Insulin resistance occurs when your body’s cells don’t respond effectively to insulin, leading to higher blood sugar levels. For example, if you often feel fatigued, have cravings for sugary foods, or notice unexplained weight gain, these could be signs of insulin resistance. Causes of insulin resistance. How does insulin resistance happen? Insulin resistance develops when … Read more
Weight gain can be a reflection of life’s changes, but it doesn’t define a woman’s worth or beauty. While it’s common for women to experience weight gain over the years, three primary factors often contribute to this change: hormonal fluctuations, lifestyle changes, and metabolic shifts. Hormonal Fluctuations and Weight Gain. Estrogen, a key hormone in … Read more
Maintaining a healthy weight is very important not just for women with diabetes, but for us all. As it plays an important role in managing the condition and reducing the risk of diabetes related complications. With the rising prevalence of diabetes, particularly type 2 Diabetes, understanding the specific challenges that women face is essential for … Read more
Female Reproductive Health is important because it influences both physical comfort and emotional health. A balanced microbiome, which consists of various bacteria, plays a very important role in maintaining this health. However, most women may experience reproductive health issues, including bacterial vaginosis, yeast infections, and urinary tract infections (UTIs) too often than not. Studies show … Read more
Diabetes is a chronic condition characterized by elevated blood sugar levels due to the body’s inability to produce or effectively use insulin. Managing diabetes effectively is important, as it can help prevent complications such as heart disease, nerve damage, and kidney issues. Nutrition plays a key role in this management, as the foods we consume … Read more
Do you ever take your time to examine your poop after doing your business, or do you just flush and forget? Your stool can tell you a lot about your health, including your diet, hydration levels, and even indicate an underlying medical issues. Common Stool Colors and what they Mean. Practical Tips for Improving Digestive … Read more
Adopting a set of guiding principles can help individuals, particularly women, to understand their nutrition and health journey effectively. Understanding the relationship between nutrition, weight management, women’s health, and diabetes is crucial for long-term health and well-being. Here are 5 principles that can lead to better health outcomes; 1. Prioritize Whole Foods Whole foods—fruits, vegetables, … Read more
What was the hardest personal goal you’ve set for yourself? Changing food intake habits for weight loss can be so challenging because it requires not only physical adjustments but also mental and emotional discipline. It often involves breaking lifelong habits, resisting cravings, and developing a healthier relationship with food. Consistency, patience, and self-awareness are crucial, … Read more
A healthy diet is essential for women to maintain energy, overall well-being, and manage specific health needs. By focusing on balanced meals, whole foods, and mindful eating habits, women can enhance their nutritional intake and promote long-term health. Common Women’s Health Issues and What Foods to eat. 1. Reproductive Health Issue: Menstrual Disorders (e.g. PCOS) … Read more
Contrary to popular belief, achieving and maintaining a healthy weight doesn’t require extreme diets or sacrificing your favorite foods. By understanding and applying a few key principles, you can enjoy a varied and satisfying diet while keeping your weight in check. Here’s a few Tips; Mindful Eating: Meals are often a social event, enjoyed with … Read more
Preventing blood sugar spikes is essential for managing diabetes and maintaining overall health. Here are some strategies: 1. Balanced Diet 2. Portion Control Manage portion sizes: Avoid large servings of high-carb foods. For example, instead of a large portion of ugali, have a moderate serving with plenty of vegetables and a source of protein. 3. … Read more
Managing diabetes involves a combination of medication, diet, exercise, and lifestyle changes. Here are some small habit changes that can help manage diabetes, along with examples: Other Small Habit Changes That Can Help To Manage Diabetes.
Planning a diabetes-friendly grocery list requires careful consideration of foods that help manage blood sugar levels while providing essential nutrients. It’s also important to incorporate locally available foods. Here’s a simple guide with examples: 1. Vegetables and Greens Vegetables should form the cornerstone of a diabetes-friendly diet due to their low glycemic index (GI) and … Read more
Assessing your eating habits is crucial for managing diabetes effectively. Understanding what, when, and how much you eat helps you maintain stable blood sugar levels. From keeping a food diary, noting the types and quantities of food consumed, along with the timing of your meals. To Paying attention to carbohydrate intake, as it directly impacts … Read more
Weight loss can be a complicated process influenced by multiple factors. It is tied to food yes, in most cases, however, there’s so much to it as well. For example; Dietary Habits: Consuming too many calories from unhealthy foods, frequently consuming processed foods and skipping meals (which can lead to overeating later) Zero Physical Activity: … Read more
A stroke occurs when there is a disruption of blood flow to the brain, either due to a blockage (ischemic stroke) or a rupture of a blood vessel (hemorrhagic stroke). This interruption deprives the brain of oxygen and nutrients, leading to damage or death of brain cells. Stroke can result in various symptoms depending on … Read more
Some fruits are better for managing diabetes due to their lower glycemic index (GI) and fiber content. These fruits can help regulate blood sugar levels more effectively. What is glycemic index? The glycemic index (GI) is a scale that ranks carbohydrate-containing foods based on how they affect blood sugar levels. Foods with a high GI … Read more
Diarrhoea, characterized by frequent loose or watery bowel movements, is a common gastrointestinal issue that can disrupt daily life and cause discomfort. Whether caused by infection, diet, or underlying medical conditions, diarrhoea can significantly impact one’s well-being and hydration status if not managed properly. Fortunately, with the right approach to diet and lifestyle, it’s possible … Read more
Diabetes mellitus, commonly known as diabetes, is a chronic metabolic disorder characterized by high blood sugar levels over a prolonged period. It arises when the body either cannot produce enough insulin or cannot effectively use the insulin it produces. Insulin, a hormone produced by the pancreas, is crucial for regulating glucose uptake into cells for … Read more
Vegetarians, there are many protein-rich options to choose from. Some great sources of protein include legumes such as lentils, chickpeas, and black beans. Nuts and seeds such as almonds, pumpkin seeds, and chia seeds are also excellent sources of protein. Additionally, soy products like tofu are great vegetarian options with high protein content. Whether you’re … Read more
Avocado is frequently celebrated as a superfood owing to its abundant nutrient profile. With a diverse array of vitamins, minerals, and beneficial fats, this fruit provides a wealth of health advantages. Avocados are packed with nutrients like healthy fats, fiber, potassium, and vitamins C, E, and K. They’re great for heart health, digestion, and skin. … Read more
While maintaining a healthy weight is important, it is just one piece of the puzzle when it comes to overall well-being. In fact, numerous studies emphasize that a person’s weight alone is not a reliable indicator of their health status. What’s the relationship between weight and health? The relationship between weight and health is quite … Read more
Over the years there have been many discussions around carbohydrates and their importance in our diets. Some people are leaning towards getting more of their calories from carbohydrates while others are going to cut off carbohydrates completely from their diets, in other words making carbohydrates a non-essential part of our daily diets.These are the discussions … Read more
Living with diabetes can be challenging, especially when it comes to snacking. Many popular snack options are high in sugar and carbohydrates, which can cause spikes in blood sugar levels. However, making informed choices and selecting diabetic-friendly snacks is crucial in controlling blood glucose levels throughout the day. With your goal being to keep the … Read more
Most people are already taking ginger and garlic for various health reasons. Garlic and ginger are not only delicious but also have numerous health benefits. They add great flavour to dishes and are known for their antimicrobial properties, which can help boost the immune system and improve digestion. Ginger: Garlic: How to use ginger to … Read more
Electrolyte imbalance occurs when the levels of electrolytes in your body are either too high or too low, which can disrupt normal bodily functions. Symptoms can include muscle cramps, weakness, confusion, and irregular heartbeat. It’s important to maintain proper electrolyte balance through diet and hydration. Sodium Electrolyte imbalance involving sodium refers to abnormal levels of … Read more
What supplements are you taking? why do you feel like you need them? How many of those supplements are you taking? These are the three very first questions you will need to ask yourself. What are Nutrition supplements? Products in the form of powders, tablets, capsules, and even drinks that may contain minerals, vitamins, or … Read more
As a nutritionist, I find it frustrating when people ask for quick fixes or miracle diets for weight loss instead of focusing on sustainable, long-term lifestyle changes. It’s important to understand that good nutrition requires consistency and patience. Is there a quick fix or miracle diet for weight loss? While there are many diets and … Read more
Dietary Fibre plays a crucial role in a healthy diet by aiding digestion, regulating bowel movements, and promoting overall gut health. It also helps lower cholesterol levels, control blood sugar levels, and may even aid in weight management by promoting feelings of fullness. Including a variety of fibre-rich foods like fruits, vegetables, whole grains, and … Read more
Eating seeds is a simple yet effective way to enhance your overall health and well-being. Seeds are packed with essential nutrients, vitamins, and minerals that contribute to various aspects of your health. From supporting heart health to providing a rich source of antioxidants, seeds offer numerous benefits. In this blog, we explore 10 key advantages … Read more
As you enter your 30s, focusing on nutrients like calcium, vitamin D, iron, and omega-3 fatty acids becomes increasingly important for bone health, muscle strength, energy levels, and overall well-being. Why do you need more calcium in your 30s In your 30s, bone density begins to decrease gradually, so ensuring an adequate intake of calcium … Read more
The amount of carbohydrates you need for weight loss depends on factors such as your metabolism, activity level, and overall calorie intake. Generally, a moderate reduction in carb intake can be beneficial for weight loss. Still, it’s important to focus on the quality of carbs (like whole grains, fruits, and vegetables) rather than simply cutting … Read more
Proteins are essential for overall health, and women, like men, benefit from a balanced protein intake. Proteins are crucial in muscle maintenance, immune function, and hormonal balance. Adequate protein consumption can also support weight management by promoting satiety. Additionally, during certain life stages such as pregnancy, breastfeeding, or menopause, protein needs may increase to support … Read more
Sugar? “ooh No, thank you.” I’m diabetic. You will hear this more often than not. Diabetes has become a major medical condition and it’s among the top causes of premature deaths. The most contributing factor is a change in our lifestyle and food choices, that often leads to type 2 diabetes. 1. What is Diabetes … Read more
Many individuals are in search of ways to achieve fast weight loss. Whether it’s for aesthetic reasons, medical concerns, or wanting to improve overall well-being, people often seek rapid and effective methods to shed extra pounds. However, it’s important to understand that fast weight loss requires a strategic and balanced approach that ensures both short-term … Read more
The risk factors of type 2 diabetes circle around lifestyle issues, from physical inactivity to not caring what we eat. Here are some factors that can get you diabetes… 1. We are getting lazy by the day Laziness is nothing more than the habit of resting before you even get tired. According to the World … Read more
Constipation can indeed be uncomfortable and even lead to more serious health issues if left untreated. Lifestyle factors such as lack of physical activity, inadequate water intake, and a diet low in fiber can all contribute to constipation. Constipation can be caused by a variety of factors, including: If you continue to experience constipation despite … Read more
Weight management is a common concern for many people, and you’ve touched on some key factors that can influence it. It’s crucial to approach it with patience and persistence, as it often involves a combination of lifestyle changes. Making sure you’re in a calorie deficit, tracking your food intake accurately, prioritizing quality sleep, managing sodium … Read more
Intermittent Fasting involves alternating periods of eating and fasting, offering health benefits like weight loss, improved heart health, and control over diseases such as diabetes. Guidelines suggest choosing a personal fasting schedule, like the popular 16:8 method, eating healthily, and avoiding overindulgence post-fasting. It may not be suitable for everyone, including children with type 1 diabetes and pregnant women, and consulting a doctor beforehand is crucial.
Misconceptions cloud understanding diabetes, implicating sugar intake and lifestyle as sole culprits. While sugar doesn’t directly cause diabetes, excess increases obesity risk, a factor for type 2 diabetes, which stems from genetic and lifestyle influences. Early prevention and a healthy lifestyle can mitigate risks, with no diabetes type being less serious as each can lead to life-threatening hyperglycemia. Diet management, including moderation of meat and fats intake, is crucial, and brown foods with dietary fiber can aid glucose control. Contrary to beliefs, diabetics need emergency sweets to combat hypoglycemia risks alongside medications.
If you have ever thought about weight loss, you must have come across the famous keto diet and its extraordinary effects on attaining fast weight loss results. There’s a massive number of posts and videos, weight plan programs, that give too much credit to this particular diet plan, most of which often may not mention … Read more
Heart health refers to the overall well-being of your cardiovascular system, which includes your heart and blood vessels. Maintaining heart health is crucial for reducing the risk of cardiovascular diseases such as heart attacks, strokes, and high blood pressure. While there isn’t a single magic bullet food that guarantees perfect heart health, there are indeed … Read more
An eating disorder is a serious mental health condition characterized by disturbances in eating behaviors and attitudes towards food and weight. There are several types of eating disorders, including anorexia nervosa, bulimia nervosa, binge-eating disorder, and others. The 3 Most Common Eating Disorders. Even though there is no specific cause of eating disorders, your thoughts … Read more
There are several misconceptions surrounding eggs and their impact on a baby’s brain development. Let’s address them: However, eggs are an excellent choice when you are looking to provide proteins, for a child and even for adults. By including eggs in a baby’s diet, parents can provide a rich source of these essential nutrients that … Read more
Kidney failure occurs when the kidneys lose their ability to filter waste products and excess fluids from the blood effectively. Risk factors for kidney failure include: Managing these risk factors through lifestyle changes, such as maintaining a healthy diet, exercising regularly, not smoking, and managing chronic conditions like diabetes and hypertension, can help reduce the … Read more
When Your blood sugar level is elevated, not too high to be regarded as type 2 diabetes, we can term that as pre-diabetes. Pre-Just before it progresses to become type 2 diabetes. You have prediabetes when your blood glucose level is between 7.9mmol/L and 11mmol/L. The good news about prediabetes is that you can make … Read more
Gaining weight healthily involves a combination of consuming nutritious foods in the right proportions and engaging in regular exercise to build muscle mass rather than just accumulating fat. Here are some tips to help you healthily gain weight: Healthily gaining weight is highly recommended when you have very low body weight and there’s a need … Read more
How will you know your blood glucose level is too low? Hypoglycemia occurs when your blood glucose level falls too low, lower than 4.0 mmol/L. It can occur in people with type 2 diabetes, but it’s most common in type 1 diabetes. Low blood glucose levels are very dangerous when left untreated and that is why … Read more
Iron deficiency anaemia is a common nutritional disorder characterized by a decrease in the number of red blood cells. Or a reduction in the amount of haemoglobin in the blood, both of which can lead to; It is essential to incorporate nutrient-dense foods into your diet that are rich in iron, a mineral for the … Read more
Protein play a crucial role in supporting muscle development, aiding in weight management, and promoting overall well-being. What are protein foods? Proteins are a food group responsible for the building and repair of your body tissues and organs. There are so many sources of proteins including those from plants and animals. Sources of proteins; Soya Beans … Read more
There have been so many controversial issues as far as portion control is concerned. Researchers believe that portion control alone can help you lose weight quite faster than you’d imagine, and even manage lifetime conditions like Type 1 and Type 2 Diabetes! Portion control is the easiest way to stay on track in a weight … Read more
Dehydration is a condition that affects so many people, especially young children, and older adults but the rest of the population as well. We are talking about dehydration because we want to avoid complications that result from your body getting dehydrated, like electrolyte imbalance, which can be life-threatening. Dehydration can be mild, which means it … Read more
Carbohydrates are a primary source of energy for the body, including the brain. They provide glucose, which is crucial for brain function and overall energy. However, it’s essential to consider the quality and quantity of carbohydrates consumed. Opting for complex carbohydrates like whole grains, fruits, and vegetables provides sustained energy and essential nutrients, while refined … Read more
The role of fruits in health and wellness cannot be overstated. Full of essential vitamins, minerals, antioxidants, and fiber, fruits offer a natural and delicious way to enhance your health and well-being. From boosting immunity to promoting heart health and aiding digestion, the benefits of incorporating fruits into your diet are so many. Here are … Read more
When your doctor asks you to be on a low-carbohydrate diet, do you understand what that means? For individuals with diabetes, anything that points towards the prevention of hyperglycemia is received with open hands. it’s quite important to lay down some basics about a low-carb diet. A regular diet would normally provide about 225 grams to 330 … Read more
There are mistakes that we make when we are on a weight loss journey. We should understand that coming from being obese to a healthy weight is a process. it will not happen overnight. It’s not something that you will sleep and wake up and it’s already happened. Having a healthy weight is something that … Read more
Managing diabetes requires monitoring different aspects including complications, in order to sustain good health. Whether it’s keeping track of blood sugar levels or embracing lifestyle adjustments, taking proactive steps can greatly mitigate the likelihood and severity of diabetes-related issues. Kidney damage Kidney Damage (Diabetic Nephropathy): Over time, high blood sugar levels can damage the kidneys’ … Read more
Diabetes is a medical condition that can silently creep into our lives, often showing little or no warning signs before making its presence known. Recognizing these early indicators is crucial for early intervention and effective management of this chronic condition.
Obesity is linked to cardiovascular diseases and is prevalent in many societies. Small lifestyle changes can lead to significant weight gain and health consequences. To tackle obesity, we need education, access to healthy foods, opportunities for physical activity, and support for sustainable lifestyle changes. It’s important to recognize the challenges involved in weight loss and … Read more
We need to know the different types of diet zones because when you know where you fall, you can adjust for the best. In most cases we eat mindlessly, we eat the volume we want, not the calories we need, unfortunately, our stomachs are very bad at doing math, they can’t count calories.
The food we consume has a direct impact on our physical health and mental well-being. It’s important to make healthy dietary choices because the nutrients we ingest play a key role in shaping our bodies and minds. Modernization has indeed brought both benefits and challenges, particularly when it comes to our relationship with food. The … Read more
