How can I relieve constipation?

Constipation is the most common gastro intestinal complication characterized by less than three bowel movements per week, or bowel movement with dry hard stool that is difficult and painful to pass. Constipation can occur due to a variety of reasons but it is often the result of slow movement of food in the digestive tract. This slow movement could be as a result of inadequate water intake, poor diet, lack of or inadequate physical activity, stress, and medication side effect.

Fortunately, there exists natural laxatives that can help relieve constipation by adding bulk and softening the stool, reduce transit time in the gut and by increasing stool frequency.

Water

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  simplest way of relieving symptoms of constipation

Water is the simplest way of relieving symptoms of constipation and getting your bowels moving again. Aim to drinking at least two liters or eight glasses of water every day and you will have regular bowels.

Prunes

Dried plums are an excellent natural remedy for constipation

Dried plums, known as prunes are an excellent natural remedy for constipation.  Prunes are rich in soluble fiber which helps increase water content and adds bulk to the stool making its passage through the gut very easy. Prunes also contain antioxidants that encourage growth of beneficial gut bacteria that improves overall health of the digestive system.

Aloe Vera

contains a compound that acts as a natural laxative

Aloe vera plant is widely used health and beauty purposes. Aloe vera contains a compound known as anthraquinone that acts as a natural laxative. Add a few drops of aloe vera gel in your drinking water or drink aloe juice to help relieve constipation.

Pear

gives approximately 22% of daily recommended fiber intake

This seasonal fruit is rich in fiber with a medium sized pear giving approximately 22% of daily recommended fiber intake which bulks up the stool and helps it move better. Pear also contain a type of sugar that is poorly absorbed in some people which helps draw water from the body in the stool as transits through the colon making it softer and easier to pass through.

Green leafy vegetables

softens and bulks the stool

Green leafy vegetables like kale, spinach, lettuce and amaranth are not only rich in fiber but are also an excellent source of many vitamins and minerals. Green vegetables are also low in calories meaning you can eat them in large quantities without worrying about etra inches of your waist. Apart from softening and adding bulk to your stool, green vegetables are good sources of potassium which acts as a natural laxative.

Chia and flax seeds

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  Rich in fiber which bulks up the stool and makes it pass better in the colon.

Like most seeds, chia and flax seeds are a good source of fiber, vitamins, minerals and good oils. One table spoon of these seeds can give up to 15% of recommended daily intake of fiber. This fiber bulks up the stool and makes it pass better in the colon. Flax seeds have been used for centuries as a natural laxative. When chia seeds come into contact with water, it forms a gel that helps that helps lubricate the stool. Chia seeds can absorb twelve times its own weight in water which help bulk up stool.

Constipation most often lasts for a short period and is not dangerous. However, persistent constipation can be a symptom of a serious underlying condition and needs medical attention.  

Is your diet causing the acne?

Acne is a common skin condition that occurs when skin spores are blocked by oil, dead skin or bacteria. Even though acne usually affects adolescents, it can persist into adulthood. A few of those who escape acne during teen years may develop adult onset acne which can persist for years.

Acne can cause many changes on the skin including pimples, black heads, white heads and cyst like lumps beneath the skin. Acne symptoms may differ from person to person and can range from mild to severe.

There is no one known cure for acne because it is not a condition that has one single cause. However, acne can be treated effectively and its effects on the skin reduced significantly.

Good nutrition is important for general well being and maintains a healthy body including a healthy skin. Even though food alone can’t cause acne or prevent its occurrence, a person’s diet can play a major role in the condition. A person’s diet can worsen the symptoms of acne while others keep the skin healthy reducing acne symptoms.

Glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause a rise in blood glucose levels. Foods with high glycemic index like refined carbohydrates raise blood glucose rapidly. Such foods lead to increased production of sebum, natural oil, which makes acne severe. High glycemic index foods cause an increase in insulin production which can exacerbates acne. It can also cause inflammatory responses on the skin cells which can make the condition worse.

Inadequate water intake leads to dehydration. Maintaining a well hydrated skin naturally moisturizes the skin and is helpful for any skin condition. Dehydration adversely affects the skin by making it dry which increases dead skin cells on the top layer of the skin. These cells can accumulate and clog the pores which contribute to development and aggravation of acne pimples.

Probiotics are good or helpful bacteria with many health benefits including maintaining a healthy gut. Poor gut health can interfere with metabolism which can affect absorption of nutrients and antioxidants needed to keep the skin healthy and can potentially worsen existing skin conditions like acne. A healthy gut supports the body in reducing inflammation and decreased sebum production preventing clogged pores.

Omega 3 fatty acid mainly found in fatty fish, walnuts, chia seeds and flaxseed form part of the building block of healthy cells including skin cells. They help the skin build new healthy cells and contain anti inflammatory properties that protect the skin from many skin conditions and also helps reduce symptoms of already existing conditions.

Vitamin A plays an essential role in skin health. Most treatments for acne are vitamin A based hence consuming foods rich in vitamin A like cod liver oil, oranges and yellow fruits and vegetables can help reduce symptoms of already existing acne.

My First Breastfeeding Experience

Knowing the immense benefits of exclusive breastfeeding for the firsts 6months of life, as a new mother I was determined to ensure my child fed only on breast milk for the first 6months and continue breastfeeding up to 2 years. This led to a quest for knowledge on breastfeeding, expressing milk and storage of breast milk just to prepare for what lay ahead.

I knew if left undisturbed in skin to skin contact with the mother, a baby instinctively seeks for the breast. That breastfeeding within the first hour of birth gives a mother the assurance that they can actually breastfeed, stimulates the baby’s digestive system and gives the baby immunological property of colostrum, the first breast milk, which provides protection against infections and diseases. So ten minutes after my daughter was born, she latched on to the breast and suckled away

In case of a caesarean section, breastfeeding should start as soon as possible. If the mother is still not able to breastfeed within the first hour of birth, she can get help to express and the baby fed by a health care worker. Putting the baby on the breast within the 1^st hour of birth takes advantage of the natural wakefulness of a new born. The baby spends the next 24-48 hours sleeping which makes it difficult to make the baby latch appropriately.

Even though I put Nasiaki on the breast a few minutes after birth, I could not produce any milk but I knew the colostrum I was producing was just enough for her. Sufficient to meet her nutrient requirements and keep her hydrated. It took 2 days for the milk to start flowing. For some women, colostrum is thin and watery, for others it is thick and yellowish. It may take time for some mothers to start producing milk but as the baby suckles, hormones are released to activate milk production.  So allowing the baby to suckle even when you think there is nothing coming out, helps trigger milk to start flowing.

I learnt that milk production operates on supply-and-demand basis; the more I emptied my breast the more milk I produced. With this in mind, I would feed Nasiaki on one breast and then express the other. I would also wake up at night to express since she fed less at night. By the time I was resuming work 3 months after delivery, I had enough stock to last at least 3 month.

For my diet, I followed the advice I give to all my clients. I didn’t have to make drastic changes but I made certain to consume a balanced diet, snacked in between meals, with healthy snacks and kept hydrated. During breastfeeding, a mother’s caloric needs increases by 400-500Kcal which can be met by having 2 small nutritious snacks in the course of the day in addition to the main meals.

The last month of EBF was particularly challenging since I had resumed work, my store was running out and I couldn’t breastfeed as often as before. I was also under constant anxiety and fear of leaving my baby with a stranger. All this affected my milk production. However, I knew exclusive breastfeeding was the only sure way of supplying my Nasiaki with all the nutrients she needed. So I kept at it, breastfeeding and expressing any time I got a change.

Finally we made it! On the first day of her 7^th month, Nasiaki started taking complementary foods. We however continued breastfeeding.

When she hit 2 years, we slowly stopped breastfeeding. We started by reducing the number of times she breastfed per day, then we completely stopped breastfeeding during the day and finally at 2 years 2 months, baby Nasiaki stopped breastfeeding altogether. Since we didn’t stop suddenly, it was easy for us and she didn’t fuss about it.

Siaki is now a big girl, 7 years, 10 months. She is a brilliant girl, apple of my eye and teacher’s favorite. She wants to become pediatrician and a fashion designer when she grows up.

Sneaky ways food manufacturers trick you into eating excess sugar

Free sugars are all sugars added to foods or drinks during manufacturing, processing and preparation. Sugars that are naturally present in honey, syrup, fruit juices and fruit juice concentrates are also part of free sugars.

World Health Organization (WHO) recommends reduction of daily intake of free sugars to less than 10% of total energy intake. However, for any health benefits, WHO further recommends reduction of sugar intake to less than 5% of total energy intake which translates to 6 teaspoons of sugar per day.

Much of the sugar we consume is hidden in processed foods traditionally not seen as sweet. Intake of free sugars especially in the form of sweetened beverages may reduce intake of more nutritionally adequate calories leading to unhealthy diets, weight gain and subsequent risk of non communicable illnesses.

Even though you aren’t pouring tons of sugar into your body, food manufacturer have sneaky ways of ensuring you are consuming more than you need.

1. Listing small portion sizes

Food manufacturers will often list ingredients of smaller portions than the actual size of the product to make you think the food contains small amounts of sugar. For example, if a food weighs 500grams, the manufacturer may give you a list of ingredients per 100grams.The amount of sugar in such a serving will appear low while in fact the whole product contains way too much sugar.

1. Using different types of sugars in one food

Ingredients on a food label are listed according to their weight. The more of an ingredient in food, the higher up the list it will be put. To make a product appear  as if it has lesser sugar, manufacturers will often use more than two types of sugar so that they can individually appear further down the list which gives the consumer a false feeling that the product is healthier when sugar is actually one of the main ingredients.

3. Use of words commonly associated with health on sugary foods

Food companies will often play with people’s psychology by using words that the general population associates with good health. For example, words like fruity or afya will give a consumer a false perception that a food is healthier while in real sense it might not be.

4. Using alternative names for sugar on food labels

Added sugar comes in many forms with different names which makes it difficult to point out on the food label. There are more than 60 different types of sugars with different names than can be listed on a food label. Names like dextrose, fructose, sucrose, fructose corn syrup, rice syrup and maltose are just a few examples that most people wouldn’t consider as sugar.

5. Adding sugar to food you least expect to have sugar

Just because a food doesn’t have a sweet taste doesn’t necessarily mean it is sugar free. Sugar can be added to all sorts of foods. For example, a table spoon of ketchup contains approximately one teaspoon of sugar. Most breakfast cereals also contain a lot of sugar.

6. Use of substitutes

Products that are sweetened with unrefined sweeteners made from fruits, seeds and honey will often have big labels that state they do not contain refined sugars. This is a marketing strategy that catches the eye of many consumers. Even though these sugars may be a bit healthier, they are still added sugars and high consumption will have similar effects on health as refined sugars. All sweeteners are still sugar and should be consumed sparingly.

7. Adding health claims to products

This is usually a mental game to make products appear healthier. Consumers will go for products labeled low fat, light or diet compared to normal products. Such foods may actually contain more sugar to than their original versions. For example, low fat products may be added a lot of sugar to make them taste better.

8. Sweet versions of a low sugar brand

Food companies will often piggyback on established brands with loyal customers to release newer versions that will often contain too much sugar. This is often common with packet juices and breakfast cereals. For example a low sugar, whole grain breakfast cereal may have a new version with added ingredients, sugar, flavor and color.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

https://www.standardmedia.co.ke/lifestyle/article/2001287168/food-makers-tricks-that-up-your-daily-sugar-intake

Why eat what rodents reject?

Consumption of processed grain flour like ‘white’ ugali and chapatti is  more popular in Kenya than the healthier whole grain  flour. The processed foods are perceived as ‘classier’ and cooler  by many Kenyans, especially the young middle class.

When processing grains like wheat and maize, the germ and the maize skin are removed, which strips off most if not all the nutrients, oils and fibre.

What is left is a high calorie low nutrient food. High consumption of such food, which is often the case, increases risk of many health conditions including diabetes, obesity and digestive disorders.

Surprisingly enough, rats and other rodents eat the parts we reject ,and reject the ones we eat.

#Food for thought

Food for the cold season

The cold rainy season is here once again and with it comes colds and flu. This season is often associated with increased incidences of infections especially lower and upper respiratory tract.

Infections are thought to increase during this time due to the fact that people spend more time indoors with closed doors and windows enhancing spread of infection. During the cold season, it gets darker earlier and there is limited exposure to sunlight. Lack of sunlight exposure reduces the levels of hormone serotonin responsible for mood boosting which can lead to depression. Depression can weaken immunity and consequently increase the risk of infections. Reduced exposure to sunlight can cause vitamin D deficiency which is key in strengthening the body’s ability to fight infections. Colds and flu viruses are thought to better survive in cold climates.

Even though diet can’t solely prevent an infection, good nutrition is essential to the development and maintenance of a healthy and strong immune system which can help the body fight infections and minimize the duration and severity of an infection. Certain foods can decrease infection risk and others can help you recover better from an infection.

Vitamin C has anti bacterial and anti inflammatory properties that help the body fight infections. It also acts as an antioxidant to help cells against harmful compounds formed in response to viral and bacterial infections. To improve your vitamin C intake increase consumption of citrus fruits like oranges, tangerines, guavas and passion fruits, green leafy vegetables, brocollli and tomatoes.

Ginger contains a substance known as gingerol, a substance that can help inhibit the growth of infection causing bacteria. Ginger promotes sweating which warms the body and provides relief during the cold season.

Probiotic are good bacteria found in the gut and stimulate the immune system.  Probiotic rich foods like maziwa lala, kefir and yoghurt add to these bacteria and helps maintain the health of the gut reducing the risk of colds and flu.

During the cold season, the body works harder and uses more energy to try and keep warm. Nuts and seeds like macadamia nuts, ground nuts, cashew nuts, pumpkin seeds and simsim are a good source of energy and fiber to fuel the body in between meals. They are also rich in selenium, copper, zinc, vitamin E and good fats which are essential in strengthening the body’s ability to fight infections.

Is colon cleansing beneficial?

Colon cleansing also known as colon irrigation or colon hydrotherapy is normally done with the belief that it will aid in removing excess waste and toxins, thought to have accumulated over time, from the colon. This waste in the colon is thought to produce toxins that enter one’s blood and purportedly result in ill health ranging from fatigue, digestive disorders, unwanted weight gain and chronic diseases like some types of cancer.

Colon cleansing gained popularity in the late 1800s and early 1900s based on the autointoxication theory which claims intestinal waste can poison the body and contribute to diseases.  However, with time, this theory was disputed as it lacks adequate scientific evidence to support its claims. In 1919 the practice was condemned by the American Medical Association and termed useless and dangerous.

Although the practice has limited clinical evidence, it has seen resurgence as a health promotion practice.

Colon cleansing can be done in two ways; by use of laxatives like enema or herbal drinks that induce diarrhea to help the colon expel its contents; or through irrigation or hydrotherapy. Hydrotherapy is conducted by a medic and involves flushing out waste from the colon using large amounts of water through a tube inserted into the colon.

It is important to note the human body is smart and well equipped with its own mechanism to eliminate waste and toxins. The liver, kidney, skin, urinary system, and gastrointestinal tract are continuously helping cleanse the body.

The cells that form the lining of the intestines are shed every three days making it impossible for stool to stick on to the walls. By the time food gets into the colon, most of the nutrients have already been absorbed and what is left is mostly waste, water and a few nutrients. The body is smart enough to absorb only what is beneficial.

Despite its many alleged health benefits, colon cleansing can cause a number of adverse effects ranging from cramping, abdominal pains, bloating and nausea to severe effects like puncturing a hole in the colon, electrolyte imbalance, liver toxicity and renal failure. Some of these side effects can be fatal.

Colon cleansing is sometimes necessary especially during medical procedures like colonoscopy, but only under medical supervision.

Even though there are not many clinical studies in humans to prove the benefits of this practice, some people with digestive system disorders report relief after colon cleansing prescribed in preparation for medical procedures like colonoscopy.

What you need to know about cholesterol

Cholesterol is a substance found in every cell of the body and is essential for health. The body uses cholesterol to make vitamin D, hormones, digestive bile and in building body cells.

Cholesterol in the body is transported by particles called lipoproteins. There are two lipoproteins involved in this transportation; low density lipoprotein (LDL), also known as bad cholesterol because in excess it causes a buildup of cholesterol in the blood vessels that carry blood from the heart to the various parts of the body; high density lipoproteins (HDL), also known as good cholesterol which transports cholesterol from other parts of the body back to the liver for excretion.

Too much of LDL or low amounts of HDL increases the risk of cholesterol build up in the inner walls of blood vessels making them narrow and less flexible which increases the risk of heart attack and stroke.

Cholesterol is not an essential nutrient. The body is capable of making all the cholesterol it needs. The liver and intestines can make up to 80% of the cholesterol needed to stay healthy. About 20% comes from the diet.

Eating foods that are high in cholesterol can increase the cholesterol levels in the blood. Animal proteins like meats, dairy and dairy products contain some amounts of cholesterol. However, large amounts can be found in egg yolk, shell fish and organ meats.

Even though these foods contain cholesterol, it is essentially the type of fat in a food that produces a more dramatic effect on the blood cholesterol levels. Foods that are rich in saturated and trans-fats trigger the liver to produce more cholesterol than it normally would.

Saturated and trans-fats fats can cause a rise in bad cholesterol and at the same time lower the good cholesterol. These fats are found in many foods, especially of animal sources like fatty meats, cheese, butter and other dairy products made from whole milk. Most baked and fried foods also contain high amounts of saturated fats. Shortening, solid cooking fat, margarine, and other spreads contain trans-fats as well.

Consuming unsaturated fats can help reduce the bad cholesterol and at the same time raise the good cholesterol thus reducing the risk of related heart conditions. Oils made from soy bean, olive, canola, sesame, avocado, corn, sunflower, walnut, tofu and most nuts and seeds are rich in unsaturated fats. Fatty fish like salmon, mackerel, herring and trout are also a good source.

Different people process cholesterol differently. Some people have genes that direct their liver to produce extra cholesterol or slow its excretion. In such a case, one would have high cholesterol even if they don’t consume foods high in cholesterol or saturated fats.

Are you a carb addict?

Do you experience frequent compelling hunger characterized by cravings for carbohydrate rich foods? Well, you may be suffering from carbohydrate addiction.

Simple refined carbohydrates like white bread, chapatti, cakes, biscuits, fries and sugary drinks are digested fast causing a sudden rise in blood sugar level which makes a person feel good and energetic for a short time. This state is however short lived and is followed by a sudden dip in blood sugar and energy which triggers a desire for more carbohydrates triggering a vicious cycle.

High consumption of carbohydrates decreases the control of hormone ghrelin which communicates to the brain when one is hungry, and also hinders the function of hormone leptin, which stimulates the feeling of satiety. This makes one eat even when not hungry.  A high intake of carbohydrates can also trigger production of the brain’s natural opioids, a substance that has morphine like effect which gets the brain addicted to stimulating its own opioids just as it does with drugs like heroine.

So how can one tell they are hooked to carbohydrates?

Eating on cue

If your mouth waters every time, hungry or not, when you see, smell or think about a particular food, then there is problem lurking.

Feeling guilty after eating

A person addicted to carbohydrates will often feel guilty after eating their carbohydrates in excess. This happens even after they exert all their willpower leaving them feeling at fault and repeatedly promise themselves to stop or cut down intake but  soon find themselves overeating again.

Craving even when full

Cravings aren’t uncommon for people who are addicted to carbohydrates. Even after eating a nutritious meal, one still experiences a persistent urge to eat something more like a cookie, slice of bread or one more chapatti. This craving is not about their need for energy or nutrients but it’s about the brain calling for something to help release feel good hormones.  Normally this isn’t something to worry about but if it happens often and one isn’t able to control themselves then it may be an indicator that something is wrong.

You just can’t stop

If you have a hard time having one; one chapatti, one piece of bread, one slice of ugali or one piece of your favorite carbohydrate, then there is a problem. Such a person will eat, get full but the eating doesn’t stop here. They will keep eating and only stop when they are completely stuffed or feel sick.

Emotional attachment to particular foods

You can’t imagine a life, leave alone a meal without a particular food and you often find yourself thinking or talking about it especially when hungry. This can be accompanied with a craving which causes distraction to a point where one isn’t able to get along with their day until the craving is satisfied.

There is always a tomorrow to eat better

It isn’t unusual for someone who is addicted to carbohydrates to overindulge in carbohydrates followed by a promise to cut back during the next meal, which rarely happens. For such persons, there is always another meal or another day to cut back. It is never now or today.

Breaking Nutrition Misconceptions

 With all the constantly changing information given by self proclaimed experts on social media, healthy eating can be quite confusing. From the low fat, low carb and no carb diets to the more recent high fat, no solids and juicing diet; one wonders what is left to consume to maintain health and life.

Not all arguments on social media are backed by science and what works for one person may not work or be healthy for another.

The many available diets have resulted in misconceptions which people follow blindly. These misconceptions need to be broken for people to adopt sustainable health practices.

Juicing is necessary to cleanse the body

You do not need a juice cleanse to stay healthy. The body has an inbuilt, natural detoxification process. These daily detox regimens can cause dehydration, lower blood glucose, deplete electrolytes, and impair normal bowel function. They can also disrupt the normal microorganisms that perform useful digestive functions. If you pee, poop, sweat and exhale then your internal cleansing is working just fine.

Carbohydrates are bad

Carbohydrates are very important for health. They are the primary source of energy for the body and eliminating them can cause fatigue and crankiness which can trigger excess eating. Instead of cutting them out, one should focus on consuming whole grain carbohydrates which are healthier.

Night eating causes weight gain

What you are eating is more important than what time you eat. People tend to eat unhealthy foods in large quantities at night. As long as one is eating the right balance of food in the right quantities throughout the day, the time one eats doesn’t matter much.

Fat is bad for you

Fat is essential for human survival. It insulates and protects internal organs, aids in absorption of nutrients, supplies energy and maintains body temperature. Unsaturated fats helps get rid of the bad cholesterol reducing the risk of chronic conditions. When one cuts fat by choosing low fat food, it is important to read the nutrition label carefully for when fat is taken out of a food, it is replaced with sugar.

It is good to have ‘cheat days’

The notion of having a cheat day is such a negative way to view food. Healthy dietary habits don’t require one to have a cheat day. Unsustainable diet fads do. There is no bad food. What matters is the frequency and quantity consumed. Having a cheat day is just ridiculous. It is like saying you will wear clothes six days a week but go naked on Mondays.

For a healthier life and successful weight loss and subsequent maintenance, one should focus on adopting a healthy lifestyle that incorporates dietary practices that can be sustained throughout one’s life.

Being healthy and fit should be a lifestyle, not be a moment or period in your life.

 

Do you bloat often? Check your diet

Digestive health problems like bloating have become very common in both adults and children.  These problems can simply be as a result of a poor dietary habits or a symptom of a bigger health problem, which if left unmanaged, can lead to severe chronic conditions.

The digestive system is directly impacted by the food one eats and the lifestyle one leads. If not taken good care of it encounters problems digesting and absorbing nutrients.

Bloating causes an uncomfortable feeling of having built up gas which makes the stomach protrude or distend making one feel as if he or she has an inflated balloon in the stomach. It may be accompanied by slight stomach pain and flatulence.

Bloating should not be a cause for alarm and can be cleared by making changes in the diet. However, frequent bloating may be a symptom of other health problems.

There are several dietary causes of bloating.

Overeating is one of them. Overeating puts pressure on the body to produce excess enzymes and digestive juices to cope with the extra load and slows down the digestive system. Eating small frequent meals instead of few large ones can help prevent bloating.

Inadequate chewing is also associated with bloating and flatulence. Chewing breaks down food in to smaller particles for better digestion.

Adequate intake of soluble fiber helps aid movement in the digestive tract and encourages growth of good bacteria. Soluble fiber is found in most fruits and vegetables, oats and legumes. However, eating too much fiber can be harmful especially for people who suffer digestive problems like irritable bowel syndrome. Insoluble fiber found in wheat, whole grains, fruit peels seeds and nuts can cause bloating in some people. In such a case, limiting intake of foods rich in insoluble fiber can help alleviate bloating.

Cruciferous vegetables like cabbage, cauliflower and broccoli contains sulphur and a carbohydrate, which in its raw form, is hard to be digested by the body. These vegetables are also associated with excess gas production in the body. People who experience bloating frequently after intake should limit their consumption especially in the raw form.

Low levels of friendly bacteria in the digestive tract can also result in bloating. It can also cause intolerances like lactose and gluten intolerance which cause or worsens digestive health problems. Foods that contain probiotics, or good bacteria, can help bring a good balance of these bacteria and alleviate bloating. Yoghurt containing probiotics can restore this balance.

Since bloating is caused by excess gas build up, it is good to avoid anything that makes you suck in excess gas like smoking, chewing gum and drinking using a straw.

Foods and drinks Killing Your Sexual Power

Do you find yourself saying ‘not tonight baby’ more often than usual? Many men are under the spell of a decreased sex drive not knowing that something as simple as diet would prove the magic bullet to their woes. Certain foods can lower testosterone, a hormone that drives the human libido, living one with a low sex drive. However, just like everything in life, too much of these foods can take away the desire. If you want to get your bedroom mojo back, then moderate intake of these foods:

Alcohol

Alcohol can decrease your sexual prowess leading to premature ejaculation, erectile difficulties and problems achieving orgasm.  The human liver is responsible for regulating hormones in the body. Alcohol interferes with the functions of the liver which in turn affects the body’s ability to regulate hormone distribution, including sex hormones. In men, this can lead to loss of function in the testes while in women it can affect the function of the ovaries causing hormonal imbalance which can reduce sexual desire, ability to become aroused, lubrication and ability to reach orgasm. Hormonal changes can also affect one’s sexuality.

Sugar

Sugar is not unhealthy if consumed in small amounts. However, most people consume it in excess and things get very unhealthy.  Insulin, the hormone that regulates the amount of glucose or sugar in the body is associated with low testosterone levels: The more sugar one consumes, the more insulin is released in the body. The higher the amount insulin consumed, the lower the testosterone levels. Sources of simple sugars include table sugar, baked foods like bread, cakes and biscuits, fruit juices, processed foods, soda and other fizzy drinks.

If you want to optimize the natural testosterone production, eat more of complex carbohydrates like sweet potatoes, whole grains and unprocessed foods.

Deep Fried foods

Deep fried foods contains trans-fats , oils that have gone through the process of hydrogenation to make them solid and give products a longer shelf life. In large quantities, trans-fats can drastically decreases libido and cause abnormal sperm production in men. Fatty foods also make one feel lethargic and drained affecting their willingness to have sex. Unsaturated fats also termed as good fats found in fish and vegetables contributes in production of testosterone and estrogen hormones.

Soy

Soy beans are rich in proteins, vitamin A and Vitamin B among other nutrients.  Soy can be consumed as beans, tofu, soy milk and as an ingredient in many processed foods. When eaten frequently and in large quantities, soy can lower the hormone testosterone and affect sperm production. A study by Harvard School of Public Health found that men who ate a lot of soy products had 41million sperms per milliliters less than men who didn’t consume soy products.

Fast foods

Commonly used meats like genetically modified poultry in fast food joints are feared to be fed on junk, pumped with growth hormones, estrogen and anti biotics throughout their life cycle for faster growth ,maturity and rapid weight gain. Consumption of such foods in high quantities may result in hormonal imbalance especially of estrogen and progesterone. Although estrogen is known as a female hormone, it is also produced in men’s bodies but at a low level.  Estrogen is partly responsible in creating a healthy sperm. Infertility can occur when estrogen levels in men are high causing a low sperm level in semen. High levels of estrogen can also cause erectile dysfunction making it difficult for men to get or maintain an erection.

It is important to note some of the above foods like soya are not entirely unhealthy, they can  benefit your health if consumed in moderation.

Are there particular foods that cause weight gain?

A number of foods including wheat based foods; sugar and most carbohydrates have been solely blamed for weight gain and labeled bad for those trying to lose weight and those trying not to regain the weight they have lost. Mostly this labeling is common with people who embark on ‘special diets’ in a bid to lose weight or those trying to maintain a ‘clean diet’

Here is the thing; weight loss and particularly fat loss calls for energy balance. If you take in more than the body needs, you will add weight no matter which food you eat. There is no food that can single handedly damage your diet, make you add weight or hinder weight loss for those trying to shed a few kilos.  Instead of obsessing over good or bad food, one should focus on moderation and making meals as healthy as possible. If you really love a specific food, you don’t have to completely avoid it but you can find a way to incorporate it in your meals in a healthier way.

Setting severe eating rules can turn a healthy behavior into an unhealthy obsession. There is no harm of having tasty treats once in a while as long as you mostly eat healthy. If you are too restrictive, you will eventually give in and over consume the same foods you are forcing your body to abstain from, which may make you add more weight or derail your progress.

There is no such thing as bad food, but there is such a thing as too much food. Moderation is what that matters. Eating a piece of cake or a small bar of chocolate isn’t going to make you add weight but eating a piece of cake or a bar of chocolate every day, causing you to go over your calorie limit will.

 

THIS IS WHY YOU SHOULDN’T SKIP MEALS WHEN TRYING TO LOSE WEIGHT

It is a common practice among people trying to lose weight to skip meals in an attempt to shed off a few kilos. Most people will skip breakfast or lunch and tolerate the hunger pangs until the next meal. However, feeling hungry and running low on energy aren’t the only things your body will suffer from when you skip a meal. There are more serious consequences.

Just as the body keeps its temperature, water content and other parameters within a specific range to provide a stable environment for the body to function optimally, it also works at keeping its weight within a specific range. When one forms a habit of skipping meals, the body develops coping mechanisms that help it adapt in times of shortage; it capitalizes on storage of reserves from the food eaten thereafter which it can fall back on in the anticipated periods of scarcity. The storage is normally in the form of fats which not only increase the body fat mass but also increase the risk of developing non communicable illnesses like obesity and high blood pressure.

Body functions are maintained by energy supplied through meals. By skipping even a single meal, blood sugar levels are significantly affected. If blood sugar is not circulating in the correct amounts, all body organs and functions are affected. Due to insufficient supply of energy, the body’s system shifts into starvation mode as it tries to conserve the little energy it has. Metabolism slows down and food eventually taken isn’t utilized effectively. Most of this food ends up being stored as fat reserves for future use.

When one skips a meal, it increases the likelihood of overeating during subsequent meals. Skipping meals during the day and eating large meals at night can result in serious metabolic changes that can cause elevated blood sugar levels and delayed insulin response, conditions that, if left unchecked, could lead to diabetes.

Eating small frequent nutritious meals or snacks spread throughout the day helps the body function more effectively, improves metabolic function and helps keep blood sugar and energy levels stable. Having 5 small nutritious meals daily makes it possible for a person to consume most if not all the nutrients needs of the day since they are likely to eat different foods at each meal.

For successful weight loss and subsequent maintenance, one should focus more on adopting a healthier lifestyle that incorporates sustainable healthier eating habits and consistent physical activities.

 

Binge Eating Disorder (BED)

Almost everybody overeats from time to time. However, if you regularly feel compelled to eat large quantities of food even when you aren’t hungry, often to the point where you feel uncomfortable, guilty or stressed, then you may be suffering from binge eating disorder (BED).

A person with binge eating disorder mostly struggle with feelings of disgust, remorse and hopelessness after eating large amounts of food. They will constantly blame and criticize themselves unfairly for lack of self control, and keep worrying about the effects their uncontrollable eating habit have on their body image and health. Due to shame and embarrassment, a binge eater will often hide their eating habit by eating in secret, making it difficult for those around them to see the warning signs.

Similar to other eating disorders, binge eating can occur as a result of a combination of psychological, biological and environmental factors.

Many people who suffer binge eating disorder have a history of depression and most have a problem coping with stressful situations. Anger, sadness, boredom, anxiety and other negative emotions can trigger an episode of binge eating. Like other eating disorders, binge eating sometimes run in families. Research suggests that susceptibility to eating disorders might be something that can be inherited. Eating disorders could also be as a result of abnormal functioning of hormones that signals fullness and hunger to the brain, and abnormal functioning of proteins that regulate blood sugar and body metabolism.

More often than not, individuals with binge eating disorder have been brought up in an environment where over eating is a common practice or where unnatural emphasis is put on food. For example, in situations where food is used as a reward or to sooth and comfort.

Social pressure to achieve the ‘societal ideal body image’ can put a lot of pressure on some individuals and make those who do not conform ashamed of their bodies and weight which can easily fuel emotional eating. A history of dieting, especially in unhealthy ways like skipping main meals, prolonged detox diets, elimination of a food group from meals or even not eating enough has a strong link to development of binge eating. Children who are exposed to frequent criticism about their bodies and weight are also vulnerable to binge eating.

Binge eating can lead to many physical, emotional and social problems. The most common effect is undesirable weight gain which may lead to obesity and increased risk of non communicable diseases such as hypertension, diabetes and arthritis among others.  A person who suffers from binge eating is also more likely to suffer insomnia, stress, depression, isolation and low self esteem.

Just like any form of addiction, this disorder is not easy to overcome. Unlike other forms of dependance where one can avoid the substance or object of addiction, one can’t avoid food. Food is necessary for survival and a person with binge eating disorder must interact with it often. Therefore, instead of trying to avoid it, one should strive to build a healthier relationship with food, a relationship based on meeting one’s nutritional needs, not emotional needs.

The first step to avoid binge eating is to avoid temptation. One is more likely to eat in excess if they have stored junk food and other unhealthy snacks in the house. By getting rid of all favorite binge foods, you eliminate the temptation. In their place, stock the house with fresh fruits and vegetables to snack on when hunger strikes.

Learning to distinguish emotional hunger from physical hunger is also very important. Just because you feel like eating doesn’t necessarily mean you have to eat. Slow down when eating and pay attention to the flavor and the texture of your food, and how you chew. By doing this, you learn to enjoy your meals more. However, one shouldn’t stay hungry for too long. Skipping meals eventually leads to over eating.

Many people binge eat as an attempt to fight undesirable emotions. A food and mood diary can help one identify what triggers their urge to eat even when they aren’t hungry. Writing down what you eat, what upsets you and how you felt during and after eating can help identify and break the cycle.

The urge to eat is not a permanent feeling; it comes and goes. When the urge hits you, distract yourself with anything that engages your attention. Once the mind is occupied, the urge to binge subsides or fades away entirely.

People who are physically fit, relaxed and well rested have a better ability to handle life challenges. Regular physical activity, getting at least seven hours of sleep, managing stress and connecting with other people helps in the handling of stress, translating into one controlling their appetite  and thus reducing the chances of binge eating.

Late night eating and your metabolism

Metabolism is the chemical process that occurs in a living organism in order to maintain life. Body functions such as breathing, digestion, pumping of blood, elimination of waste among others form part of metabolism.  For all of these processes to take place and maintain life in the human body, energy must be present. This energy comes from the food we eat and is measured in terms of calories.  Naturally, metabolism slows down at night, with its peak in the morning and dips as the day grows old. Metabolism naturally slows down at night when one is sleeping and less active to give the body an opportunity to repair its self.

The total number of calories one uses daily is known as Total Daily Energy Expenditure which is further broken down into three components; Basal metabolic rate which is the total energy the body uses when resting; calories or energy used during physical activity and calories used to digest food and process nutrients.

Most living things including humans undergo physical, mental and behavioral changes known as circadian rhythms that follow a 24hours cycle, mainly in response to light and darkness that slows down most of the body functions at night. When one is sleeping at night, all aspects of their metabolism slow down. However, if one is awake and working at night, or boosts their metabolism with physical activity or digestion with late night eating, their metabolism does not slow down.

Even though total daily calorie intake is what counts in weight gain, it is important to distribute the calories consumed appropriately throughout the day according to need. Eating too much food at night when the metabolism has slowed down will have negative effect not only on your weight but also on your health.

Hectic schedules make many Kenyans forego breakfast or consume inadequate breakfast in an attempt to get to their office in time. In the office, most people will not have time to sit and eat a decent meal or may probably not have the resources needed to buy any meal for lunch. Since in the evenings there is ample time to eat, people tend to eat more and continuously until they sleep to compensate for the day. Binge eating at night is common as people attempt to nurse their end-of-day stresses, exhaustion and emotional issues that were accumulated throughout the day.

Our bodies have the lowest need for calories at night and yet most people eat more during dinner than any other meal. Quite a number of studies done show people who eat more calories at dinnertime while eating nothing or very little for breakfast and lunch tend to become overweight and gain pot bellies. When you consume large quantities of food at this time, the body doesn’t utilize all the calories consumed since metabolism has also slowed down.

Metabolic rate is highest during the first two thirds of the day so it makes more sense to consume more of your calories during the day and go light at dinnertime. Calories eaten earlier in the day are processed more efficiently than those eaten late at night. It is important to start your day with a good breakfast since the body has not had any food for close to 10 hours to help jumpstart your metabolism.

With the current rise in obesity and other non communicable diseases, Kenyans ought to change their eating habits and adopt healthier eating patterns. Unless one is more active at night than day time, Kenyans should aim at consuming majority of their caloric needs during the day, reduce intake at night and get involved in more physical activities.

 

 

The bigger the waist, the bigger the health risk

When I walk around town, offices, schools and churches I can’t help but notice the high number of people with potbellies, both young and old. In the African setting,the potbelly, commonly known as kitambi is wrongfully seen as a sign of wealth and prosperity especially in men.

However, what people see as a sign of affluence is a medical condition clinically known as central or abdominal obesity, which occurs due to excess fat accumulation in the abdomen.With time, this fat builds up and cause the abdomen to protrude excessively causing the “pot belly” effect. Abdominal obesity increase one’s risk of heart diseases, diabetes, some types of cancer, fatty liver disease, hypertension, asthma and Alzheimer’s disease.

Abdominal fat is usually located in two areas. Just beneath the skin there is subcutaneous fat which doesn’t pose a big threat to health but isn’t necessarily good, the other fat is known as visceral fat stored inside the abdomen and around the internal organs. Visceral fats cause accumulation of fats in vital organ cells like liver, pancreas and the heart. These organ cells are not meant to store fat and this accumulation of the fats makes the organs not to function properly .This results inimpaired regulation of insulin, blood sugar, cholesterol as well as abnormal heart function.

There are several lifestyle habits that predispose people to central obesity

One of the major causes of abdominal obesity is energy imbalance created through excess food consumption. The body normally store excess food as fat for future use, with continued over eating, the fat stores expand resulting not only in weight gain but also an expanded stomach. Ideally, to avoid overeating, one should consume at least 5 small nutritious meals distributed throughout the day.

Alcohol is loaded with empty calories meaning its calories add no nutritional value to the body. Alcohol intake can decrease testosterone hormone in men and increase cortisol, a hormone that regulates body processes including metabolism, which leads to accumulation of fat in the abdomen. Alcohol also alters the body’s perception of hunger, satiety and fullness.

Regular consumption of foods and drinks high in sugar like highly processed foods, sodas, table sugar among others is associated with excess weight gain and excess body fat accumulation. Sugars found in such foods and drinks are metabolized faster than other sugars, facilitating accumulation of fat in the stomach. After one consumes a drink or food high in sugar, the sugar is metabolized and stored as fat. These fat cells release a surge in leptin, the hormone that signals satiety in the body,  which can result in leptin resistance. If one is leptin resistant, their brain can’t decode the message of satiety being conveyed hence they are constantly hungry.

The duration that one sleeps greatly influence the levels of hormones that regulate appetite in the body. An adult should have at least 7 hour of sleep every day. Insufficient sleep can cause decreased release of hormone leptin, which signals satiety. Lack of enough sleep can also cause an increase in ghrelin, the hormone which stimulates hunger. This can easily lead to over eating and subsequent fat accumulation. Insufficient sleep also increases cortisol levels, a stress hormone, which triggers sugar cravings. Fatigue caused by deficient sleep leads to less physical activity which promotes accumulation of belly fat and subsequent central obesity.

Physical inactivity is a high risk for abdominal fat accumulation. Most people will consume more food than their body requires at any given time. Unavoidably, the excess food or calories will be  stored as fat especially in the stomach area if one does not exercise. Engaging in regular physical activity can help get rid of excess fat from the body.

This is why you shouldn’t skip meals when trying to lose weight

It is a common practice among people trying to lose weight to skip meals in an attempt to shed off a few kilos. Most people will skip breakfast or lunch and tolerate the hunger pangs until the next meal. However, feeling hungry and running low on energy aren’t the only things your body will suffer from when you skip a meal. There are more serious consequences.

Just as the body keeps its temperature, water content and other parameters within a specific range to provide a stable environment for the body to function optimally, it also works at keeping its weight within a specific range. When one forms a habit of skipping meals, the body develops coping mechanisms that help it adapt in times of shortage; it capitalizes on storage of reserves from the food eaten thereafter which it can fall back on in the anticipated periods of scarcity. The storage is normally in the form of fats which not only increase the body fat mass but also increase the risk of developing non communicable illnesses like obesity and high blood pressure.

Body functions are maintained by energy supplied through meals. By skipping even a single meal, blood sugar levels are significantly affected. If blood sugar is not circulating in the correct amounts, all body organs and functions are affected. Due to insufficient supply of energy, the body’s system shifts into starvation mode as it tries to conserve the little energy it has. Metabolism slows down and food eventually taken isn’t utilized effectively. Most of this food ends up being stored as fat reserves for future use.

When one skips a meal, it increases the likelihood of overeating during subsequent meals. Skipping meals during the day and eating large meals at night can result in serious metabolic changes that can cause elevated blood sugar levels and delayed insulin response, conditions that, if left unchecked, could lead to diabetes.

Eating small frequent nutritious meals or snacks spread throughout the day helps the body function more effectively, improves metabolic function and helps keep blood sugar and energy levels stable. Having 5 small nutritious meals daily makes it possible for a person to consume most if not all the nutrients needs of the day since they are likely to eat different foods at each meal.

For successful weight loss and subsequent maintenance, one should focus more on adopting a healthier lifestyle that incorporates sustainable healthier eating habits and consistent physical activities.

 

Popular foods and drinks that increase the risk of non communicable diseases for Kenyans

Kenyans, especially those in urban settings, are gradually abandoning traditional, healthier foods for more attractive yet unhealthy foods. This leads to an increase in non communicable diseases (NCD’s) which are responsible for over 50% of all hospital admissions and over 55% of all hospital deaths in Kenya.  Approximately 100,000 people die every year in Kenya due to the major NCDs like heart diseases, cancer, diabetes and respiratory illnesses.

Fast foods

Fast food joints have become popular especially for the middle class Kenyan who sees them as cooler and classier. Kenya has provided a ready market for giant companies in the fast food industry. World famous brands have found their way into the Kenyan market with some having more than 5 outlets to meet the growing demand.

A standard plate of food in a fast food joint is composed of a plate of chips, at least 2 pieces of deep fried chicken and a bottle of soda. A medium size serving of chips gives approximately 340 calories, 16grams of fat and 190mg of salt; two pieces of chicken will give between 400 to 600 calories depending on the piece, 550mg of sodium and about 25 grams of fat; and 500ml bottle of soda will give approximately 200 calories.

By the time one is done with their meal, they will have consumed about 1140 calories and 740grams of salt in one meal. Since this meal is low in fiber one is bound to get hungry sooner. If you put in consideration the other meals one will have during the day, this person will end up consuming more calories, fats and salt than the recommended daily intake. Excess consumption of calories increases obesity risk. Obesity is a risk factor to almost all Non Communicable Diseases. Too much sodium consumption makes the body retain water, making it difficult for the heart to pump blood. With time, the heart becomes weaker increasing the risk of hypertension and other cardiovascular diseases.

These foods aren’t entirely unhealthy if prepared and eaten in a better way. Such foods should be eaten occasionally, in small quantities and not together; Instead of having a plate of fries, chicken and soda, one can choose to have either the chips or chicken with a good serving of vegetable salad and a glass of water instead of the soda.

 Processed foods

Due to rapid urbanization and increased production of processed foods, Kenyans have changed their eating habits. Since they are more readily available, processed foods have become the norm in most of the Kenyan households; whole, high fiber traditional foods are slowly becoming a thing of the past. When food is processed, mostly to improve storage and shelf life, important components that are beneficial to health are removed from the food. Most foods are stripped off fiber which is crucial in prevention of many chronic illnesses. Preservatives, flavor and other chemicals in processed foods, alter it’s natural composition. Some of these chemicals can be detrimental to health over time.

 Processed meats

A study released in 2015 by the Cancer Agency for World Health Organization confirmed the link between consumption of processed meats and cancer occurrence. The risk increases with increased consumption; with every 50grams of processed meats eaten daily, there is 18% increased risk of developing cancer of the colon and rectum. Processed meats like bacon, sausages, salami, sandwich browns and hot dogs among others also contain a chemical known as sodium nitrate, a preservative, which can potentially damage blood vessels causing narrowing and hardening of arteries which increase the risk of heart diseases. This chemical can also impede on the body’s ability to process glucose increasing the risk of type 2 diabetes.

Nyama choma

When juices and fat drippings from meat hit open fires when roasting, compounds known as polycyclic amines and polycyclic aromatic hydrocarbons are formed. With increased and frequent consumption of roast meat, these compounds can potentially cause changes in a person’s DNA raising their risk of cancer especially colon and rectal cancers. The tasty burnt sections of the meat contain the highest concentration of the compounds hence vital to trim them off before eating.

Roasted meat is not entirely unhealthy if prepared well. Trimming off the visible fats from the meat before roasting reduces the amount of fat and juice dripping on the open fire hence reducing formation of compounds that increase cancer risk. Marinating any meat in natural spices and herbs before roasting is thought to reduce formation of cancer causing compounds. A study conducted by Kansas States University and Science Food Institute showed a 72% drop in carcinogenic compounds of meat marinated in natural herbs. Furthermore, marinating tenderizes the meat reducing the time and temperature needed to cook the meat.

Excess sugar intake

Excess sugar intake causes overweight and obesity in both children and adults. Sugar acts on the brain, like a drug, to promote more intake. Excess sugar consumption prompts production of brain natural opioids, a substance with morphine- like effect which causes the brain to get addicted to stimulating the release of its own opioids as it would to drugs like heroine, increasing the desire to consume more sugar increasing the risk of developing type 2 diabetes.

Excess sugar intake also decreases the control the hormones that signal fullness and hunger causing people to eat when they are not hungry or to eat in excess since the feeling of satiety is not experienced. Excess food intake is a risk factor to many noncommunicable illnesses including obesity, diabetes, and hypertension.

By consuming less processed foods and more of whole traditional foods, Kenyans will be able to keep their sugar intake at a desirable level and consequently reduce risk of conditions associated with high sugar intake.

This article was first published by the Standard Newspaper on Sunday, 30th October 2016

Article by Faith Kariuki Biongo

Healthy lifestyles can reduce breast cancer risk

Cancer is the third highest cause of death in Kenya after infectious and cardiovascular diseases causing approximately 7% of all deaths every year. 39,000 new cases of cancer are reported annually with approximately 27,000 deaths per year. The most common cancers in women are breast and cervical cancers with breast cancer accounting for 23.3% of all cancer deaths. (Kenya Network of Cancer Organizations.)

It is estimated that approximately 10% of all cancer cases, including breast cancer, can be prevented through adopting a healthier lifestyle including healthier dietary habits. Even though no single food can on its own offer protection against cancer, a diet with plenty of plant foods such as fruits, vegetables, whole grains and legumes may help lower risk of many cancers.

Insufficient consumption of plant based foods is among the top ten risk factors of global mortality with 1.7 million people dying every year due to conditions attributed to low fruits and vegetable consumption (WHO, 2003). According to the 2015 Kenya Stepwise Survey for Non Communicable Diseases (NCDs) report, only 6% of Kenyans consume the recommended amounts of fruits and vegetables per day.

To improve overall health and reduce the risk of certain non communicable illnesses like some type of cancer, heart diseases, , diabetes and obesity; World Health Organization (WHO) advise eating at least 400 grams or 5 servings of fruits and vegetables per day.  A serving of vegetable is equivalent to one cups of uncooked, or half a cup cooked vegetables, while a serving of fruits is equivalent to one medium whole fruit or half a cup of chopped fruits.

In order to consume the recommended amounts of fruits and vegetables, every woman should make a deliberate effort to ensure vegetables are the largest portion on their plate in all the main meals, and instead of snacking on highly processed foods snack on fruits or vegetable cuttings in between the main meals.

 

Lack of, or inadequate physical exercise is the 4^th leading cause of death worldwide according to World Health Organization. Physical exercise may reduce risk of various cancers including cancer of the breast, colon, endometrial and prostrate. Physically active women are faced by lower risks of cancer and other non communicable diseases as compared to inactive women. (American Cancer society). Thirty to sixty minutes of daily moderate to high-intensity physical activity is associated with a reduction in breast cancer risk by approximately 30%.

Raised levels of the hormone estrogen are associated with an increase breast cancer risk. However, consistent physical exercise helps lower this hormone thus reducing the risk of developing breast cancer. As women age, their body cells undergo changes which makes it very easy to store excess. When a woman hits menopause, these fat cells facilitates production of estrogen. Regular exercising helps rid the body off the excess fat hence less estrogen is produced.

Being overweight or obese increases a woman’s risk to breast cancer among other types of cancer. Overweight and obesity are the most important known avoidable causes of cancer after tobacco. A study done using National Cancer Institute Surveillance, Epidemiology, and End Results (SEER) data in 2007, estimated that in the United States, about 34,000 new cases of cancer in men and 50,500 in women were due to obesity.

Excess body weight with a body mass index (BMI) above 25 does not only increase breast cancer risk but also its recurrence. Women should work towards achieving and maintaining their weight within the ideal range through maintaining healthier eating habits and consistent physical activities.

Risk of breast cancer is estimated to go up by 15% in women who have at least 3 alcoholic drinks per week; a drink of alcohol is approximately 150ml of wine, 350ml of beer, and 44ml of spirits and liquor. With each additional drink this risk is estimated to go up by 10%. The body converts alcohol into acetaldehyde during its metabolism, a toxic compound that can damage a person’s DNA. This chemical can also stop cells from repairing the damage increasing the risk of developing cancer.

With breast cancer affecting 34 in every 100,000 women in Kenya, adopting a healthier lifestyle is undoubtedly the best ways Kenyan ladies can take charge of their health and reduce breast cancer risk.

This article was first published by the Standard Newspaper on Sunday, 23rd October 2016.

Article by Faith Kariuki Biongo