Thursday, 31 August 2017

What Are Probiotics?



Probiotics are “good” bacteria and yeasts that help keep your digestive system healthy by controlling growth of harmful bacteria. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy. Prebiotics are carbohydrates that cannot be digested by the human body. They are food for probiotics.

How Do They Work?

Here are some of the ways they may keep you healthy:
  • When you lose "good" bacteria in your body (like after you take antibiotics, for example), probiotics can help replace them.
  • They help balance your "good" and "bad" bacteria to keep the normal functioning of the human body.

Wednesday, 7 June 2017

Healthy Eating During Ramadan


 “Good nutrition during Ramadan prevents the negative effects of fasting such as constipation, heartburn, migraines, dehydration, poor blood glucose control etc” Kepha Nyanumba- Consultant Nutritionist, AAR Healthcare Ltd

Ramadan is the Muslim holy month marked by daily fasting from dawn to sunset, increased religious observance and self-reflection. This period is a great opportunity to focus on bringing back a balanced and healthy lifestyle in your life. Good nutrition during this month will prevent the negative effects of fasting such as constipation, heartburn, migraines, dehydration, poor blood glucose control etc 
Nutrition and Fasting
During this blessed month of Ramadan there will be long days of fasting and it is important to maintain optimal nutrition while observing this important pillar of Islam. This should be done by eating healthy foods and appropriate serving sizes. All individuals who fast should maintain a healthy diet which includes a variety of foods rich in nutrients. After breaking the fast, meals vary between different cultures but try to make sure the foods you eat provide a balance of starchy foods, fruit and vegetables, dairy foods and protein-rich foods like fish, eggs, lean meat  and beans. After a long fast it’s natural to desire to treat yourself but try to avoid fatty and sugary foods. Remember that you only have a relatively short time each day to eat and drink to provide your body with all the essential nutrients and fluids it needs to be healthy.
General Dietary tips:
  • Slow-digesting foods are the best choice for nourishing the body throughout the day. Choose foods such as: barley, wheat, oats, beans, lentils, brown rice and nuts. These foods contain fiber which will help prevent constipation and stomach upset during fasting.
  • Avoid foods that are digested quickly such as: foods containing sugar, white flour or other refined carbohydrates.  
  •  Instead of always packing sodium-loaded processed sandwiches; try using high-quality protein such as grilled fish or chicken breast sandwich. These protein alternatives are usually nitrate-free and more heart health friendly.
  • Reduce caffeinated drinks which can have a diuretic effect and make you loose much needed fluid during fasting.
  • Remember that a healthy individual does not need to overeat or compensate for normal daily meals.
Dehydration
Dehydration is a common occurrence during a fast. The body continues to lose water and salts through breathing, sweat and urine. The quantity of water loss will vary depending on the weather, how much you had to drink before your fast, the degree of physical exertion and the ability of the kidneys to retain water and salts.  Prevention is always better than cure. In case you do not adequately rehydrate before a fast, your risk of dehydration is increased. This risk is higher in the elderly and in those taking tablets such as diuretics. Depending on the severity of the dehydration, you may experience a general feeling of being unwell, lethargy, muscle cramps, dizziness, disorientation and even collapse or fainting. Drinking plenty of fluids, as well as consuming fluid-rich foods, such as fruit, vegetables, soups and stews, is very important to replace fluids lost during the day and to start the next day of fasting well hydrated.
Kepha Nyanumba (Consultant Nutritionist, AAR Healthcare Ltd), Tel: + 254 (0) 723 103 028, Email: kephanyanumba@gmail.com / kepha.nyanumba@aar-healthcare.com, Follow me on twitter: knyanumba or kephanyanumba.blogspot.com.

Sunday, 28 May 2017

Are you eating yourself to cancer?

 By EUNICE KILONZO
Cancer is quickly becoming one of Kenya’s worst health burdens, with 60 people dying of the disease every day and nearly 30,000 new cases diagnosed annually.But why is this so? Why has this debilitating disease become so prevalent in the country in the last 10 years?
 While there are many causes of the disease — including environmental, physiological and biological — one easily rectifiable Kenyan trend is predisposing tens of thousands of people to attack; and that trend is the changing food choices for a rapidly urbanising population. Some of the popular foods have been found to either be outrightly carcinogenic, or containing chemicals and additives that can aid the growth of cancerous tumours in the body — by causing cells to divide faster than the normal rate — if over-consumed.
http://www.nation.co.ke/health/Are-you-eating-yourself-to-cancer/3476990-3937440-djxqtez/index.html 

Thursday, 17 November 2016

On the road to 63

By ELIZABETH MERAB
More by this Author
Every day, 3,400 children are born in Kenya. However, only half of these will live to the current life expectancy age of 65. While this is a troubling reality, the chances of living a long life in Kenya today are better than in the past two decades, when life expectancy was capped at less than 60 years.
A study published last month in the scientific journal The Lancet reported that Kenya’s population, just like the rest of the world’s, is gaining years, and that means there is something the country is doing right.
Today, Kenyans are living longer than they did 25 years ago, mainly due to large drops in death rates, particularly in the last 10 years, for diseases such as HIV/Aids, malaria, and diarrhoea. A slight drop in maternal deaths in the country — from 371 deaths per 100,000 live births in 1990 to 338 in 2015 — has also been hailed for this increase in life expectancy http://www.nation.co.ke/On-the-road-to-63/1148-3444716-14do05h/

Wednesday, 26 October 2016

What the dark spots on your banana mean


The last few weeks have seen health conscious online fanatics dig in on the scum that is artificially ripened bananas after it emerged that some bananas sold in Kenya are treated with calcium carbide to speed up their ripening.
Of course it is easy to understand why: quick bucks. And it is not just for bananas. Apparently, the calcium carbide technology – if you may call it that – is used on a wide range of fruits including mangoes, pawpaw, and water melons.
But naturally ripe bananas have dark 'polka dot' spots. According to nutritionist Kepha Nyanumba, a consultant with AAR, calcium carbide is meant to subvert the process of ripening.
 “The fastened process therefore causes an even glow of yellow on the skin,”  and "such bananas (as well as other fruits) are not fit for human consumption. The chemical used contains phosphorus hydride and arsenic.”
When consumed, Kepha says that the chemical is known to cause ulcers, “a burning sensation that may also be accompanied with diarrhea and vomiting.”

Studies have also indicated that calcium carbide is a carcinogen — an agent capable of causing cancer. In the fast paced world of trade, Kepha fears that residents of Nairobi – and indeed many parts of Kenya – may have to do with bananas ripened using this dangerous chemical. However, he advises, thorough washing of fruits using clean water may greatly lower concentration of the bad chemical.
The fruit, says Kepha, is among the best sources of potassium – an electrolyte against sodium. Ideally, one needs a maximum of two bananas in a day. This would reduce poisoning if one has bought artificially ripened bananas.
Among symptoms that you should watch out for regarding calcium carbide ripened bananas are headaches, dizziness, and occasionally blurred vision.
 Well-ripened bananas, adds Kepha, go through a natural cycle of respiration that causes buildup of ethylene gas which then transforms the hard white core into a soft pulp. The process, he says, is gradual but complete.
“That is an aspect that bananas ripened with calcium carbide don’t have. The outer parts may feel soft but soon enough one discovers that the inner sections are hard. Such bananas, when swallowed, cause a lot of digestive problems and discomfort,” says Kepha.
In many developed countries, calcium carbide is banned from civilian use.
Its dangers are well documented. Speaking to Mail online, Indian dermatologist Dr Ak Dadhwal revealed that Calcium carbide leads to skin allergies. In extreme cases, victims will suffer from skin cancer.
 He warned: "The use of this chemical should be stopped completely in order to wipe out the risk of cancerous diseases."
 It should also be known that bananas can be classified as starch or fruits. When green, bananas are essentially starch. When ripened, they become fruits. It is green bananas that shroud businesses will apply calcium carbide to cause an instant and even glow of mellow that gives the impression that the fruit is ripe.

Monday, 29 August 2016

Constipation



Constipation is a common gastrointestinal problem. It speaks to your ability to eliminate the waste products of digestion. Many people only experience constipation for a short time, but for others, constipation can be a long-term (chronic) condition that causes significant pain and discomfort and affects quality of life.You should have a bowel movement daily and preferably more than once. You should feel like eating, be able to eat without discomfort and feel energized by your meal. People who experience constipation have infrequent bowel movements; pass hard stools or strain during bowel movements. What is considered normal varies widely.  In general, however, you’re probably experiencing constipation if you pass fewer than 3 stools per week, and your stools are hard and dry.

Take Action!
In my experience, most people with a chronic constipation had signs of dysfunction but never paid attention to the warning signs their bodies were giving them; or they never realized that their symptoms were important warning signs of dysfunction in the body. Some people assigned no value to their symptoms because many other people have them too. They believed it was ok to have the symptoms they were having, and those symptoms didn’t mean anything because everyone has them; or “they don’t bother me that much”; or “I’ve learned to live with them”.  Ignoring your symptoms is like ignoring the “check engine” light on your car. If you kept ignoring it, it could eventually become a very costly mistake. Always consult a nutritionist incase of persistent constipation.

Monday, 15 August 2016

Dangers of Chronic Dieting


There is no doubt that dieting is ingrained in our culture. We live in the age of instant everything and there’s a natural temptation to fall for a weight-loss plan that promises quick weight loss in only weeks rather than months. Chronic dieting involves dieting over a period of years with the goal of achieving or maintaining a certain (often unrealistic) weight or body type. The chronic dieter is always chasing a number on a scale with the thought that once they get there, they can finally relax and enjoy their life. Most people don’t understand the health consequences of chronic dieting that is always camouflaged as a path to great wellness and health.
 What are the Dangers of Chronic Dieting?

  • Chronic dieting erodes our health and well being by contributing to medical problems such as hypertension, a slowed metabolism and psychological problems such as anxiety and depression.
  • The problem with fad diets is that they will most likely last just as long as it took you to lose the weight. Instead of losing weight gradually over time and being able to maintain the weight loss, these short-lived diets will actually end up costing you more than you bargained for. Because of their quick-fix results, many people unfortunately get caught up in the cycle of dieting for a specific event, gaining the weight back, and then trying a new fad the next time.  To lose weight and keep it off, you must break the cycle of chronic dieting and focus on making healthy lifestyle choices. Losing just 5 percent to 10 percent of your current weight can lead to health benefits.
  • Some weight loss diets restrict certain nutrients such as carbohydrates or complete food groups, such as dairy.  When you aren’t eating well-balanced meals, you are likely missing some essential nutrients that can lead to micronutrient deficiencies.

Chronic Dieting and Eating disorders
Chronic dieting is associated with eating disorders that commonly coexist with other conditions, such as anxiety disorders, substance abuse and depression. Eating disorders describe illnesses that are characterized by irregular eating habits and severe distress or concern about body weight or shape.  There are a number of different eating disorders; all of them are life- altering and pose a risk, to say the least. The three most common types of eating disorders include anorexia nervosa, bulimia nervosa and binge eating disorder.
The Path to Recovery
The solution to sustainable weight loss is to start looking at health and weight from a lifestyle perspective. When I talk to clients about this, they feel scared, even terrified. They believe that if they give up dieting, they will lose control and gain a lot of weight. They don’t. Understanding the difference between a healthy lifestyle and chronic dieting is critical to laying down the shield and picking up your life. If you want to change your health, you have to choose to stop buying into this system of deprivation dieting and chronic stress, and find a different approach that supports your long term health and wellness.
Kepha Nyanumba Consultant (Nutritionist, AAR Healthcare Ltd). Email: kephanyanumba@gmail.com / kepha.nyanumba@aar-healthcare.com, Follow me on twitter: knyanumba or kephanyanumba.blogspot.com.