7 signs you are eating too much sugar

From premature ageing to unexplained bloating

Welcome to this article where I'm going to take you through on the signs that you might be taking too much sugar.

As you all kow how sugar tastes so sweet to mostly this young children who can squander sugar anytime whenever they encounter with it so you must keep it safe away from children.So too much intake of sugar can results to many sickness like migraine and we know how migraine hurts.Sugar and refined carbohydrates are considered 'empty calories', mainly because they don't contain any useful nutrients to you body. However, reducing your sugar intake levels may not be easy. Some foods high in sugar are heavily processed, and the sugar is added to make them more sweet and desirable. Such foods always you can not get to spot the sugar until you get to taste them  and often those that are marketed as 'healthy', or low in fat which can be the worst offenders. In most cases, ready meals could contain up to 15 teaspoons of sugar per portions.I think you have encountered this.

Continue reading so you can get to know the signs that you might be taking too much sugar so you can reduce before it's late for your health.

These are the 7 signs you are taking too much sugar.

1. Premature ageing.

Too much consumption of sugar can cause damage which is long term to your skin thus  premature wrinkles and ageing. Excessive intake of sugar can also contribute to an imbalance of the female menstrual hormones which could result in pimples on the face  and even along the jaw line. Sugar is also the favourite food of less desirable gut bacteria and yeast, and consuming too much could lead to an imbalanced gut flora and inflammation in the body, typically seen in skin conditions such as eczema.

We know how we take much time to maintain our skin so let's consume little sugar to maintain our skin from getting premature wrinkles.

2. Constant cravings.

Always sugary foods are very addictive especially to children they have the tender of loving chocolates biscuits forgetting not understanding the consequences so the moment they spot such sweets around the round they would love to have a taste whereby they would want to taste everyday which is harmful. Foods high in sugar levels  have been realized to activate the reward pathway in the brain by releasing dopamine, similar to that of addictive drugs. The nutrient chromium could help to restore normal insulin function and supplementation has been shown to contribute to the maintenance of normal blood glucose levels and to reduce sugar and carbohydrate cravings. 

3. Low energy .

Following the excessive consumption of sugar, the pancreas releases insulin to help transfer glucose to the cells, meaning we may experience a rush of energy. Once used up, we can experience a dip in energy as the body demands more sugar to start the cycle all over again. It is not hard to imagine that the higher the sugar peak, the more extreme the sugar dip that will follow-up.

4  Bloating 

 To bloat is to fill soft substance with gas and so too much consumption of sugar can make your stomach be filled with gas thus making you feel so uncomfortable throughout However,less desirable bacteria and yeast produce gases when they ferment our undigested food in the colon. Those individuals who love veggies, are not believed to produce any gas. An overproduction of gas can lead to pain after eating, uncomfortable bloating "koresana" and flatulence in the stomach.

5. Weakening the immune system.

Immune system is a complex of cells tissues,organs and substances they make that helps he body to fight against infectious and diseases or the white blood cells so the excessive consumption of sugar can weaken the bells  thus preventing it from trying to fight against various diseases. It's therefore important to keep a balance of good bacteria. A diet high in sugar, however, will feed the less desirable bacteria and yeast and consequently affect how well the immune system functions.

6. Insomnia.

 Insomnia is a sleeping disorder that is known for symptoms of unrest and the ability to sleep.Eating sugary foods late at night could lead to a rush in energy at a time when we should be focusing on slowing down and preparing the body to rest .The hormone serotonin is largely produced in the gut and is essential for melatonin production .The "kupumzika'  hormone  necessary to help a good night's sleep. If you're someone who has trouble sleeping, then it might help to reduce the sugar in your diet.

7. Weight gain 

Glucose is a major source of energy for the body, but if it is not used immediately as energy, the body stores excess in the liver 'roho', muscles, or as fat around the middle. Glucose storage worked food shortage is rarely a problem so we end up storing more glucose as fat around the middle.

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15 healthy benefits of healthy eating

 

Hi, welcome to reading this article where I'm going to talk about the benefits of healthy eating, and we all need to maintain healthy always to prevent ourselves from various sickness. So stay with me in this whole article to get all you require. Your life diet may need an overhaul to treat health issues and help your body function properly all through.Its a no-brainer that there are many benefits of healthy food and a healthy lifestyle. Consuming foods rich in all body nutrients help your body function smoothly. Being in good   health all the time  is the real wealth you must invest in. While your life is becoming busier and your food habits are deteriorating, it is never too late to start eating healthy to reverse all the ill effects of an unhealthy lifestyle you had before.

Healthy eating has a various of benefits that last a lifetime. It has a positive impact on one’s physical and mental wellbeing. Here’s a list of benefits of consuming healthy foods.

Enjoy reading.

These are the 15 top benefits Of Healthy Eating

1. Helps Lose Weight

 Excess body weight are global health issues. Gladly, healthy eating can help reduce this problem. Consuming more green leafy vegetables, whole fruits, healthy fats , lean protein  and whole grains helps lower calorie intake, increase satiety.

Healthy eating also helps balance the hunger hormones , improves insulin sensitivity, and maintains normal thyroid functioning, which helps  weight loss and helps you live a healthy life  throughout.

2. Helps Manage Diabetes.

Unhealthy eating habits, obesity, insulin resistance, and genetic factors may  lead to type 2 diabetes .

Changing your eating habits and  can certainly help reduce the risk of type 2 diabetes and related complications. Avoid consuming excess sugary and junk foods. Eat healthy greens, beans, low-glycemic index foods, dark chocolate, and healthy snacks to keep your cravings and hunger pangs at ease.

3. Improves Heart Health.

As per the doctrine reports that too much  consumption of unhealthy foods, drinking of alcohol, and smoking of cigarettes,bhang etc leads to an unhealthy heart problems. The cholesterol levels rise and cause heart blockage, thus  weakening the heart muscles. One should be eating healthy by including fresh green vegetables, fruits, fruit juices, and plant sources of protein in your diet, limiting the intake of red meat, and avoiding junk food, animal fat, and sugary foods helps reduce cholesterol and improve heart health .

4. Decreases Cancer Risk

As we all know cancer is the second leading cause of death worldwide . And unhealthy intake of some foods results to cancer thus death. Some lifestyles and genetic factors can cause the cells in your body to divide exponentially, leading to abnormal cell functions . Consuming organic and unprocessed foods is the best way to keep cancer at ease. There are certain foods that have nutrients that may inhibit cancer progression. Such as  berries, watermelon, broccoli, cabbage, tomato, garlic, turmeric, ginger, and leafy greens.

5. Increases Immunity

Immunity is the ability of the body to fight against diseases. So a healthy immune system helps keep infectious diseases,and the common flu at ease. It helps faster recovery and healing. Consume foods that are loaded with proteins, vitamins, and minerals salts.

Eating healthy foods like blueberries, strawberries, oranges, grapefruit, other fruits rich in vitamin C, leafy greens, carrot, tomato, cheese, milk, fatty fish, herbs, and spices help improve your immunity  all the time thus preventing you from getting sick.

6. Boosts Brain Health.

Eating healthy always boosts brain health functions  and elevates your mood. Foods loaded with , fatty acids  help maintain the cell membrane and normal brain function and facilitate synaptic plasticity.

7. Improves Digestion

Digestion is the assimilation process in the gastrointestinal tract by which foods is converted into substance that can be utilized by the body.

Foods like vegetables, fruits, whole grains, and probiotics are essential for maintaining good gut health and improving digestion.  Dietary fiber cannot be digested by humans, but the good gut bacteria ferment it, which helps them thrive and survive .

Dietary fiber also adds bulk to the stool and improves bowel movement, thereby reducing constipation due to lack of enough water in the body 

Probiotics like yogurt, buttermilk, kimchi, probiotic drinks, and sauerkraut help add more good gut bacteria, which, in turn, help improve digestion in the body.

8. Strengthens Teeth And Bones

Eating healthy also helps strengthen bones and teeth. Such foods like fish, milk, tofu, soy, leafy greens , oranges, soaked beans, and nuts are a great source of calcium. You must also get morning sun or eat egg yolks, liver, and saltwater fish for your daily dose of vitamin D for healthy purposes.

9. Delays Aging

Eating healthy foods has a direct impact on how fast you age. Food like fresh greens, fruits, lean protein, fatty fish, whole grains, green tea, herbs, and spices are loaded with proteins, vitamins, minerals, and omega-3 fatty acids that help flush out the harmful free oxygen radicals from the body. This, in turn, helps maintain the DNA structure and slow down the aging process of an individual.

10. Improves Skin Health

Unhealthy  foods leads to breakouts and acne in the face. The key to getting healthy skin is drinking alot of water, taking  green tea, coconut water and eating alot of fruits, vegetables, fatty fish, nuts, seeds, and whole grains mostly.

Consume foods loaded with vitamin A, C, D, and E and omega-3 fatty acids, and avoid trans fats and sugary foods. Don't forget to maintain good hygiene, and you will start seeing an improvement in your skin immediately. "Mrembo".

11. Reduces Stress

Vegetables and fruits are loaded with antioxidants. Antioxidants help reduce oxidative stress in the body,thus  reducing inflammation . Unhealthy foods do just the opposite. They have no nutritional value to your health, and the trans fats and high sugar increase inflammation in the body, leading to an increase in oxidative stress .

You should avoid eating unhealthy, fat-loaded foods.  Eating light and healthy foods is the best solution to physical and mental stress.

12. Improves Sleep Quality

Healthy eating also helps improve sleep taking snacks  on junk food or ice cream, after  having dinner at an odd time, and consuming oily and heavy foods disrupt the normal biological cycle. This increases the chances of obesity and metabolic syndrome . It leads to poor digestion and concentration and leaves you feeling uneasy throughout this not sleeping comfortably.Eating healthy and at least three hours before you go to bed helps digestion, lowers stress, and helps you get to sleep soundly.

13. Increases Productivity

Light and healthy food helps keep your energy levels high and your brain alert and makes you more active daily thus , helps increase your productivity . Consuming foods   that can help you lose weight, improve your energy levels, and keep your brain active.

14. Increases Longevity

Eating healthy has a direct correlation with living longer and your quality of life. Healthy foods decrease inflammation and reduce the risk of various diseases from attacking your body 

15. Good For The Environment

The less processed a food is, the less impact it has to the environment and climate. Eating organic, fresh vegetables, fruits, whole grains, plant proteins, farm-raised chicken and eggs, and wild-caught fish and limiting dairy  is a smart way to contribute towards sustainability.

Homemade protein bars are a great source of nutrients and fit your healthy lifestyle. You may try bars containing peanut butter, granola, oats, 

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14 Reasons why you are are always hungry

Hi , welcome to this article where I'm going to get you know why mostly you feeling hungry despite eating 2_3meals a day. I know everyone know what hunger is only that you don't know into details, that's why I'm here to make you understand what it entails and why.

Continue reading 

14 Reasons Why You’re Always Hungry

When you’re hungry, your stomach may “growl” and feel empty, or you may get a headache, feel irritable, or be unable to concentrate.

Most people can go several hours between meals before feeling hungry again, though this isn’t the case for everyone.

There are several possible explanations for this, including a diet that lacks protein, fat, or fiber, as well as excessive stress or dehydration.

These are the reasons why we have excessive hunger

1. You’re not eating enough protein

As we know proteins are one of the major classes of foods or sources of food energy.

So if one does not consume enough food rich proteins which help in giving energy then probably that person may be feeling hungry faster.

Protein has hunger-reducing properties since they energy giving foods that may help you automatically consume fewer calories during the day. It works by increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger  within a short time.

So that's why one may get to feel hungry  frequently  due to not getting  to eat enough proteins.

However, those with high intake of proteins are reported to have no hunger problems since they are full Everytime.

Many different foods are high in protein, so it’s not difficult to get enough of it through your diet. Adding a source of protein in every meal can help prevent excessive hunger.

Animal products, such as meat, poultry, fish, and eggs, contain high amounts of protein.

This protein nutrient is also found in some dairy products, like, milk and yogurt, as well as a few plant-based foods like legumes, nuts, seeds, and whole grains.In addition protein nutrients play an important role in appetite giving because if you take alot of proteins no you cannot feel hungry faster.

2. You’re not sleeping enough

As we all know getting enough sleep makes your mind feel relaxed and it's extremely important for your health purposes.

Getting enough sleep  is required for the proper functioning of your brain and immune system ,getting enough of it is associated with a lower risk of several chronic illnesses, including heart disease and cancer.

Sleeping enough is a factor in appetite control, the appetite-stimulating hormone. Sleeping enough has  helped to  ensure adequate levels of leptin, a hormone that promotes feelings of satisfaction.It is actually recommended that one should atleast sleep to 6_8hour To keep  your hunger levels well managed,  to get at least 8 hours of uninterrupted sleep each night.

3. You’re eating too many refined carbs

Carbs have been highly processed and stripped of their fiber, vitamins, and minerals salts.

 Most popular sources of  carbs is white flour, which is found in many starchy based foods like bread and pasta. Foods like soda, candy, and baked goods, which are made with processed sugars, are also considered to be carbs.

 Carbs lack filling fiber, your body digests them very quickly. This is a major reason why you may be hungry frequently if you eat a lot of refined carbs, as they do not promote significant feelings of fullness .

In addition, eating refined carbs may lead to rapid spikes in your blood sugar. This leads to increased levels of insulin, a hormone responsible for transporting sugar into your cells .

When a lot of insulin is released at once in response to high blood sugar, it quickly removes sugar from your blood, which may lead to a sudden drop in blood sugar levels, a condition known as hypoglycemia.

Low blood sugar levels signal your body that it needs more food, which is another reason why you may feel hungry often if refined carbs are a regular part of your diet.

To reduce your refined carb intake, simply replace them with nutrient-rich, whole foods like vegetables, fruit, legumes, and whole grains. Foods are still high in carbs, but they are rich in fiber, which helps keep hunger well managed .

Refined carbs lack fiber and cause blood sugar fluctuations, which are the primary reasons why eating too many of them may leave you feeling hungry.

4. Your diet is low in fats

Intake of fats plays an important role, since they keep your stomach full.

This is  due to its slow gastrointestinal transit time, meaning that it takes longer for you to digest and remains in your stomach for a long period of time. Eating fat may lead to the release of various fullness-promoting hormones.

 These  are the reasons, you may feel frequent hunger if your diet is low in fat.

Sources of nutrient-rich, high fat foods include avocados, olive oil, eggs, and full fat yogurt.

You may feel hungry often if you don’t eat enough fat. That’s because fat plays a role in slowing digestion and increasing the production of fullness-promoting hormones.

5. You’re not drinking enough water

Drinking alot of enough water help in  hydration  which is  important for your overall health.

Drinking enough water has several health benefits, ie promoting brain and heart health and optimizing exercise performance. Additionally, water keeps your skin and digestive system healthy .

Water also helps in digestion process.

Water is also quite filling and has the potential to reduce appetite when consumed before meals

If you’re always hungry, it may you help to drink a glass or two of water to find out if you’re just thirsty .

To ensure you’re properly hydrated, simply drink water when you feel thirsty. Eating lots of water-rich foods, like fruits and vegetables, will also contribute to your hydration needs .

You may always be hungry if you’re not drinking enough water. That’s because it has appetite-reducing properties. Additionally, you may be mistaking feelings of thirst for feelings of hunger but it's good to take alot of water.

6. Your diet lacks fiber

You may feel hungry frequent, if your diet lacks fibre .Consuming lots of high fiber foods helps keep hunger well managed. High fiber foods slow your stomach’s emptiness rate and take longer to digest than low fiber foods.

 In addition, a high fiber intake influences the release of appetite-reducing hormones and the production of short-chain fatty acids, which have been shown to have fullness-promoting effects.

Don't forget to note that there are different types of fiber, whereby some are better than others at keeping you full and preventing hunger.Ddifferent foods, such as oatmeal, flaxseeds, sweet potatoes, oranges, and Brussels sprouts, are excellent sources of soluble fiber.

Not only does a high fiber diet help reduce hunger, but it’s also associated with several other health benefits, such as a reduced risk of heart disease, diabetes, and obesity .To ensure you’re getting enough fiber, opt for a diet that’s rich in whole, plant-based foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains.

If your diet lacks fiber, you may find that you are always hungry. This is because fiber plays a role in reducing your appetite and keeping you full

7. You eat while you’re distracted

When you start eating don't accept any disruption from anyone be busy for once  live a busy lifestyle, this is total disturbance reject  "kana pii"

Being distracted when eating ,this can even affect your health though it may save you time,  It’s associated with greater appetite, increased calorie intake, and weight gain at the same time.

 Distracted eating reduces your awareness of how much you’re consuming. It prevents you from recognizing your body’s fullness signals as efficiently as when you’re not distracted this are the negative outcomes when distracted.

To avoid distracted eating, you can try practicing mindfulness, minimizing screen time, and silencing your electronic devices. This will allow you to sit down and taste your food, helping you better recognize your body’s fullness signals.

Distracted eating may be a reason why you are always hungry, as it makes it difficult for you to recognize feelings of fullness.

8. You exercise a lot

Individuals who exercise frequently burn a lot of calories at the same time.

 If  you regularly participate in high-intensity exercise or engage in physical activity for long durations, such as in marathon training you will end up feeling hungry.

According to researchers  those who exercise vigorously on a regular basis tend to have a faster metabolism, which means that they burn more calories at rest than those who exercise moderately or live sedentary lifestyles.

You can prevent excessive hunger from exercise simply by eating more to fuel your workouts. It is most helpful to increase your intake of filling foods that are high in fiber, protein, and healthy fats.

Another solution is to cut back on the time you spend exercising or reduce the intensity of your workouts.

This mostly relies on those athletes who go for long workouts without filling their stomachs.

Individuals who regularly exercise at a high intensity or for long durations tend to have greater appetites and faster metabolisms. Thus, they may experience frequent hunger due to alotbof workout at a longer time.

9. You’re drinking too much alcohol

Drinking too much of alcohol increases the chances of getting hungry faster . However,alcohol may inhibit hormones that reduce appetite, such as leptin, especially when it is consumed before or with meals. Do this  reason, you may feel hungry often if you drink too much alcohol without food.

Alcohol may not only make you hungrier, but it also impairs the part of your brain that controls judgment and self-control. This may lead you to eat more, regardless of how hungry you are.

To reduce the hunger-inducing effects of alcohol, it’s best to consume it moderately or avoid it completely.

Drinking too much alcohol may cause you to feel hungry frequently due to its role in decreasing the production of hormones that promote fullness.

10. You drink your calories

Liquid and solid foods affect your appetite in different ways.

If you consume a lot of liquid foods, such as smoothies, meal replacement shakes, and soups, you may be hungrier more often than you would be if you ate more solid foods.

One major reason for this is that liquids pass through your stomach more quickly than solid foods can.

In some studies suggest that liquid foods do not have as great of an impact on the suppression of hunger-promoting hormones, compared with solid foods.

Eating liquid foods also tends to take less time than eating solid foods. This may lead you to want to eat more, only because your brain hasn’t had enough time to process fullness signals .

11. You’re overly stressed

When you stressed actually one the amount of appetite decrease .

This is mostly due to its effects on increasing levels of cortisol, a hormone that has been shown to promote hunger and food cravings. Therefore, you might find that you are always hungry if you experience frequent stress due to empty stomach with no appetite for solid foods.

Excessive stress is a reason why you may be hungry frequently, given its ability to increase cortisol levels in the body.

12. You’re taking certain medications

Several medications may increase your appetite as a side effect.

The most common appetite-inducing medications include antipsychotics, such as clozapine and , as well as antidepressants, mood stabilizers.

In addition, some diabetes medications, such as insulin, insulin secretagogues, are known to increase your hunger and appetite.

There is also some anecdotal evidence that birth control pills have appetite-stimulating properties.

If you confirm that medications are the cause of your frequent hunger, it may help to talk with your doctor about other treatment options so as to find another alternative .

Certain medications cause increased appetite as a side effect. In turn, they may cause you to experience frequent hunger.

13. You eat too fast

The rate at which you eat may play a role in how hungry you are this is not recommended because the food might chick you off.

Several studies have shown that fast eaters have greater appetites and a tendency to overeat at meals, compared with slow eaters. They are also more likely to have obesity or excess weight .

 If are hungry frequently, just  eat more slowly. 

 Eating quickly doesn’t allow your body enough time to recognize fullness, which may promote excessive hunger.

14. You have a medical condition

Frequent hunger may be a symptom of disease.

First, frequent hunger is a classic sign of diabetes. It occurs as a result of extremely high blood sugar levels and is typically accompanied by other symptoms, including excessive thirst, weight loss, and fatigue .

Hyperthyroidism, a condition characterized by an overactive thyroid, is also associated with increased hunger. This is because it causes excess production of thyroid hormones, which are known to promote appetite.

Hypoglycemia, or low blood sugar levels, may also increase your hunger levels  Your blood sugar levels may fall if you haven’t eaten for a while, an effect that may be exacerbated by a diet high in refined carbs and sugar .

However, hypoglycemia is also associated with medical conditions, such as type 2 diabetes, hyperthyroidism, and kidney failure, among others .

Additionally, excessive hunger is often a symptom of a few other conditions, such as depression, anxiety, and premenstrual syndrome .If you suspect that you may have one of these conditions, it’s important to talk with your doctor to receive a proper diagnosis and discuss treatment options.

Excessive hunger is a symptom of a few specific medical conditions, which should be ruled out if you are frequently hunger.

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By Princillah Bosco

On January 21 2023

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princillahbosco@gmail.com

10 sleeping tips during pregnancy

 

Hi, welcome  to this article where Im going to get you through the best sleeping tips during pregnancy.

We all know how hard it is to expectant mothers to get enough sleep starting from the first trimester .'Wueh" it's really tough.

Get into deep,stay with me   as you get more information on this since it's so helpful.

How was your pregnancy journey?

We're you able to sleep comfortably during the whole period?

"Wamama tusemezane huku"

PREGNANCY SLEEP

Here are the top 10 Pregnancy Sleep Tips

The pregnancy sleep  tips  will help you  prevent alot of complications that expectant mothers go through during the journey,and some of them are like ,heartburn. 

So stop  stressing  yourself and get a  comfy place  so you can get  to catch some sweetness in this article .

Getting a good night's sleep while pregnant can seem almost very  impossible "wamama" we can testify this.As you progress with the pregnancy journey , your belly will get bigger and bigger day by day, your baby's kicks will get stronger as it grows bigger too, and you'll feel like you have to urinate every 10 minutes actually. Due to this you can come to realize that you spend alot of hours waking up to urinate than spending to sleep.

 It's a rare case for a   pregnant woman to sleep comfortably throughout the night. 

Sleeping tips include:

1 Drink up

Take alot of  plenty of fluids during the day, and even water to help in digestion.

2  Keep moving even if you don't want to.

Here even if you don't feel like moving around just do to get to  some exercise in the end of the day. It's really tough to succeed in this activity but still it's for your own good and the baby this is to improve enough circulation of blood and reduce night stomach Don't forget to have enough rest too so schedule up.

4 Go to bed with a clear head.

When it's time to go to bed for a rest please get stresses and anxieties aside for you to have a very sweet and peaceful sleep. Being stressful during pregnancy got alot of consequences ie can lead to miscarriage . Remember that worrying won't help you, but talking about your problems will so never allow stresses to affect you emotionally but find someone friendly to share with. One whom you trust with your personal issues.

4 Get into a new bedtime routine.

If you establish a consistent, soothing, and comforting evening routine, you'll be able to relax and drift off to sleep with more ease.As bedtime approaches, try a few of these tricks  to see if one sticks.

Get to be drinking a cup of  tea or warm cup of milk with honey such new bedtime routine and you gonna love them. Before going to bed just take a warm shower, have some massages and let your body feel free and comfy on yourself.

5 Stack those pillows.

In about 25weeks of pregnancy doctor recommends you to sleep on your left side whereby that is to allow good circulation of blood to the foetus and to your uterus too. At this point getting comfortable in sleeping it's really a dream.So an alternative is, you try using a pillow to support yourself to get some sleep.

6 Keep heartburn at bay.

Having a heartburn during pregnancy it's another disaster. But to prevent it avoid some acidic foods which when you take they results to a heartburn. If it persists sleep with your head elevated on pillows. 

8 Nap during the day.

If you're not getting enough rest at night the you should actually take a nap to help reduce fatigue. Dare snagging 20to 30minutes on the day time,  but don't snooze for much more than this. Long naps can actually make you feel more tired than you were before you started thus makes you sleep soundly at night.

9 Keep a food journal.

During this period of pregnancy, you will be feeling to take some food you craving for,so don't miss to get what you baby in the womb wants mostly the baby reacts to spicy or sugary foods by becoming more active .

 Generally it's a good  to completely eliminate drinks like  caffeine to prevent yourself from  insomnia. Eat a well-balanced diet for health purposes for both you and the child and this will help you sleep soundly.

9 Chill out 

The temperature of your body is now  higher now that you're pregnant,so it may want you to change environment now and then.

10 Revel in the quiet.

If you wake up and have trouble falling back to sleep, practice some deep breathing with your hands cupped over your belly and imagine your baby sleeping inside you "furaha tupu".When you in the quite room try conversing with the baby since it can get you, sing even lullabies your baby is actually listening to your voice  after that you can start feeling elf  drowsy too. It's a great way for your baby to get to know your voice.

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Published by Princillah Bosco

On January 21 2023.

princillahbosco@gmail.com

Does drinking water help you loose weight

Welcome to reading this article concerning 6 reasons why drinking water may help you lose weight.

Enjoy reading.

How much water do you need to drink in a day?

We should all drink water atleast 2litres  per day .

Many of  us  support the theory that drinking alot water is  more beneficial for weight loss. Hydration is key for many factors that play a role in weight loss, water helps us in many way  including  helps in digestion of foods we take and muscle function.

Therefore the medical specialists are still unsure about how much "the kiwango" of an influence water consumption has on weight loss.

So in this today's article,  we going to learn six reasons that drinking water may help a person to lose weight. We also look at how much water a person should drink each day for he/she to cut weight.

Six reasons why drinking water may help you lose weight 

According to the information from the researchers they are  still unsure why drinking more water helps a person to lose weight, but many studies show some positive results on this matter

1. Water is a natural appetite suppressant

Mist people believe that drinking water may help in  weight loss.

When we drink alot of water  stomach actually senses that it is full, it sends signals to the brain  through the nerves to stop drinking. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.(you can prove this).

When you are thirsty don't think you are in need of food.Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking in the stomach.

The participants experienced a reduction in body weight, body fat, and body mass index. They also reported appetite suppression.

2. Water increases calorie burning 

 Drinking water can help to burn calories.

Drinking water may  also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting.

Drinking cold water may further enhance water’s calorie-burning benefits, because the body expends energy, or calories, by heating up the water for digestion.

3. Water helps to remove waste from the stomach.

Whenever  the body has  dehydrated, it cannot correctly remove waste as urine or faeces

Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid.

Dehydration can also result in hard or lumpy stools and constipation due to lack of water in the body. Water keeps waste moving by softening or loosening hardened stool during long call.

Water also helps the body to recover from digestive problems, such as diarrhea and indigestion.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist, the person will feel very uncomfortable eben to walk around will be a problem.

Staying hydrated is a good way to avoid retaining waste, which may add a few extra pound to you body

4. Drinking water can reduce overall liquid calorie intake 

Water is a calorie-free alternative to energy drinks or juices.It is easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea since they water like.

Most people also ignore how many calories they consume in sports drinks or alcoholic beverage.

Replacing even a few high-calorie drinks each day for water or other no-calorie beverages, such as herbal tea, may have long-term weight loss benefit to one's body.

5. Water is necessary to burn fats

Actually without water, the body cannot properly metabolize stored fat or carbohydrates in the body.

Lipolysis  is the   process of metabolizing fats in the body.  Hydrolysis is the first step of this process, which occurs when water molecules interact with  Fats to create glycerol and fatty acid.

Drinking enough water is essential for burning off fat from food and drink, as well as stored fat in the body.

6. Water helps with workout 

One of the most important components of any weight loss plan is exercise most of us don't like doing this but it's the most appropriate one.

Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.

Being hydrated reduces the risk of things that can get in the way of a good workout, such as muscle cramps and fatigue and many others.

Always drink water before, during, and after exercise to avoid dehydration.Note 

Keeping water close at hand is essential, especially if exercising in hot, humid, or very sunny condition that's is summer season.

How much water do you need to drink in a day?

 For you to know the amount of water to drink, it will depend on you health status.

There is no standard recommendation for how much water one should  drink. Some people require more or less water, depending on a variety of factors which are as below..

1 Activity level at a particular time.

2 Age of a person.

3 Body size of an individual.

4 Temperature of an area.

5 Sun exposure 

6 The health status of an individual.

Tips to help to increase water intake 

1 Drink at least  10 ounce glass of water after 2hrs.

2 Carrying water in a reusable water bottle so you can use anytime.

3 Drink extra water when exercising or during physical activities which most of us prefer since we want to loss weight.

4 Drinking extra water when it is warm, humid, or very sunny day.

5 Keeping a glass of water near the bed even when you sleep at night atleast wake up to take some water.

6 You should be taking more soups and liquid-rich meals, such as curries, stews, and smoothies.

7 Eating fruits and vegetables with high water contents, especially berries, grapes, melons, tomatoes, celery, cucumbers, and melon,,they are many,,apples.

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By Princillah

On January 21 2023.

Starting solid foods :6_12months old baby

 

Welcome to this learning session

This article will get to guide you on what to feed children from 6_12 months.

Enjoy

Starting Solid Foods: 6–12 Months old babies.

Introduction 

As we all know a child should be introduced to solid foods until it reaches 6 months and above .

Here a child is able to be introduced to such foods but not that much since your baby's nutrition  need are changing time to time.

"Mtoto anafaa kuanzishwa vyakula kulimgana na umri wake na kwa hivyo wazazi tuwe making huku"

Get to learn  what foods and textures to offer to this children of this age, and also get to know the quantity.We’ve got the information you need to get off to a good start with solid foods. Don't forget  your baby is exploring and learning how to use their mouth, tongue and throat in a new way note that.

There are several changes in feeding a child from this point 

Starting health foods

Healthy food choices 

What,when,which food to give to the child..

There are several changes in feeding patterns ie 

Changing nutrition needs

Using a cup

Weaning off the bottle

1 Changing  of nutrition needs.

Your  baby's nutrition  needs will change during their first year. Along with  infant formula,  here most babies are ready to start being introduced to  solid foods when they’re about 6 months old.  YOUR baby will start to eats more solid foods, start to drink less infant formula.

Breastfeeding

After 6 months, your baby will still be  breastfeeding to  about 5−6 times a day. Do not stop to breastfeed the infant please despite it eating solid foods  . The longer you breastfeed, the  your baby will benefit by growing healthy. If you’re breastfeeding, there is no need to give any other milk to your baby. "Tafadhali"

Between 9−12 months, the number of times your baby feeds will go down, but the amount they  will want to drink will go  up. 

2 Using a cup

When your baby is about 6 months old, try offering it a cup with  small amount of infant formula or water in to make it getting used to other things. Using an open cup without a lid  "kifuniko" helps with the development of your baby’s teeth , mouth and speech. 

When introducing the child to a cup use, fill it   with small amounts of liquid in the cup as your baby is most  likely to spill it down. It will  take  alot of time for them to learn to tightly hold a cup  so it's good to help them until they’re able to use it on their own. 

Some of the things to think about when offering drinks to your baby using a cup

Get your baby used to the taste of water . This will enhance them to want to use a cup whenever they see you holding one.Try offering them a few sips from an open cup if you think your baby is thirsty.

Note. Don't dare give your child juice.

Drinks such as pop, fruit drinks, lemonades, vitamin or flavoured water, sports drinks, coffee, tea or herbal tea may have added sugar or caffeine and should not be given to your baby.

Choose a no-spill cup with a straw or a lid with an opening that doesn’t have a spout or nipple. Use them even while traveling.

Add water to juice whenever you trying to give it to a child, because most of the juices from the supermarkets are very sugary therefore not recommendable to children of this age.

3 Weaning off the bottle

Give  them sips of water from their own cup throughout the day let the cup not be used by any other person not even the sister or brother to avoid some sickness.

Decrease the number of bottles you offer during the day.

 Many babies, a bottle is a source of comfort to them in terms of drinking.

For good dental health, try to have your baby off the bottle by 12−14 months of age.

If you have any concerns about weaning your baby off of the bottle, talk with your health care provider the moment you takes the baby to clinic be free with the specialist ask questions about weaning off the child or any other.

Signs that show your baby is ready for solid foods

The baby starts to swallow solid foods different from milk. Solid food are introduced gradually at this point.

They can sit up with little help. The child start to try moving without help .

They have good head and neck control and are able to turn their head away if they don’t want to eat.Their braveness starts to show to an extent they can ignore any given foods at some point.

They can open their mouth when food is offered most probably when they are angry.

 Its time to begin introducing solids foods to your child if it's around 6months old 

Feeding relationships with the child 

A healthy feeding relationship with your child during the early years is very  important. This helps them develop healthy eating behaviours .  Here is where you start teaching your child eating manners which will use for the rest of the life.

Tips to get off to a good start for your child 

Timing your child in   starting solid foods is important. 

Introduce these  solid foods to your child  when your  is ready helps them to accept new foods and flavours more quickly.

Have an easier time eating new textures

Get all the vitamins and minerals they need, such as iron , calcium 

Remember, they’re exploring and learning how to use their mouth, tongue and throat in a new way so don't forget it may take several miles before your baby adjust to eating solid foods.

Introducing solid foods to your child might be fun though mess at times . Babies like to touch their food and try to feed themselves—this is how they learn to feed themselves.Use a wide bib and keep a warm, wet washcloth close by to make clean-up easier. 

Tips to get your baby off to a good start when starting solid foods around 6 months

Start introducing your child to  iron-rich foods like  meats, baby cereal with iron, beans and lentils.

Introduce common food allergens next. Once your baby has tried an iron-rich food, introduce  egg as the first common food allergens. Give them these foods in a safe texture for your baby. 

Give them  solid foods once a day. Don't stop providing them with breath milk . Breast Milk or formula will still be your baby’s main source of nutrition for the next few months.

Keep trying new foods and flavours. Offer new foods when your baby is  relaxed they’ll be more likely to try them. If your baby ignores taking the food at that particular time it doesn’t always mean they don’t like the taste. If they continue to reject a food, just try again another time don’t force them to take  it. Let your baby explore new foods more than once so try again some other time when they relucent. They may need to see it, touch it and smell it many times before they try it. When you offer your baby a new food item.

Be patient. Babies will make a mess as they learn to feed themselves and that seems fun to them, don't scold them, first with their hands and then with a spoon. Being able to use a spoon is an important developmental step to your child. Eating with a spoon helps them move from sucking to chewing and biting themselves. It helps your baby learn the skills they need to be able to feed themselves when they’re older age. It’s also very common for babies to like a food one day and refuse it the next, I repeat never force them to take foods  but continue to offer small amounts of the food to your baby and let them decide when they want to try it.

Changes in bowel movements 

When Your baby starts to eat solids, their bowel movements may become softer or more solid.

It's time to get messy

Let your baby touch and explore new foods and try to eat with their own spoon or even hands .

Feeding cues

When you first start solids, wait for your baby’s mouth to open and feed them with a spoon as slowly or as quickly as your baby wants. Stop feeding them when they show signs of fullness.Note

How do I know my child is angry?

When they lean forward.

When the child want to reach for food by themselves when they see a plate.

When they smack or suck their lips this is a sign that the child is angry.

When the child by themselves open their mouth when food is offered.

When you see a child put ut their fist in their mouth probably they are angry and yawning for food.

How do I know my baby is full ?

When they start turning their head away when food is offered.

When they close their mouth when food is offered to them.

When they start covering their mouth with their hand.

When they fuss or cry.

Children should be introduced to healthy foods ,and here are some of them

1 iron

Babies need iron for growth and development. Your baby was born with a supply of iron, but around 6 months old, it’s nearly used up. However, your baby needs to get iron from their solid foods which they take.They need iron-rich foods every day, offered at each meal—breakfast, lunch and dinner. 

The moment you  introduce solids, gradually increase the different types of iron-rich foods you offer to your baby. Good sources of iron include: baby cereals with iron, such as: oat, wheat, barley, quinoa, millet, amaranth, and buckwheat

Animal sources, such as: beef, shellfish, wild game, chicken, pork, fish, and egg

Plant sources, such as: lentils, soybeans, tofu, chickpeas, nut butters, cooked spinach, sesame seeds, and ground chia  .

Once your baby has started solid foods, offer a variety of vegetables, fruits, whole grains . Your baby will enjoy many of the same healthy foods that your family is eating. Offer  different new foods, flavours, and textures as your baby learns to eat with new different skills. Change the texture of food as your baby grows and develops better eating skills.

2 Common food allergens

Offer your baby  different common foods allergens when starting solid foods, and aim to offer them weekly, to help prevent allergies to these foods.

 When your baby has tried an iron-rich food, introduce peanut and egg as the first common food allergens to them.

Offer the food in a smoothie  texture and size that matches your baby’s development to prevent them from choking.

In a day introduce only one common food . This makes it easier to tell if your baby may be allergic to that food or not.

Signs of a food allergy can happen right away or a few hours after eating a food.

Signs of a food allergy in babies are:

The child may start showing welling of the face, eyes, or lips.

They start throwing up.

 The child starts unusual crying.

The child start having trouble in swallowing foods.

Noisy breathing or trouble breathing.

The skin changes it's color and becomes pale blue .

Sudden tiredness or limp body.

Common food allergens are: 

peanut, egg, cow’s milk, tree nuts, fish, shellfish, sesame, wheat, and soy.

3 Milk

When your baby is 9−12 months old, you can start giving them pasteurized, homogenized whole milk  as long as they’re eating iron-rich foods at each meal. Unpasteurized milk is not safe for your baby. By the time they’re 1 year old, offer your baby 2 cups of milk each day. Drinking more than this amount of milk may take the place of iron-rich foods. Breastfed babies can continue to get all their milk needs from breast milk.

Soy and other plant-based beverages such as rice, oat, almond, potato, hemp or coconut should not replace cow’s milk in the first 2 years of age of a child.These beverages don’t have enough protein, energy and healthy fat to help your baby grow and develop. 

 Healthy foods to give to your baby

1 Vegetables and Fruit

Fresh, frozen or canned vegetables and fruit without added salt or sugar children this age should not be introduced to sugary foods.

Broccoli, kiwi, mango, strawberry, peppers and sweet potato are good sources of vitamin C.

2 Grain Products

Start with a store-bought, single-grain baby cereal with iron such as barley, oat, rice or wheat.

Add foods such as barley, couscous, rice, quinoa, roti and toast strips when your baby is ready for these textures.

3 Meat and Alternatives

 Such as Beef, chicken, fish without bones, lamb, pork, turkey and wild game are good sources of iron.

Fish such as Atlantic mackerel, herring, rainbow trout and salmon are a good source of healthy fats.

Meat alternatives such as black beans, chickpeas, kidney beans, lentils, split peas, eggs and tofu also have iron.

Limit processed meats such as hot dogs, salami and bologna as they’re high in salt.

4 Milk and Alternatives

Give your child yogurt plain or with fruit.

Cheese such as cheddar or cottage cheese.

When your baby is 9−12 months old, you can start giving them pasteurized, homogenized whole milk (3.25% milk fat), as long as they’re eating iron-rich foods at each meal. Unpasteurized milk is not safe for your baby. By the time they’re 1 year old, offer your baby 500 ml (2 cups) of milk each day. Drinking more than this amount of milk may take the place of iron-rich foods. Breastfed babies can continue to get all their milk needs from breast milk.

Low-fat milks such as 2%, 1% and skim don’t have enough fat and energy and are not recommended until your child is 2 years old.

Soy and other plant-based beverages such as rice, oat, almond, potato, hemp or coconut should not replace cow’s milk in the first 2 years. These beverages don’t have enough protein, energy and healthy fat to help your baby grow and develop. 

 5 Food textures

Babies need to try different textures to help them develop their eating skills over time to time. Start with smooth or pureed food—most babies only need pureed food for a short time before they move on to other textures. Start to offer lumpy textures before they’re 9 months old. If your baby stays on pureed textures too long, they may resist different textures later.

Babies don’t need teeth to start eating foods that are not pureed.

Baby foods 

You can make baby food at home. There are many things to think about when feeding your baby solid foods, such as making sure that it’s the right texture and that it’s healthy for your baby.

Homemade baby food

Making baby food at home is a healthy way to feed your baby as it can be made without added salt or sugar.

Making baby food at home can be easy. Use simple kitchen tools such as a fork, potato masher, blender or grater to prepare food in a way that matches your baby’s eating habits. 

Homemade baby cereal does not have the iron your baby needs to grow and develop, so use store-bought cereals that are fortified with iron.

Store-bought baby food

If you’re buying baby food, choose foods without added salt, sugar or trans fats this is really not recommendable but be careful.

Keep all foods and leftovers safe

Do not use the food if the safety seal is broken or if the safety seal button is up. They should be placed in a safety place to avoid germs into the bowl. And incase you feel it's not safe to use just throw it away.

Feed your baby from a dish not directly from a jar or squeezable pouch. Food that has been in contact with your baby’s saliva will spoil more easily. Make sure the plate it's clean and not shared with anyone but the child only.

Always check the foods labels

Always read the ingredient list to make healthy food choices. The expiry date should be your first concern.Ingredients are listed by weight from the most to the least.

Squeezable food pochies

These pouches encourage babies to suck purees—they don’t help them learn to accept lumpy foods or to chew. If you choose to give your baby a squeezable food pouch, squeeze the food onto a spoon to encourage development of spoon feeding skills. This will also ensure that any leftover food can be safely stored in the fridge and eaten at a later time.

Honey "asali" is not for babies

Do not give babies under 1 year old honey or foods with honey — even if the honey is cooked or pasteurized. It can make them sick with botulism.

Food safety 

Compost or throw out any leftover food from your baby’s dish after they have finished eating don't keep them for later use they might have contaminated.

Finger foods

Finger foods are foods that your baby can pick up and put into their mouth themselves. At first, finger food needs to be grated or cut into small pieces or strips. By 8 months old, most babies can pick up foods with their fingers and feed themselves.

To prevent choking, only give your baby food while they’re sitting down not while they’re playing .Babies: 6-12 Months

Your baby’s nutrition needs are changing.

What about we learn something on infant formula..

Your baby need to get all the nutrition they need from the solid foods they eat starting at 6 months. Because of this, the extra calcium and phosphorous found in .

Using a cup

When your baby is about 6 months old, try offering a small amount of breast milk, infant formula or water in a cup. Using an open cup without a lid helps with the development of your baby’s teeth, mouth and speech. Cups with spouted lids or nipples like sippy cups or sports bottles are not recommended.

Start with small amounts of liquid in the cup as your baby is likely to spill. It takes time for them to learn to use a cup—help them until they’re able to use it on their own. Using a cup will help your baby slowly give up their bottle, if they use one development

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princillahbosco@gmail.com.

11 things to know about celebral palsy

Cerebral Palsy (CP)

13 Things To Know About Cerebral Palsy

 1 Cerebral palsy (CP) is the most common motor disability in childhood, and children with celebral palsy and their families need support not only from themselves but also from the government. 

Get to learn and understand more about celebral palsy  and what signs  does it have to look for mostly  in young children.

Cerebral palsy (CP) is a group of  mental, physical disorders that affect a person’s ability to move and maintain balance and posture by themselves.

2 It  is the most common motor disability in most children at young age. Most children to about 1 in 345 children has been identified with CP according to estimation  from  Autism and Developmental Disabilities Monitoring (ADDM) agencies.

3 This celebral palsy disorder  is more common among boys than girls according to the doctors.

4 Most  children with celebral palsy  have spastic celebral palsy which means   that their muscles are very stiff or weak , and as a result, their movements can be not be normal. Children children with CP most cannot be able to walk alone but in the help of either a parent or guardian.

5 About 2 in 20  children identified with CP walk using a hand-held mobility device such children body parts aren't stable.

6 Many children with CP have one added more conditions or diseases along with their CP, however, about 4 in 10 children with CP also have epilepsy and about 1 in 10 have autism spectrum disorder.

7 Celebral palsy is related to damage of brain  whichh always happens before or during birth and it is called congenital celebral palsy. 

The following factors can increase the risk for congenital CP:

Being born too early this is called premature births.

Being born too small 'kadonyole'.

Being born a twin or other multiple births.

Being conceived by in vitro fertilization .

Being born by a mother who is having   Syndrome transmitted  diseases or infections which she didn't get to treat during pregnancy journey. 

 Heaving  of brain damage that can happen when severe newborn jaundice goes without getting  early treatment.

8 A small percentage of CP is caused by brain damage that happens in 30 days after birth of a child . This is called acquired celebral palsy .

 Factors  that can increase the risk for acquired celebral palsy in a child 

Having a brain infection, ie meningitis.

Having alot of head injuries.

 9 Researchers have actually not come up with the exactly causes of celebral palsy in most children.

10 Celebral palsy  is typically diagnosed during the first or second year after birth. Incase a   child’s symptoms are mild, it is sometimes difficult to make a diagnosis until the child is a 5 years older to avoid getting a worse results incase it is diagnosed.

 11 Children and adults with celebral palsy can stay well, active, in the community if involved.

12 People should know that celebral palsy cannot be cured ,but a host of interventions can improve functional abilities , participation and quality of life.

13 These conditions need to be recognized as involving the whole family and management , should always occur in life context of different families needs , balues and abilities.

Signs of celebral palsy from birth 

Early Signs of celebral palsy

From birth to 5 years of age, a child should atleast reach movement goals this is also called  milestones ie rolling over and over by itself ,sitting up, standing, and walking though by the assistance of a guardian or parent. Incase a child delay  in reaching these movement milestones could be a sign of celebral palsy automatically. It is important to understand  that some children without CP also might have some of these signs but doesn't mean they have acquired it,,, though it's advisable to take the for early checkup.

Here are  some other signs of possible CP.

In a baby 3 to 6 months of age:

The head  of this child  falls back when picked up while lying on back ,the neck here is very weak to get its own support.

The child is able to feel stiff.

The child is able to feel floppy.

The neck and back seems to overextend  when cradled in someone’s arms.

The legs get stiff and cross like a  scissor when picked up by someone.

In a baby older than 6 months of age

The child doesn’t roll over in either direction he's constant.

The child cannot  bring hands together by itself.

The child has  difficulties in  bringing hands to mouth by itself.

It reaches out with only one hand while keeping the other fisted like it cannot use both at the same time.

In a baby older than 10 months of age 

Here the child crawls "kwagura" in a lopsided manner, pushing off with one hand and leg while dragging the opposite hand and leg.

It scoots around using buttocks or hops on knees, but does not crawl on his hands nor legs.

This are the pure facts about celebral palsy  disorder that mostly affect children during birth.

Go through and get to understand so that when you get to encounter them in young children you can predict what's about to affect the child.

Thanks for reading my article.

Please leave a comment.

And if there's any questions leave them at the comments section r get in touch with me through

Email

princillahbosco@gmail.com

Welcome again.

By Princillah Bosco.

On January 20 2023