective in previous outbreaks although evidence on how long protection lasts is limited, WHO says a few million doses of vaccines are available for use before the end of this year partly due to a shortage of manufacturers. Foreign Abdullahi resident doctor with the National Hospital in Abuja Nigeria tells us more about cholera, and that it can manifest within 12 hours of contact so from 12 hours to five days averagely one to two days.

Another thing that makes it so contagious is it has some genetic materials that will allow it to attach into the intestine cells and therefore it can replicate in millions. it can replicate and one can be excreting it out when you excrete and other people can pick it through contact with you or contact with your excrete.  Usually it's settled down in water and food. Cholera results from the flooding which gets water contaminated. When it occurs, early identification maybe from how it manifests, like loose diarrhea then to the laboratory diagnosis to confirm whether it is a cholera or not. If a cholera case is confirmed, treatment with IV fluids mostly referred to as darker solution should be given to the patient but in absence of that the most common one that is always available is ORS (oral rehydration solution). It is very important if you have this IV fluid with antibiotic and ORS so it can be controlled.

For prevention, it is important to have a safe supply of water for the community and also have personal hygiene. Another way of preventing cholera is through vaccines. There is about three vaccines that are available for cholera so one supposed to take at least two doses for it to be effective. You should you’re your drinking water even if you are getting it directly from the river or you can add some chlorine in it to kill the cholera in the water. People should also be sensitized about waste management and the importance of using latrines. The most important thing in preventing cholera is proper hygiene and cleanliness. Drinking should be boiled or treated using chlorine. Remember that cleanliness and staying healthy starts with you. Thank you for your continued support and let us keep engaging. Bye bye.

https://youtu.be/yTfpecJKdxU

What Is Endometriosis?

Now, I know that most of us have heard this word endometriosis but, exactly what is endometriosis? The name itself points to a monster-like disease but let’s see in this segment if we can understand what exactly it is and how to cope with the disease. Karibuni.

Cramping, bloating and back pain are expected when your body is literally expelling the inside of an organ, but at what point is a certain level of pain not normal? The whole idea that periods are supposed to hurt often means that people may not get the help they need to manage certain conditions like endometriosis. Endometriosis is when you have cells that are similar to the lining of the uterus, but they are external, or are found outside of the uterus. each cycle, endometrial cells inside the uterus are reacting to changing hormone levels by breaking down and then being released through the vagina as a period but with endometriosis, the endometrial-like tissue growing outside of the uterus is doing the same thing, except these cells have no way to get out of the body. Symptoms of endometriosis will vary, especially based on where the endometrial-like tissue is growing in the body, and often these symptoms aren’t taken that seriously. They’re brushed off as just a ‘bad period’.Endometriosis is this invisible disease and many patients describe the disease like barbed wire being wrapped around their abdomen. Mostly the patient looks okay and healthy, but they feel miserable.

The clumps of tissue that grow outside the uterus are called implants, and they can literally pull on and distort internal organs and muscles. Those degrading cells can cause inflammation that spreads to the surrounding area. In severe cases, implants may eventually scar and basically act like glue, causing organs to stick together when they shouldn’t. All of this contributes to the increased risk of issues like ectopic pregnancy and infertility in those with endometriosis because when it’s found around the reproductive organs, rogue endometrial-like tissue can prevent normal ovulation. Lack of awareness around this disease means that many patients who struggle with it may not get diagnosed for a long time. On average, it takes about 7 to 10 years. There’s only one way to definitively diagnose endometriosis and it’s surgery through a tiny incision to take a biopsy to make sure that there really is endometrial-tissue growing outside the uterus.

A recent study found out that Black and Hispanic women are typically diagnosed with endometriosis at later ages than their white counterparts, and this reflects the larger societal biases and inequalities related to race and ethnicity. There are ways to manage this condition for instance hormonal medications like the birth control pill can often ease the symptoms. Medication can also help, but it just masks the pain. It’s important to remember that none of these options actually make the endometrial-like tissue go away. Surgery is another treatment for endometriosis.There are two kinds of surgeries, ablation and excision. Ablation is where the tissue is basically burned away, and excision is when the implants are cut out. Excision is the preferred treatment for most cases of endometriosis, especially where that endometriosis has deeply infiltrated other areas of the body. More research could help us better understand the appropriate treatment for different stages and types of endometriosis. Surgery isn’t a perfect cure either—because while that endometrial-like tissue won’t grow back in an area where it’s been cut out, the tissue could develop in new areas of the body and pain could persist after treatment.

It’s so important to speak with a specialist and make sure your care plan for endometriosis works for your specific situation. The more people talk about endometriosis, the more they advocate for more research and better solutions, hopefully. Do not ignore period pains, check with your doctor if you notice your period cycle has changed abnormally and let your doctor advice you. There may be no cure for this monster but with proper diagnosis it can be managed. If you ever wondered if your period pain was normal or ignored your cycle change, please know that it is important to get an opinion from a doctor to rule out any possible diagnosis of endometriosis. I hope that this has taught you something you didn’t know about and you can always leave a comment and I will appreciate.

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Foods to Protect Your Vision | Eye Doctor Explains

Today we look at a very good topic of caring for our eyesight and the foods to eat that will protect our vision. Welcome family and let’s continue engaging.

What foods can you eat to keep your eyes healthy? None of these foods are going to miraculously make you not need glasses or even prevent you from needing glasses but they can maintain a baseline level of eye health and even prevent some eye disorders like cataracts and macular degeneration. a diet that's low in fat, high in fruits and vegetables and grains is always going to be the best option for you for your whole body as well as your eyes .they're heart healthy, brain healthy and eye healthy basically because all of those will keep your arteries nice and open and help deliver oxygen either to your heart, your brain or your eyes. Your eyes actually have tiny arteries called arterioles and they feed the blood supply and oxygen circulation to your retinas and your eyes so it is really important to make sure you're starting with just a baseline level of good nutrition. Here are some of the healthy foods that can protect our eyes

.Green-leafy vegetables. These might be more important than those orange carrots we've all been hearing about. Green leafy vegetables like spinach and kale are high in lutein and zeaxanthin. These are nutrients which lower your risk of age-related macular degeneration, a condition which happens in your retina in the center-most aspect of your retina called immaculate that's responsible for your detailed central vision. If you get macular degeneration oftentimes you'll see a big blind spot in the middle of your vision suffice. it's really important to protect that area and these nutrient-rich types of vegetables like broccoli, peas, romaine, lettuce and even eggs are high in lutein and zeaxanthin.There’s dry macular degeneration and wet macular degeneration. The wet form is when the blood vessels underneath the macula start to bleed and start to leak. There are injections that you can get basically once a month inside your eyes.

Citrus. This is high in vitamin c. oranges, lemons and grapefruits are fantastic for your eyes. Vitamin c is a great antioxidant and it helps prevent damage that might be occurring to your eyes from free radicals. Citrus help repair and grow new tissue and vitamin c might actually be helpful at preventing cataracts and macular degeneration.

Carrots. Carrots have vitamin A which is what's really important from carrots. They have beta-carotene and that's a precursor to vitamin a and your retina metabolizes a lot of this in its retinal cells. It’s also really good for the cornea and the mucous membranes of the eyes. the pink part of your eyes are called the conjunctiva so the beta carotene gets converted into pro vitamin a which then gets converted into retinol which  is really important for maintaining the structural integrity of the retina. It also helps form the photosensitive pigments of the retina that initiate your night vision.

Sweet potatoes. A sweet potato the recommended daily amount of vitamin e which is another antioxidant that keeps your eyes healthy and maintains the structural integrity. Other foods that are high in vitamin e include almonds, avocados and sunflower seeds.

Zinc. Zinc is a really great mineral for your eyes and also important at maintaining the integrity of the macula and making sure that you don't progress or worsen your macular degeneration. A lot of cereals like black eyed peas are fortified with zinc.

Cold water fish. Obviously if you are vegan or vegetarian this is not going to apply to you. Omega-3 vitamins and the source of nutrition from cold water fish is really essential in your health in general and specifically your eyes. They are also great for regulating the tear film for combating dry eye syndrome and it might also help reduce the risk of eye disease later in life. Salmon, tuna and sardines also fall into this category. Generally, eating fruits and vegetables and lean meats not just the orange carrots is very beneficial for the different parts of your eyes can keep your eyes healthy. Let’s all keep our eyes/vision healthy by incorporating these foods and fruits in our daily diet. I hope this was helpful and like I say, you can give your feedback so I can know that my topics are helpful. Until next time, stay blessed.

https://youtu.be/zShTaM9JMLc

12 Habits That Damage Your Brain

Hello family and I know we are all looking forward to yet another enticing and educating article. Feel appreciated as you keep active in the comment section. Today we will look at the things we do that damage our brain and hopefully, we avoid the habits henceforth. Let’s see this.When it comes to our health, we don't always think about taking care of our brains the way we take care of our bodies. We tend to focus on other parts of the body and overlook the brain which is responsible for all bodily functions. Take a look at some of these daily habits that are doing serious damage to your brain.

Consuming too much sugar. Include brain damage to the things we already associate with a high sugar intake like type 2 diabetes, dental cavities and obesity. Taking sugar in excessive amounts for a long period of time messes with the body’s ability to absorb proteins and nutrients. This might consequently lead to malnutrition which deters brain development. This happens because the body lacks enough nutrients in the bloodstream and therefore is unable to deliver sufficient nutrients to the brain, which then deters its growth and development. Eating too many sweets can damage your memory and ability to think, so sticking to alternatives like anti-oxidant-rich sweets like dark chocolate and raspberries would be a much better choice for both your brain and your waistline.

Not getting enough sleep. Insufficient sleep is a huge problem for many busy professionals. Depriving oneself of sleep can result in several issues such as extreme daytime drowsiness, depression and impaired memory. Recent studies reveal that not getting enough sleep can actually decrease the size of your brain. The hippocampus is the part of the brain that suffers when you don’t get enough sleep. Even a single night of inadequate sleep can interfere with the brain’s ability to recall new information. A number of studies have shown that the brain cleanses itself of toxics only during the sleep cycle. Lack of sleep can also cause the death of brain cells which slows down your thinking, impairs your memory, concentration, judgment and decision making and hinders learning.

Playing loud music with earphones or headphones. If you constantly listen to music at a very high volume with your earphones or headphones you should stop doing it because it can damage your hearing. But it’s not just your ears that are affected. Hearing loss in older people is connected to brain problems such as loss of brain tissue and Alzheimer’s. When your brain has to make an extra effort to understand what someone’s saying it can’t store what you’ve heard into memory, so protect your hearing by adjusting the volume of your earphones. You should also aim to take regular breaks throughout the day to give your ears enough time to relax.

Skipping breakfast. Many people choose to skip breakfast probably because they’re on a diet or to save time. What many people don’t know is that missing breakfast could damage your brain. The body needs enough nutrients after a good night’s sleep and so skipping breakfast denies the brain of these essential nutrients. Skipping breakfast lowers blood glucose levels which adversely affects the brain’s functioning.  

Eating too much food. Overindulging in food makes us gain weight, feel bloated and increases our chances of having life threatening diseases. But one fact that you might not be aware of is that it can also do serious damage to your brain. It hardens the brain arteries hence harming our mental capabilities. Studies have shown that a prolonged high-calorie diet can in fact increase a person’s risk of developing memory loss or mild cognitive impairment (MCI) later in life. A study published in the journal Neurology in 2012 examined 6,000 people who were 50 years old on average. The same participants were examined a decade later, and the ones who were overweight had a 22% higher deterioration of their cognitive functions as compared to their slimmer counterparts.

Sleeping with your head under the cover. Oxygen is very essential for normal brain functioning. The less air you inhale, the poorer your brain functions.  A situation you create where you breathe in less than 20.95% of oxygen is when you sleep with a blanket or comforter over your head. Covering your head while sleeping will result in an elevated intake of carbon dioxide which means you’re increasing the risk of damaging your brain cells.

Multitasking. You’ve probably heard that multitasking has a negative effect on your productivity. It turns out that doing this also scrambles your brain and makes you less effective. A neurologist at MIT and one the world’s experts when it comes to divided attention, Earl Miller said that our brains are not wired to multitask well. When people think they’re multitasking they’re actually switching from one activity to the other real quick. And every time they do there’s a cognitive cost. The habit of multitasking also increases the stress hormone cortisol as well as the fight or flight hormone adrenaline which can over stimulate your brain and can cause mental fog or scrambled thinking. Researchers at Stanford University have discovered that people who are bombarded with multiple streams of digital information regularly have more pronounced problems recalling information and paying attention when compared to people who complete one activity at a time.

Inadequate water intake. The body is made up of approximately 70% of water, so it’s vital to every bodily function including brain function. When your brain is functioning on a full reserve of water, you will be able to think faster, be more focused, and experience greater clarity and creativity. Water is also essential for delivering nutrients to the brain and for eliminating toxins. When the brain is fully hydrated, the exchange of nutrients and toxins will be more efficient—thus ensuring better concentration and mental alertness. 

The effect dehydration has on the brain is  almost immediate with researchers saying  that even two hours of intense exercise without  water can cause a cognitive decline. Studies also show that dehydration had the most impact on functions like complex problem-solving, coordination and attention. The brain needs sufficient water to think faster and focus better. So it’s very important that you stay hydrated all the time. Drinking water benefits both your body and brain enabling them to function better.

Smoking. This is most likely the most harmful habit that indulging in it has on your brain. Smoking not only causes lung diseases or even heart disease, but it also has a lot of negative effects on your brain. Smoking damages cell membranes and neural viability in certain areas of the brain that manage balance, coordination and both fine and gross motor skills.  Not only that, but it also thins the cortex where processes such as language, memory and perception occur. It can also lead to problems like dementia, Alzheimer’s and maybe even death. Smoking excessively causes neuroinflammation indirectly, which can cause an autoimmune disorder known as Multiple Sclerosis or MS.

Consuming alcohol. Alcohol begins affecting a person’s brain the moment it enters the bloodstream. For someone who is healthy, the liver quickly filters the alcohol, helping the body get rid of it. However, when someone drinks excessively, the liver cannot filter the alcohol fast enough, and this triggers immediate changes in the brain; often known as getting drunk. Alcohol causes chemical imbalances when consumed for longer periods of time and in larger quantities.  Brain volume also decreases due to chronic alcohol intake.  There are some subtle differences in how brain damage occurs in men and women, but regardless of gender, loss of brain matter increases with age and amount of alcohol consumed.  More than two units a day for men and one unit a day for ladies is considered excess alcohol.

Working when sick.We often fall sick when we’re overworked.  If you continue working during an illness, it’s bound to take a toll on the brain’s efficiency and this only adds to the stress. A certain study showed that participants who had developed a cold reported less alertness, more negative moods and sluggish thinking. A second round of tests also revealed that they reacted slowly and were slower at learning new information and completing tasks, dealing with verbal reasoning and semantic processing. When we’re sick the body and the brain are already working overtime to cope with the infection.  Working while sick only adds to the burden so take a break, relax and get better.

Not exercising Exercise affects the brain immensely.  It increases your heart rate, which pumps more oxygen to the brain. It also helps in the bodily release of a number of hormones, all of which participate in aiding and providing a conducive environment for the growth of brain cells. Exercising is also known to decrease stress levels in the body and also increases mobility and makes you more flexible. If you don’t exercise enough, your mobility and motor skills begin to decline in one way or another. Studies also show that exercise helps to keep us younger by releasing endorphins which are happy hormones. All in all, exercise strengthens your heart and your lungs, not just the brain.  

If you’re concerned with the well-being of your brain and the quality of your thinking either now or in the future you need to learn to take care of your brain. A few changes to the way you’re living your life could go a long way in boosting your memory, learning, mental resilience and the health of your brain overall. I hope we now know the things we should do and things we should stop doing in order to keep or brain healthy. If you loved this, kindly show it by commenting on what you have learnt. Until next time, its bye bye.

 https://youtu.be/4-ugQOY60v0

How lack of sleep affects health and tips for a good night's rest

 Welcome back family. Now, we love to make money and so many times we fail to balance work and sleep and mostly end up deprived of sleep, but what does the studies show about lack of enough sleep in relation to our health? Are we at a risk by not getting adequate sleep? Let us look at it below and kama kawaida, we meet in the comment section.

Nearly 2/3 of people do not get a full eight hours of sleep. Greatest challenge that the world faces in the health arena, every disease that is killing people including  cancer, Alzheimer, diabetes, cardiovascular diseases, stroke and  even suicide, all have significant and causal links to insufficient sleep and if you look at the epidemiological data it's quite clear to short sleep equals a shorter life. Lack of sleep creates a toxic protein build up,a protein that's called beta amyloid a toxic sticky protein  related to Alzheimer. Lack of enough sleep also demolishes your immune system and it also activates stress chemistry that leads to cardiovascular disease, also increases cancer related molecules. You also eat more when you're not getting sufficient sleep and those results in increase in weight more quickly.  Also even if you're exercising, sleep is not the third pillar of good health, it's actually the foundation on which those two other things sit. Diet and exercise are great. Research-based, one-third of adults take naps but naps are a double-edged sword and you have to be quite careful. Ask yourself why you are napping. You can’t accumulate sleep debt and then pay it off either by napping or over-sleeping during the weekend, it's an all-or-nothing event.  Naps also can be dangerous in the sense that by staying awake during the day we build up sleep and that's good and healthy because it means that we will stay asleep well at night.  Taking a nap during the afternoon means you release some of that sleepiness so then it makes it much more difficult to fall asleep at night. If you make your naps regular they can have productivity benefits and you don't nap after 3 p.m. If you are struggling with sleep in the evening or if you can't nap regularly, the advice is don't nap at all. Regular afternoon naps improved work productivity by about 34 percent, overall alertness by about 50% so if they're regular that's good. Sleeping pills do not produce naturalistic sleep. There is class of drugs that we call the sedative hypnotics and sedation is not sleep so you're simply removing consciousness. You’re not producing that realistic sleep.The second aspect sleeping pills is that they've been related to a higher risk of mortality of death and a higher risk of cancer.

So what do you do to make sure you get as much sleep as you should? There are probably five key tips.

Firstly, keep it regular. go to bed at the same time and wake up at the same time no matter what.

The second is darkness we're actually a dark deprived Society so at night try to dim your lights. Limit screen time because that will allow sort of melatonin hormone to build up and get you to sleep.

Keep it cool degrees. Your body needs to drop its temperature to get to sleep and you can help it to do that.

Walk it out. Don’t stay in bed if you’ve been awake because then at that point your brain learns the association between your bedroom being awake and being sleepy elsewhere for instance on the couch watching television. get out go to a different room with dark or dim light, read a book, only return to your bed  when you're sleepy and then you'll relearn the association between your bed equaling sleep.

 Finally, no caffeine after 2:00 p.m. and no nightcap. Alcohol is probably one of the most misunderstood chemicals and  it's also a sedative  so you're just knocking yourself out and that is not naturalistic sleep and it also fragments your sleep; you wake up many more times throughout the night and it also blocks your dream

Nb: don't go to bed too full and don’t go to bed too hungry. Sleep cures a lot of things and so makes sure you get enough sleep to always stay healthy. This marks the end of our segment today and hopefully we start loving ourselves too much and get at least 8 hours of sleep daily. Goodbye.

 

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THE UNDERRATED SWEET POTATO - INCREDIBLE Sweet Potato Health Benefits and Its Contraindications

Sweet potatoes! Are there people who don’t like sweet potatoes? Well, growing up I hated them so much, probably because I didn’t know the benefits. So let’s together look at sweet potatoes and how they help our bodies. Karibuni. There are more than 4 different recognized potato species all over the world each one of with their particular health benefits we barely know anything about it would take an entire lifetime to study each and every one of them. There is however one species we should all be using. a sweet potato that has uncommon health benefits desirable for any human being looking to stay healthy in the most incredible of ways.

Here are seven most uncommon sweet potato health benefits you need to know about that you can use to stay healthy naturally and effectively.Sweet potatoes are not only delicious but also terribly healthy for your eyes, your heart your memory you name it.

Sweet potatoes improve your eyesight.  Most people don't know that sweet potatoes are incredibly rich in beta carotene, an antioxidant responsible for the vegetables bright orange color. As a matter of fact, this same ingredient is present in carrots which are also why they have that bright orange color to them. One cup of baked orange sweet potatoes with its skin provides more than seven times the amount of beta-carotene you need an average day. Beta-carotene is converted to vitamins inside our body and used into light detecting receptors we have inside our eyes, a severe vitamin A deficiency is a concern in developing countries because it can lead to special type of blindness known as seraphtalmia. purple sweet potato which is a different variety also seems to have that same vision benefit something to consider and never ignore that the fact that food is your best source for health especially eyesight and sweet potatoes can help you.

Sweet potatoes improve digestion and gut health. Sweet potato has fiber and antioxidants that are very advantageous to gut health. These specific types of potatoes contain two forms of fiber soluble and insoluble fiber the human body can't digest either type and therefore stays within your digestive tract improving a variety of gut related health benefits. The fibers found in sweet potatoes absorb water and softens our stool. Some of the soluble and insoluble fiber can also be fermented by bacteria inside your colon creating compounds called short chain fatty acids and improving vitamins absorption in your body it does several things. These nutrients found in sweet potatoes have been linked to lower risk of colon cancer, regular bowel movements, not mentioning that the antioxidants can also improve your gut. Antioxidants in purple sweet potatoes promote growth of healthy bacteria including certain bibifidobacterium or lactobacillus bacterium species. All of these characteristics and bacteria within your intestines have been associated with better gut health and even lower risk conditions of all types irritable bowel syndrome.

Sweet potatoes boost your immune function. Sweet potatoes can also improve immune function. Orange flushed sweet potatoes in particular are one of the richest sources for beta-carotene, a plant compound that is converted to vitamin A in the human body and later used by your immune system. This is very important because vitamin A is critical for that healthy immune function.  It’s also key for example in maintaining healthy mucous membranes in our respiratory tract and our guts. most people don't know that the gut is where the body is most exposed to potential diseases causing pathogens a very important place for immune function what's more impressive is that 70 percent of your immune system is related to the gut lining and it's also one of the most important reasons why healthy gut is so important for your immune function.

Sweet potato improves memory and brain function. Animal studies have found that the anthocyanin in purple sweet potatoes can actually protect the brain by reducing inflammation and preventing free radical damage.

Sweet potatoes are extremely nutritious. Sweet potatoes are very rich source of vitamins and minerals including iron, calcium, selenium and they're also a good source of vitamins like vitamin B vitamin C and vitamin E.

There are so many benefits we can get from the sweet potatoes. Here we have shared just few and we can engage in the comment section and also tell us. Until next time, it’s a goodbye for now.

 

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Eat One Apple a Day, See What Happens to Your Body

Hello people and welcome back. Now, let’s see if it is really true what the doctors say, “an apple a day keeps the doctor away.”

Apples are known worldwide as a relatively cheap and readily available, delicious fruit. There’s hardly any person on the planet who’s never tasted it fresh or in the form of juice. Apple pies are also a pretty common desert. But does an apple a day really keep the doctor away? This saying has been around for years and years, but does everybody benefit from eating apples? And are there any conditions under which it’s better to stay away from this fruit completely?

Let us look at 10 facts about eating apples that everyone should be aware of to stay their healthiest.

There is a Pantry of Vitamins in a Single Fruit. It’s true that every apple contains a whole variety of vitamins. One medium sized apple contains about 95 calories. Along with the feeling of fullness in your stomach, you get about 4 grams of Vitamin C, and a huge daily intake of useful microelements, like Manganese, Potassium and Copper, along with vitamins A, E, B1, B2 and B6.

An apple is also one of the most easily digestible sources of iron. Apples are used not only for the prevention of colds, but also for the treatment of severe ailments, like malignant tumors. A sufficient amount of potassium helps stabilize blood pressure, but calcium is needed to strengthen tooth enamel and bone tissues.

Apples Strengthen Your Brain. Many studies have shown that eating apples regularly improves brain activity. These fruits contain a special antioxidant, which prevents cell destruction and inflammation. Apple juice promotes the formation of an important neurotransmitter that significantly improves memory. A 2008 study published in the Journal of Food Science showed that apples contribute to the prevention of Alzheimer's.

Apples are helpful to Heart & Blood & Vessels. Scientists have already proved that eating apples daily reduces the risk of strokes and thrombosis, as it normalizes cholesterol levels in the blood. They’ve compared the effect of consuming about one apple per day with taking special medicines, called statins, which lower cholesterol level, but have some side effects. Experts estimate that apples are almost as effective in reducing mortality from heart disease as medications. In addition, eating apples prevent the formation of gallstones.

Stones are cholesterol residues that are “petrified,” and the fiber from apples helps to normalize cholesterol levels. Thanks to this, the cardiovascular system also heals. In one large study, eating an apple a day was associated with a 28% reduction in the risk of type 2 diabetes. Even if you only eat a few apples a week, there’ll be a similar protective effect.

Apples are good for stomach health. It’s said that apples can help in curing gastritis, especially the green varieties. To do this, you need to thoroughly wash the apples, then peel and grate them. Eat the grated apples early in the morning. Since you can’t eat anything for 4 hours before and after the apples, prepare to have breakfast around 11 o’clock. In the first month, you eat apples in this form daily. In the second month - three times a week; and in the third month - once a week.

But all this should be combined with the prescribed diet, that is, to exclude spicy and salty foods, fats, coffee, strong tea, and freshly baked bread. You should ask your doctor about this method to make sure you have all the necessary information.

Apples help in Losing Weight. The fiber contained in green apples takes a long time to be absorbed, making you feel fuller longer. Unlike artificial diet powders and supplements, apples are almost totally hypoallergenic, and hence you reduce the risk of a bad skin reaction on such a diet. However, it’s important to remember here that nutritionists don’t recommend eating apples after 4 P.M. They’ve proved that in this case, your body simply won’t have enough time to digest all the nutrients from the apple. Apples contribute to gas formation, so don’t forget to take this into account while trying an apple diet.

Eat Apples For Better Digesting. Due to the fiber and pectin contained in apples, these fruits can help fight virtually any digestion problem.

They normalize the intestinal micro flora and help promote the good type of bacteria in our gut and due to the content of vitamins in apples such as carotene, iron, manganese, potassium and calcium, they’re recommended for intestinal infections.

apples can provoke a disruption of the gastrointestinal tract. So if you have some troubles with gastritis or a duodenal ulcer, you’d better choose baked apples instead of raw ones. Apples don’t lose too many nutrients during cooking.

Beauty and Health with an Apple A Day. Due to the pectin that’s in each apple, consuming these fruits on a daily basis will help improve complexion, and prolong youthfulness and freshness of the skin. Apples contain an anti-aging compound. The baked apples have the same great benefits as raw apples, so you can have some variety in your diet. Not only can you eat apples, but you can also apply them on your hair and skin in the form of beauty-masks. Try to put thin slices of apples on the skin under the eyes to get rid of edema and dark circles. 

3.Apples Help Strengthen the Immune System.  Everyone knows what stress can do to a person: bad mood, low productivity, inner health problems and much more. Apples can help here. Due to the antioxidant quercetin which is found mainly in red apples, these fruits can strengthen the immune system, and help the body cope with stress. They also help to cleanse the liver in these situations.

Eat Apples Daily but know the limits. Despite all the beneficial properties of apples, they shouldn’t be consumed without limits. Apples contain carbohydrates, which our body processes into glucose. If you lead an active lifestyle, play sports or visit gym at least 2 times a week, then it’ll be beneficial for you but if you have a sedentary job and an inactive life, apples can do harm by causing spikes in blood sugar.  That’s why it’s better to avoid eating more than 3 medium sized apples per day. In this case, you’ll get useful substances, but not harm the body or add too many extra calories.

Apple – Culinary Miracle. Of course, it’s better to eat any fruit in an uncooked way but to diversify your daily ratio, and keep consuming all the vital microelements that apples contain, you can make juice or smoothies, bake pies, or make deserts. You could even make chips out of them! People in Italy eat briquette with apples, and in India they cook apple chutney. Just search the web and you’ll find a whole bunch of tasty things that are easy to cook.

Do you know some nice recipes yourself? Don’t be greedy; share them in the comments section below!

Here are a few more interesting things about apples for you:

They consist of 85% water, which means that these fruits are vital for hydration and energizing. It’s better to eat an apple about 20 minutes before the main meal. That’ll help to take the edge off your hunger and, hence, you’ll consume fewer calories while eating.

It doesn’t matter whether you choose a red apple or a green one; all in all, every type of this fruit is beneficial. Just try not to peel them, because a bunch of the nutrients are contained on the skin.

As you can judge by yourself, an apple a day may not totally keep the doctor away, but It’ll help! Remember that with every single juicy crunch you take.

Let’s end this segment with this challenge, eat an apple a day for a month and lets see how this goes, shall we? This marks the end and as always, I look forward to reading your comments. Stay loved!

 

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THIS HAPPENS IF YOU EAT 1 BANANA A DAY - Who Can Eat Bananas - Health Benefits and Contra-indication

 

Hello everyone and welcome back and in this segment we will look at bananas! Who doesn’t love bananas? I bet no one. Do we know the health benefits of bananas? That is what we will at in this segment. Let us get into it...

Bananas are one of the most popular fruits on the planet. Although they might be very popular to eat few people know that the banana plant is actually classified as a herb.

What’s even strange is how the banana itself is radioactive in a strange way.

Let us look at five of the most impressive health benefits of consuming bananas and when you should stay away from them to stay healthy naturally and effectively.

A banana is a fruit one of the most popular in existence but on top of that extremely healthy and delicious. Bananas contain several essential nutrients and provide many benefits for digestion, for example heart health and even weight loss but there are also times when banana consumption is not such a good idea and that's what we need to learn about.

Bananas are high in potassium. Everybody knows that bananas are rich in potassium content. People suffering from kidney diseases should try to avoid bananas due to it’s high content of potassium. Kidneys are the ones in charge of filtering out every single mineral we are consuming. This means that if your kidneys aren't working properly potassium will have a hard time leaving your system. On the other hand, bananas are also well known for an anti-muscle cramp action. Eating bananas will help against for example muscle cramps contractions sometimes due to excessive exercise practice. One banana contains 9% of the daily recommended value of potassium and 33% of what you need of vitamin B6. Apart from all of this, banana also contains vitamin C, Magnesium, Copper, Manganese, fiber, protein and much more.  

Bananas contain several types of potent antioxidants - for example dopamine and catechins. These antioxidants specifically are linked to many health benefits such as for example reduced risks of heart disease, degenerative illnesses and all sorts of problems in the human body. Dopamine found in bananas is not the same one that we need to function in our brains. In this case the dopamine, found in bananas does not cross the blood-brain barrier which is different. It simply acts as a strong antioxidant instead of altering hormones and mood.

Bananas help you stay full. One of the healthiest ingredients we all need to stay healthy is fiber. Remember that fiber is basically known as roughage. It’s the part of the plant-based food or vegetable nuts and fruits or whatever that the body is unable to break down and this is actually a good thing because it gives your food some bulk making it easier to digest.  Resistant starch is a type of indigestible fiber found in bananas. The greener the banana the higher it’s resistant starch content. On the other hand yellow ripe bananas contain lower amounts of resistant starch and total fiber but proportionally higher amounts of soluble fiber which is also excellent for digestion. Both of these soluble and insoluble fibers are very crucial for digestion. You need vegetables, you need fruits and you need bananas. None of the reasons why it's a good idea to take bananas as a source of dieting is because it, removes anxiety for food. The amount of fiber and the amount of bulk found in bananas will help you feel fuller for a longer period of time.

Bananas improve heart health. Bananas contain a mineral that is precious for circulation called potassium. Potassium is a mineral that's essential for heart health especially blood pressure control. Bananas are a great source of dietary potassium if you need it. One medium-sized banana contains a nine percent of the daily recommended value of what you need of this mineral and it's already been proven that potassium-rich diets can lower blood pressure, can improve blood health and circulatory health.  People who eat plenty of potassium have a 27 percent lower risk for heart disease and a 30 percent lower risk for any type of condition that has to do with circulation.  Now on top of potassium, bananas contain Magnesium which is also very important and of excellent value for your heart.

Good for exercise. The easiest part of consuming bananas is that they're very simple to eat and carry around. this is one of the reasons why athletes prefer them as an option to a healthy diet this fruit is also referred to as the perfect food for athletes largely due to their

mineral content and easily digested carbs. Eating bananas help people reduce their exercise related muscle cramps, also their soreness which may have an effect in all for almost 95 percent of the general population.

Every single organ, tissue and cell can have a benefit from eating bananas. The only time you should stay away from it is when you have kidney diabetes diseases due to the high sugar content it may have.

 

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