How to Protect Your Skin from the Sun

Hello my people and welcome wherever you are. Now, in our segment today we will talk about sun! Yes, sun! It’s been extremely hot over the last few months and therefore we all dread getting caught outside especially between 10:00am and 04:00pm because it is hottest then but we have no choice because we must go about our daily hustles. However, there are few things we can do to protect ourselves from the effects of exposure to too much sun that we will look at here.  UV radiation is emitted by the sun.Skin cancers are caused by ultraviolet A and ultraviolet B 

rays,also known as UVA and UVB rays. UVA rays account for the majority of solar radiation. UV rays cause wrinkles and sun spots on the skin, as well as skin cancers such as melanoma and non-melanoma cancers. Sunburn is caused by UVB rays damaging the top layer of your skin. Skin cancer can also be caused by UVB rays. Severe sunburn, defined as skin that blisters, peels, or swell,increases your risk of developing skin cancer later in life. Even minor sunburns as a child can lead to melanoma later in life.When you are out in the sun, you are exposing yourself to UVA and UVB rays, which can harm your skin.There is no such thing as a safe tan, and this includes tanning bed tans. Tanning beds can provide a tan with little or no burning, but they also expose your skin to UV radiation,which causes skin aging and cancer.Even a single session of tanning increases your risk of developing melanoma by threefold.You can enjoy outdoor activities safely if you protect your skin from UV rays.It is best to avoid being directly in the sun between 10 a.m. and 4 p.m., when the sun is at its strongest. If you must be out in the sun, protect yourself by wearing a wide-brimmed hat and sunscreen. To keep your skin and eyes safe You can even wear clothing designed to keep the sun off your skin.This type of clothing has an ultraviolet protection factor (upf), which means it is made of material that can shield your skin from uv rays. Also, wear light coloured and long sleeved clothes to protect your skin.Make skin protection a part of your routine by wearing sunscreen every day, even on cloudy days, and by covering all of your skin with sunscreen, not just your face. When selecting a sunscreen, look for the spf, which stands for sun protection factor.The spf of a sunscreen indicates how well it protects you from uvb and some uva rays.Choose a sunscreen with an SPF of 30 or higher, as well as one labeled as broad spectrum sunscreen.

It is a sunscreen that protects against both UVA and UVB rays.Sunscreens are classified into two types.Mineral sunscreens, also known as physical and chemical sunscreens. Mineral sunscreens act as a shield, preventing UV rays from entering your skin. Chemical sunscreens work by absorbing UV rays.Apply sunscreen 30 minutes before going out in the sun so your skin has time to absorb it, and reapply it every two hours, especially after swimming or sweating. If you have a dark skin tone, you still need sunscreen; all skin tones are at risk of sunburn and skin cancer.

In addition, drink lots of water/fluids whether you are thirsty or not to keep your body hydrated. With all this said, it doesn’t mean that the sun has no benefits at all. There are actually about ten benefits we get from the sun that we may not know about apart from the vitamin D that we get from early morning and evening exposure to the sun. In our next segment we will look at these ten benefits of the sun and until then, it’s goodbye for now. Keep engaging in the comment section and let us know what we should add in our segments for our overall health. Also remember to keep your health in check, always.

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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.

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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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THE HEALTHIEST FOODS WITH NO CARBS & NO SUGAR

 Hello beautiful family and welcome to our today’s  #allmattershealth and today we look at healthy foods with no cabs and sugars. Let’s engage in the comment section, shall we?

 Now, if you want to lose weight and get healthy, it's important to lower the amount of carbohydrates that you eat. Junk foods are high in processed carbohydrates and refined sugars that have been proven to cause inflammation throughout the body such as in your liver, which then produces more body fat.

This leads to a great range of illnesses, such as diabetes, weight gain, obesity,nerve damage, heart attacks, strokes and many more problems.

Here we will look at  a list of 12 healthy foods which contain very low carbs and sugars (less than 3g) that will bring in lots of nutrients to your body and allow it to heal naturally.

Remember to always talk to your doctor on the Dos and Don’ts inorder to keep your health in check.

 1. Eggs 0.6g Carbs, Per Egg  -  Eggs are a great of source choline and lecithin which can break down fat inside your liver and help to you loose weight. They are also rich in protein, amino acids, vitamins and minerals which help the body cells to heal and grow. Eat 2-4 eggs on a daily basis to boost your nutrition to keep you full and  massively reduce cravings for snacks and junk foods.

 2.Kale 0g Digestible Carbs -  Organic kale is one of the most nutrient dense super food on the planet. This leafy green vegetable contains 2x Vitamin C than oranges, more calcium than milk, and more potassium than bananas. Start eating this lightly steamed as a side dish or blended into smoothies daily to see some major health improvements in your body. It contains no starches or sugars, only healthy forms of fiber.

 3.Red Meats 0g Carbs - Meat  essential blood building source of protein that is rich in bioavailable iron and vitamin B12 needed for the development of strong healthy muscles.

 4.Cheese 0.4g Carbs, Per 1oz

Cheese is a healthy source of fat soluble nutrients such as Vitamin A,

E, D and K2. Eating this helps calcium to be absorbed into your bones, teeth and nails.It also contains healthy fatty acids and proteins which can improve brain health and concentration levels.Use high quality cheese from grass fed animals.I recommend cheddar, camembert, halloumi, brie, goats cheese and mozzarella.

 5. Pecan Nuts 1g Net Carbs, per 1oz - Pecans contain a very low amount of net carbs, but contain high amounts of soluble fiber which helps to control your blood sugars. Pecans are rich in zinc, copper, Vitamin B1, and monounsaturated fat which will keep you feeling satisfied and less likely to crave junk foods when losing weight.

6. Cauliflower & Cruciferous 0g Digestible Carbs - when improving your health or losing weight it's 100% essential that you load up on leafy greens in the cruciferous family like cauliflower, broccoli, brussel sprouts, cabbage,  arugula, and collard greens. These are densely packed full of phytochemicals that help your liver to remove toxins from your body.

You need to eat these to meet your potassium and magnesium needs, two essential minerals that help lower insulin resistance so that you can burn fat at a rapid rate.

 7. Wild Salmon 0-0.1g Carbs, Per 3oz - when following a low carb diet, oily fishes are some of the best natural sources of protein and omega-3 fatty acids that you can eat. Omega 3-s from wild salmon, sardines, mackerel and anchovies lower inflammation throughout

your body and reverse oxidative damage caused by eating sugary food.

 8. Butter 0.1g Carbs Per 100g - Pure butter is one of the healthiest sources of retinol to protect and rejuvenate your eyes, skin and hair. Cholesterol in butter is essential for your body to build hormones like insulin, estrogen, testosterone or cortisol, which are all needed in balance to help you lose weight.

 9. Sauerkraut 0.1g Net Carbs, Per 1oz – this is a form of fermented cabbage and is one of the richest sources of Vitamin C and probiotics. You can eat this 2-3 times per week to boost the amount of friendly bacteria in your body, helping to support gut health and lower your blood sugars for weight loss. It's very easy to digest for those with digestive problems like acid reflux.

 10. Avocados (0-4g) & Olive Oil (0g)  

When cutting out carbs and sugar, you'll definitely want to add more healthy fats into your diet, to help control your appetite. Avocados are one of the most nutrient dense foods  and are rich in monounsaturated fats which provide energy to your cells. They are also rich in potassium, magnesium and Avocatin B, all of which improve hormonal balance, insulin resistance and help your body metabolise and burn fat. Similarly, extra virgin olive oil is one of the healthiest cooking ingredients  loaded with anti-inflammatory chemicals like oleocanthal and oleuropein which can get rid of pain, swelling, joint pain, inflammation and improve liver health.

 11. Nutritional Yeast - When you're on a diet or exercising heavily,

your body uses up its B-vitamins to help break down your stored fat and turn it into energy. This can leave you depleted, causing you to feel weaker, tired and it can even trigger anxiety and mood disorders in some people. Start consuming 1-2 tablespoons of unfortified nutritional yeast daily. This is rich in the B-Vitamin complex and will help to fix your metabolism, lower cortisol (stress), and support heathy weight loss.

 12. Herbs (0g) & Spices (1-3g) Carbs, Per Tsp

To heal any ailment or to lose weight, eat freshly chopped herbs in salads on a daily basis. Some of the best are mint, basil, parsley, oregano, cilantro, dill, rosemary and thyme.These do not contain any starches, but are packed full of healing antioxidants and phytonutrients that support weight loss and blood sugar management.

Spices like turmeric, cinnamon, coriander seeds, black pepper and ginger are also recommended.

These are some of the nature's most powerful natural healers which help to repair the liver,the pancreas, and the digestive organs.

 Spices contain a very tiny amount of carbs, but you don’t need much to get the benefits and give your meals a delicious flavour.

 Losing Weight Fast If your' goal is to lose weight there are some simple tricks and techniques that you can also use to help turn your body into a fat burning machine.

 1.Perform intermittent fasting at least 2-4 days per week. Eat all of your calories and food in a shorter window of time. You do this in a 5 hour window, and allow your body 19 hours to fast. Fasting makes your cells more sensitive to insulin, allowing more energy, fat and fuel to be burned so that you can lose weight faster. Fasting also stimulates autophagy, your body way of cleaning out damaged cells, recycling them to build new healthy parts.

 2.Start taking a digestive enzyme supplement before each meal.

Choose a brand which contains bile, pancreatic and betaine hcl.

These ingredients help your gallbladder and your pancreas to release bile and enzymes that break down fat, and clean out your digestive system.

3.Avoid all starchy, sugary and processed carbohydrates like bread, cereal, pasta, rice, biscuits, potatoes, soda, doughnuts etc. These foods raise your insulin and blood sugars, which prevent you from losing weight.

 4. Eat lots of healthy fats that I've already talked about today, like avocados, eggs, and raw coconut oil. These help your body to switch from burning glucose (sugar) to burning body fat (adipose tissue).

 5. Keep your stress levels low, because stress hormones (cortisol) makes you gain weight. Taking long walks in nature, getting more sleep and deep breathing exercise can all be used to minimize stress, which helps balance hormones.

 6. Drink at least 1 litre of water each day. I hope that you find this helpful in your journey to health eating. For more healthy tips, keep it

 

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12 Healthiest Foods You Should Eat In The Morning

Breakfast is the most important meal of the day. What you eat in the morning sets the tone for the rest of your day.Starting off the day with a nutrient rich breakfast allows you to power through and  make better decisions. Skipping it and depriving your body of essential  nutrients will leave you feeling lethargic, mess up blood sugar levels and even create brain fog.  

A nutrient dense breakfast increases concentration, lowers the chances of  developing diabetes, manages cholesterol and keeps you chipper. But which foods will do the trick? Is avocado on the list? What about yogurt?  What makes wild salmon a great breakfast  choice? Today we will be talking about all the breakfast foods that guarantee a productive day!

Eggs -  Starting off with one of the most popular and nutritional foods, eggs have been a  popular breakfast choice since anyone can  remember. Is it worth the hype? Definitely!

Both the yolk and white parts are amazing sources of protein and heart friendly unsaturated fats.  What’s a better way of starting the day than getting the right dose of your essential  minerals and vitamins? Extremely versatile, eggs  can be cooked in a variety of different ways.  No matter how you make it, they are immensely filling and will keep you full till lunch time.  

This cuts out the unhealthy snacking in between  meals that causes weight gain. Nutritious, filling, tasty and easily available, they  can also be paired up with sweet potatoes or  ground turkey for a wholesome breakfast.

What is your go to method for cooking eggs in the  morning? Tell us in the comments section below!

Unsweetened Plain Greek Yogurt Yogurt - This is a great starter for the day.When you think about it, the overwhelming amount  of good bacteria is something that first comes to mind. But there are more benefits than that.  Adding yogurt to your breakfast is a good idea, especially for anyone looking  to lose a couple of pounds.

The nutritional content will keep you energized  throughout the day while maintaining digestive  health. Rich in calcium and packed with  probiotics, you can even add your favorite  fruit for a hint of nutritious sweetness. If  a morning workout is your routine then it can  become your best friend!

 Diluting some yogurt in  water and mixing it all up with a pinch of rock salt to make buttermilk is a great post workout  drink that will soothe and heal your muscles.

 Oatmeal  - Watching your weight? Looking for gluten free breakfast options? Oatmeal is the safest and  most nutritious way to go. It has got to be one  of the top foods for breakfast. A comforting  bowl of oatmeal is a powerhouse of nutrients.

This rather simple meal, that can be whipped up in just a couple of minutes, contains insoluble  fiber that lowers cholesterol and stabilizes  blood sugar which makes you feel fuller.  

Antioxidants are another important element along with certain natural heart-protecting anti inflammatory properties. The combination of cooked  oats, with organic nut butter and fresh fruits,  minus the artificial sweeteners, will keep  you away from that vending machine for sure.

 Nut Butter  - What can’t butter do?  Nut butter is delicious, creamy and  nutritious made from nuts like almonds,  peanuts or walnuts. Filled with the goodness of heart healthy saturated fats and protein, tree nuts in general have been linked with weight  loss and reducing the risk of chronic diseases.

Nut butter is a great way to include protein to your diet, especially if you’re vegetarian  or vegan.

Did you know that people who eat nut- based butter are less likely to be overweight as  compared to people who don’t? That’s true! Adding a spoonful of your favorite nut butter in your  morning green smoothie, salad bowl or sandwich  will be a great way to kick start your day.

 Chia Seeds  - The chia seed health craze is one bandwagon you need to jump on! This super food shot to  fame as one of the healthiest seeds in the  world. What makes it ideal for breakfast?

The antioxidants, fiber, calcium and a host of other vital nutrients protects your body from  the attack of toxins. Sprinkling some on a bowl  of yogurt with fruit or salad will give your meal the right amount of nutritional benefits along  with a delicious crunch.

Naturally packed with  omega 3 fatty acids, these healthy seeds  induce the feeling of fullness - something  to help you along your weight loss journey. Add them to your morning by adding them to oatmeal, smoothies, cereals or puddings.

 Avocado  - Speaking of superfoods for breakfast, avocado toast topped with freshly diced tomatoes, onions and salt and pepper is  enough to power you through the day.  

Do you know that the compounds found in avocados protect the body the same way as olive oil does? Considered to be one of the finest foods for weight loss, starting a new day with  this amazing fruit paired with an egg is  an award-winning breakfast for champions.  

Needless to say, it will increase satiety and decrease your want for snacking in between meals.  

The unique unsaturated fats found naturally cannot be produced in the body. These good fats can lower cholesterol and reduce the risk of heart disease and even cancer related to unhealthy lifestyles.

 Banana -  Bananas are the unopposed superstar of potassium. However, their goodness is not limited to just that. Packed with filling fiber and other valuable nutrients,  tossing some diced bananas in your fruit bowl, smoothie will lift up your mood, giving  you an energized start to the day.

What makes bananas awesome is the resistant starch that supports digestive health and doesn’t leave you feeling bloated or lethargic. Including them for breakfast also means lowering blood Pressure levels that keep the heart in good shape.

 A fun way to incorporate them would be to add it to your oatmeal with nut butter, topped with some chia, pumpkin or flax seeds.

 Spinach - Greens are always a great choice for breakfast. This leafy green, the crux for any healthy green juice, consists of a good amount of foliate and muscle building fiber. Spinach can decrease the chances of developing osteoporosis or heart disease. Simply adding a handful of this super food, which is healthier than kale, will make the difference on how you approach your day. Along with protecting muscle from degeneration, eating this healthy green every morning  will also increase blood flow in the body.  To make your breakfast more nutritious, you can add 1 cup of spinach into your omelets, egg sandwiches and juices!

 Berries - Strawberry, blueberry, raspberry and others are  not only rich in heart friendly antioxidants,  but adding them to your breakfast  also gives you a boost of energy.

These colorful nutritious fruits contain large amounts of powerful vitamins which amp up your  breakfast. If losing weight is your goal, then an assortment of berries is what  you need to start your day with. Did you know that berries stop fats from forming in the body?  

Along with weight loss, adding 1 cup of different berries in your oatmeal, cereal or shakes will protect the cells and give your blood circulation a major boost!

 Sweet potato - Ever thought about starting your day by eating these flavor and nutrition packed vibrant tubers?  If not then, maybe you should start. Packed with compounds that burn fat, sweet potatoes are the perfect way of starting the day. Being low on the glycemic index they manage to offer a certain level of fullness - at least till lunch. You can also pair sweet potato hash with eggs and vegetables for a complete breakfast.  

 Black tea - Black tea is a crucial part of a complete diet.  Try making the switch to black tea, it will wake you right up! Getting your caffeine fix from black tea will not just fight lethargy but will also increase mental alertness. Robust and strong in flavor, it may take some time for you to get used to it but once you do,  it’s a great beverage that will  keep you focussed through the day. Just boil some water and add tea leaves.  Let it sit there for a couple of minutes  before running it through a strainer  to give you a rejuvenating cup of tea.

Wild salmon -  Salmon for breakfast? As odd as it sounds, this fatty fish when paired with some scrambled eggs and whole wheat toast creates a delicious, filling and a rather unique meal. Salmon is already considered as a super food for the brain because of the high omega 3 fatty acids.Being a nutrition powerhouse and packing clean protein,  starting your day with wild salmon will  help you meet every day nutritional needs even if you eat not-so-healthy  foods for the rest of the day.

It goes without saying that breakfast should be healthy and not skipped.  Having the right choice of food for the first meal of the day will help you fill up on healthy nutrients and give your  immune system a boost.

What do you eat for breakfast? Share your ideas and suggestions in the comments section and stay right here for the next video and lets continue eating healthy.

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