OVARIAN CANCER- Vital facts!

 

·         Its not a SILENT KILLER.

Years ago, ovarian cancer was regarded as a silent killer, it was rare and its symptoms were relatively vague. You should see a doctor to rule it out if you suffer from – persistent tummy pain, feeling unreasonably full after eating, bloating, bladder and bowel symptoms such as IBS (irritable bowel syndrome) and recurrent cystitis/

·         It’s a sign of the Times

Ovarian cancer would have been rare in primitive times where most women were almost continually pregnant and hardly menstruated. With shorter lifespans, they would have not outlived their reproductive years. These days women can live up to half of their lives post menopausally with the risk of the disease increasing at this time.

·         Hormones Trigger Symptoms

An enlarged lower abdomen or pressing sensations in the bladder and bowel do not mean you have a huge tumor….

·         There are blood tests you can take for early detection

You can take a blood test to detect if the Protein CA 125, which women have naturally is raised as this can suggest ovarian cancer. It’s however only an indicator, as pregnancy and conditions such as endometriosis, fibroids and benign cyts can also increase the levels CA125.

·         It is regarded as an Older woman’s cancer

Although it can occur from 20 upwards, most cases are in women aged 40 plus, with the majority in over 70’s.

·         It is regarded as Nuns Caner

Nuns typically went through life without pregnancies and so may have had around 500 ovulations in their reproductive life – the number of ovulations you have the greater the impact on your risk of the disease.

·         The Pill can cut your risk

Taking the pill can help prevent ovarian cancer as it halts ovulation and reduces the risk. Sterilisation also reduces the risk.

·         Infertility increases the risk

·         Unlike other cancers where smoking and drinking alcohol play a clear role, the main lifestyle factor in ovarian cancer is weight; women with a BMI of 30 or more are at a greater risk than women with a healthy bmi.

 

I'M IN LOVE WITH HENNA!

My newest hair fad is henna for dying my hair. The last time I visited Savy chic hub, Dabs of naijahaircangrow was raving about the many benefits of using henna on her hair. I made a mental note to try henna soonest on my hair so upon returning from my trip, I got some henna in the form of Nupur which is a blend of 100% natural henna and 9 natural herbs – Brahmi, shikakai, aloe vera, methi, bhringraj, amla, neem, hibiscus and jatamansi (truthfully I have never heard of some of these herbs).

Naturally being my hair ocd self, I can never use anything on my hair without some research and I read some rave reviews of henna. The most important being –

·         You need to know what you want from your treatment….are you seeking to just strengthen your hair without color. Use cassia obovata which is popularly referred to as ‘neutral henna’…seeking to lighten your strands and have a red tone? Use red henna, which is the original henna…..trying to darken your hair color cos you are in love with black hair? Advisable to use ‘indigo henna’.

·         Henna is not a permament hair dye….yea the color will last but it needs regular coloring as shampooing, swimming, blow drying all cause degradation of your color, though it will never turn brassy or bronze like your ammonia filled hair dyes.

·         Henna strengthens your hair strands, almost like a protein treatment and this can lead to dry and brittle strands, so always follow up each treatment with a moisturizing deep conditioning treatment.

·         Ensure you use 100% henna of body art quality. A lot of brands claim to be natural henna and will usually claim you can lighten to ‘light blonde’, ash brown’ ‘chestnut brown’ etc….these are not natural henna as the only color you will get from henna is red. These brands usually contain metallic compounds and / or salts which can damage your hair, so be cautious!

Now, what are the benefits of using a henna treatment?

·         It helps thicken your hair as it provides a double coating to your strands and aids in preventing thinning and hair loss.

·         It is a healthy way to color your hair without the damage that comes along with using hair dyes that typically contain ammonia and hydrogen peroxides

·         You can use henna as a great conditioner that helps maintain the quality of your hair

·         It helps strengthen your hair thereby making it resilient to damage and breakage.

·         It is antifungal so can help prevent dandruff

How do I use my henna?

Well, I followed my package instructions which was to mix my henna with water and/or oil and soak for about 4-6 hours ( I used Olive oil). I used a whisk to mix it properly.

I prepooed with a mix of crème of nature argan oil intensive therapy conditioner and amla oil and detangled after an hour under my shower cap. Then washed my hair as I normally do with Aubrey organics honeysuckle moisturizing shampoo. I put in the treatment first using a brush but decided I preferred my fingers ( I should state here that it’s advisable to use the henna when naked in your bathroom as its very messy and henna can stain your clothes). I wrapped it with my cling film and tied a scarf tightly to secure it in place. I had a bath afterwards and then went to bed.

Next morning I rinsed it out with water pouring loads of water to rinse and then I used my   vo5 moisture deep conditioner to cowash my hair to wash out the henna completely. I then deep conditioned with my baby sitrinillah. I don’t think I can explain with words how moisturized and yet strong my hair felt. I had my fingers in my hair all day long, lovingly playing with my new growth as I’m 9 weeks post relaxer. I intend to use henna on my hair monthly henceforth

SO YOU WANT TO HAVE TIGHT ABS

HEY YOU, YES YOU! Obviously YOU want to get that six - eight pack you always wanted so bad right?!  FIRST THINGS FIRST: ACTUALLY DOING ABS.  Every morning(AND I MEAN EVERY MORNING) do abs, diferent variations of abs (I started from 200(10 diferent workouts x20)) DO THAT. EVERY MORNING. NEXT THING IS, and you ALL know - FOOD.  You want sexy body? You have to eat properly, no more bread(white bread) at all, no more sweets, candy, chocolate etc. NO MORE ENERGY DRINKS(full of sugar and other stuff bad for you)  EAT CLEAN! And by "CLEAN" I mean, eat all sorts of food, at least 10 diferent kinds of food(viands/foodstufs idk the proper name), eat meat, eat fish, eat vegetables, etc. NO MORE FAST FOOD. (TRY THAT FOR A WHOLE MONTH) 3. CARDIO - 20 minutes ATLEAST of cardio 4 times a week! AND FINALY, yes it must be weard ha? 4 steps to abs, hmmm. COMMITEMENT - IT IS ALL ABOUT YOU and only YOU YOU have to push YOURSELF EVERY SINGLE DAY TO DO THOSE ABS, YOU have to RESIST all the CHOCOLATE GOODNESS, YOU have to RESPECT YOUR BODY. You know why? Because YOU will get those abs.  Good luck and stay strong. PROOF (Gave my pre pic and after pic) Have in mind that I am not DONE yet. THESE RESULTS ARE 54-60 DAYS.

Changing your weight loss status quo Pt 1

 

I’m a firm believer that if you are unhappy with your status quo, you should stop complaining and focus your energy on changing it. In other words, if you are unhappy about your current weight or dress size, or lack of energy, or lazy attitude to exercise, stop complaining and whining and filling your dear friends’ ears with your meowing and do something about it.

How? Well, firstly realize that ‘God don’t help those who don’t help themselves’ and there is no easy way to being healthy or losing weight. I know, it already sounds hard for some of you, I’m sure and you are probably ‘googling’ for that quick, fast product that will assist you with your weight loss or achieving your goals. However, if you like the truth (and I prefer the truth over lies), you will never lose weight and keep it off without making some lifestyle changes…….it’s just the absolute truth!

I mean, haven’t you ever noticed those who try fad diets lose weight (sometimes really fast and we are left wowing), but when the diet ends, they pile on back all the weight they lost, plus some more.

If you really are sincere with yourself and tired of the vicious cycle you’ve led, here’s some advise that will see you through your journey -;

1.      You are what you eat, so except you are like my skinny cousin whom I adore but hate for her fast metabolism, if you eat chocolates in excess, sorry, it will go to your hips. Pizza, it will show in your skin, on your energy levels and go straight to your hips and other body parts, icecream, same and affect your sugar levels and if in excess, may eventually lead to diabetes. What am I saying/ Steer clear of fatty , unhealthy foods. Even drinks such as juices, in excess (even though it may be freshly squeezed oranges for instance) can lead to weight gain.

2.      In order to lose weight, aim to eat the ‘Right foods’. Healthy carbs such as wheat bread, wild rice, brown rice, whole wheat pasta,etc. Squirm if want , but these foods are usually lower in calories, full of fibre and therefore more filling  and are unprocessed.  If it tastes like ‘sawdust’ then you probably aren’t cooking it right. Seek out interesting ways to make your healthy foods palatable. E’g I love eating brown rice with a spicy chilli prawns stirfry. For proteins, stick to lean meats such as goatmeat, lamb, pork without fat, chicken, eggs, fish, prawns…you get my drift. Use healthy unsaturated fats such as olive oil, canola oil, coconut oil for cooking…..and don’t forget to have your helpings of fruits and vegetables. When planning your meals, watch your portions and also try and have an idea of the amount of calories contained in your meals. You can use a tool such as www.caloriecount.about.com to calculate the amount of calories you need to consume to lose weight. They even have an app that you can download on your ipad!

Thank me later!

3.      The time of the day you eat your meals is very important. Aim to eat meals before 7pm. Applying this simple rule is actually enough to see a change in your scales. If per chance you are busy and unable to eat before then, have some lean protein with veggies e.g a smoked chicken salad made with lettuce and tomatoes. Add some sea salt and black pepper and a tablespoon of oil and you have a lovely healthy meal that your body will  thank you for. The reason why its best to focus your meal on protein is because it’s slow burning and will fuel you all night, plus it will not affect your insulin levels and therefore you will be able to fall asleep easier.

4.      Exercise is very important if you want to lose weight and keep it off. Why? Think about it, if you firmed up your body and have more lean mass than fat, it would take longer for your body to put on weight cos you are toned.

I understand that a lot of us do not like exercise, I don’t myself, but I find myself doing it, especially if its fun. So try playing basket ball, football or even volleyball for the ladies ( I cant play cos for some reason I am afraid of getting hit by a ball..lol), try swimming (I love this!) take Pilates classes (aim for more than 2 classes a week if you want to see a quick change in your body), go running early in the morning to clear your head, try using an elliptical trainer whilst listening to music or watching your favorite sitcom (you wont notice 40 minutes are over ), jump rope, its great for cardio…start with 100 jumps and build up to 1000, or if you’re just downright lazy, take a long walk.

2014 Fitness Plans

Happy New year!

It's always great to start the year with a plan and goals to attain for yourself. I already stated my hair plans on my blog, fifi'shealthymane.blogspot.com.  I will be reviewing my goals in the next 3 months.

My Health Goals for the year are focused on my Health and Fitness, rather than weightloss. I have found that I like my body when I weigh 56-57kg and I put on 2 kg during xmas, so I figure I will lose this along the way with the following lifestyle plans

·         Drink a Green Juice everyday. I intend to drink Ugwu (Pumpkin leaf) juice twice a day. In the morning when I awake and at evening before I retire to bed. For those who do not know, Ugwu is a Superfood and is very rich in Chlorophyll and is usually compared to Wheatgrass. Ugwu is very good for boosting your immune system, cleansing your blood, boosts fertility, slows down the ageing process as its rich in antioxidants, prevents malnutrition, curbs high blood pressure and prevents cancer.

·         Focus on eating healthier and avoiding bad carbs. I will be eating more of Proteins, fruits and vegetables

·         Join a gym and stop using my fear of being kidnapped as an excuse not to work out. I hate gyms but since I cannot jog on my road, I best drive to the gym.

·         Swim 2 times a week

·         Focus on building my abdominal muscles, as middle age spread seems to be happening to me. If you like call me vain, but this appears to be the truth.

·         Be happy! Do fun stuff for exercise!

BURN NOTICE

Frequent heartburn sufferers are nearly 80 percent more likely to be diagnosed with throat cancer, says a study in Cancer Epidemology, Biomarkers & Prevention.
Regular backflow of stomach acid into the esophagus can irritate the lining, which leads to DNA damage, which is the first step towards cancer.
Popping antacids MAY lower your risk. If you repeatedly feel the burn, discuss your options with your doctor!

The truth about caffeine

Caffeine: Most of us can't get through the day without it. Whether brewing a fresh pot of coffee in the morning, enjoying lunch with a refreshing can of cola, or recharging in the afternoon with an energy drink, we have many routines and food rituals revolving around this energizing substance. Found naturally in the leaves, seeds and fruits of more than 60 plants (including cocoa beans, kola nuts, guarana, yerba mate, green tea extract and tea leaves) and added to many other foods and beverages, caffeine is the world's most popular stimulant. In the US alone, more than 80% of adults consume it.

Like many commonly enjoyed foods and ingredients, we get mixed information about caffeine. Sometimes we hear it does a body good. Other times, we hear it's bad for us. Keep reading to uncover the truth about caffeine: how it works—and how it affects your health.

Why Caffeine Keeps You Charged
The brain produces a natural sedative called adenosine, which binds to the appropriate receptor sites in the brain, resulting in a drowsy feeling. Adenosine levels rise during daytime/waking hours, encouraging sleep in the evening. While sleeping, adenosine levels drop, so you awaken refreshed and raring to go.

Caffeine is similar in structure to adenosine. It temporarily binds to adenosine receptor sites in the brain.  This prevents adenosine from attaching itself to the sites and thus, wards off fatigue. If you regularly consume caffeine, you might also discover that you build up a tolerance because the brain makes more receptor sites as a result. Therefore, you need more caffeine to attach to these new sites and get the same results.

While caffeine is one of the most studied ingredients in food supply, there is still great confusion regarding its effects on health. For years caffeine has been included on the U.S. Food and Drug Administration's list of substances that are "generally recognized as safe" (GRAS) list. Extensive research has been conducted on numerous health aspects of caffeine consumption. Here is a synopsis of the findings regarding caffeine and health.
5 Health Benefits of Caffeine

• Dementia Risk: While it is too soon to tell about caffeine's role in the prevention of dementia in humans, there are some preliminary animal studies showing that it might help to protect against dementia.
   
• Headache Treatment: The blood vessels in the brain dilate (enlarge) during a headache. Caffeine constricts the blood vessels, which lessens the pain. It is also a mild pain reliever. This is why caffeine is found in headache medications like Excedrin Migraine (130 mg per 2 tablets), Midol Complete (120 mg per 2 tablets) and Anacin (64 mg per 2 tablets).
   
• Mental Stimulation and Problem Solving: Caffeine has been shown to speed up reaction time and improve processing skills, such as paying attention, solving arithmetic problems, typing and proofreading.
   
• Parkinson's Disease: Several preliminary studies have shown that higher caffeine intake can reduce one's risk for developing Parkinson's Disease. In fact, caffeine might help improve tremors and motor skills in people who already have the disease. However, the benefits could lessen as a person develops a tolerance to caffeine.
   
• Physical Performance: Low to moderate doses of caffeine (200-300 mg) have been shown to improve athletic performance in well-trained athletes, especially in endurance events like running. However, in sports that require short bursts of movement like weight lifting or sprints, caffeine is less effective. Caffeine might help with the burning of fat for energy after exhausting the carbohydrates stored in the muscles. Caffeine also helps reduce the feeling of muscle pain and tiredness, so one feels better while exercising

4 Health Risks of Caffeine Consumption

• Complex Tasks: Caffeine can worsen performance on complicated tasks, and with caffeine usage over time, the mental boost one gains from caffeine is reduced.
   
• Fertility and Pregnancy: The March of Dimes recommends that women who are pregnant or trying to get pregnant consume no more than 200 milligrams of caffeine per day due to possible adverse effects on fertility, miscarriage and fetal growth.
   
• Fibrocystic Breast Disease: While it does not cause this condition, caffeine can aggravate the symptoms in some women who already have the disease.
   
• Sleep: Consumed later in the day, caffeine can interfere with the onset of sleep and especially rapid eye movement (REM) sleep. Most people report difficulty falling asleep when consuming caffeine within six hours before going to bed. Your sensitivity will vary based on how quickly your body metabolizes caffeine, the amount you ingest and your regular consumption amount

As with anything in life, the key thing is 'moderation'. Do not abuse your caffeine intake.

culled from http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1962&page=3

The hazards of a juice detox

Thinking of signing up for a fruit juice cleanse? You might first consider how your body reacts to a week with no protein or fat and fewer than 1,000 calories a day.

After the first sip
Your brain's hunger signals are answered with a dump of pure fruit-juice sugar. And don't get any ideas—veggie-based body cleanses aren't any healthier.

The sweet stuff prompts the pancreas to squirt out insulin, which moves sugar—now in your blood in the form of glucose—into your cells.

After 30 minutes
As your cells suck up the glucose, your blood sugar level can start to plummet and you may feel dizzy.

Meanwhile, lacking enough calories, your body is operating off its supply of glycogen, a form of short-term energy stored in the liver and muscles.

After two days
With each shot of juice, your insulin levels skyrocket, then crash. Your glycogen stores are pretty much gone, leaving your tank on empty—and you feeling weak and listless.

Since you're getting only about half the calories you need, your body draws on two long-term power sources: triglycerides, a type of energy stored in fat cells (woo-hoo!), and protein, taken straight from your muscles (oops). You begin to lose muscle mass, even if you're still exercising every day.

After three days
Your brain is not happy. It enters into semi-starvation mode and gobbles ketones, fuel that comes from the breakdown of fat. Ketones work, but they're like low-grade gasoline; as a result, you may feel unfocused or irritable. (Any "mental clarity" is likely due to a strong placebo effect.)

Sans a fresh protein infusion, your brain is also lacking amino acids, the raw materials that neurotransmitters need to maintain your mood. If you're prone to depression, you may start feeling blue.

The proteins in your shrinking muscles break down into ammonia and uric acid, unwelcome chemicals that invade your bloodstream. Now your kidneys are busy detoxing your detox.

Stay near the bathroom: The juice's high carbohydrate load causes a surfeit of water to enter the intestines. That extra H2O in your gut means you're apt to get diarrhea.

After four days
With no food to digest, your small intestine feels ignored. Its villi—the rows of tiny fibers that move food elements into the blood—start to atrophy. Your diarrhea may get worse, leading to dehydration... and there goes your rosy glow.

On the eighth day
Solid food! But uh-oh—you've lost muscle. Even if you go back to your regular eating habits, you now have less muscle mass to burn those calories; instead, the calories are more likely to be turned into fat. (Hence, one reason yo-yo dieting makes it harder to lose weight: Your reduced muscle-to-fat ratio messes up your metabolism and makes calories much harder to work off.)

Sources: http://www.womenshealthmag.com/weight-loss/detox-diet-side-effects?cm_mmc=Facebook-_-womenshealth-_-content-weightloss-_-JuiceCleanseEffects

The hazards of a juice detox

http://-loss/detox-diet-side-e

Thinking of signing up for a fruit juice cleanse? You might first consider how your body reacts to a week with no protein or fat and fewer than 1,000 calories a day.

After the first sip
Your brain's hunger signals are answered with a dump of pure fruit-juice sugar. And don't get any ideas—veggie-based body cleanses aren't any healthier.

The sweet stuff prompts the pancreas to squirt out insulin, which moves sugar—now in your blood in the form of glucose—into your cells.

After 30 minutes
As your cells suck up the glucose, your blood sugar level can start to plummet and you may feel dizzy.

Meanwhile, lacking enough calories, your body is operating off its supply of glycogen, a form of short-term energy stored in the liver and muscles.

After two days
With each shot of juice, your insulin levels skyrocket, then crash. Your glycogen stores are pretty much gone, leaving your tank on empty—and you feeling weak and listless.

Since you're getting only about half the calories you need, your body draws on two long-term power sources: triglycerides, a type of energy stored in fat cells (woo-hoo!), and protein, taken straight from your muscles (oops). You begin to lose muscle mass, even if you're still exercising every day.

After three days
Your brain is not happy. It enters into semi-starvation mode and gobbles ketones, fuel that comes from the breakdown of fat. Ketones work, but they're like low-grade gasoline; as a result, you may feel unfocused or irritable. (Any "mental clarity" is likely due to a strong placebo effect.)

Sans a fresh protein infusion, your brain is also lacking amino acids, the raw materials that neurotransmitters need to maintain your mood. If you're prone to depression, you may start feeling blue.

The proteins in your shrinking muscles break down into ammonia and uric acid, unwelcome chemicals that invade your bloodstream. Now your kidneys are busy detoxing your detox.

Stay near the bathroom: The juice's high carbohydrate load causes a surfeit of water to enter the intestines. That extra H2O in your gut means you're apt to get diarrhea.

After four days
With no food to digest, your small intestine feels ignored. Its villi—the rows of tiny fibers that move food elements into the blood—start to atrophy. Your diarrhea may get worse, leading to dehydration... and there goes your rosy glow.

On the eighth day
Solid food! But uh-oh—you've lost muscle. Even if you go back to your regular eating habits, you now have less muscle mass to burn those calories; instead, the calories are more likely to be turned into fat. (Hence, one reason yo-yo dieting makes it harder to lose weight: Your reduced muscle-to-fat ratio messes up your metabolism and makes calories much harder to work off.)

Sources: http://www.womenshealthmag.com/weight-loss/detox-diet-side-effects?cm_mmc=Facebook-_-womenshealth-_-content-weightloss-_-JuiceCleanseEffects

Reducing High Blood Pressure

 

 

 

A lot of Nigerians currently suffer from High Blood Pressure (HBP) but don’t understand the impact of this deadly disease or what they can do to reduce it. So, what’s it about?

HBP is simply the increase of the force of blood pushing against blood vessel walls.HBP/hypertension causes the heart to work harder to pump blood and contributes to hardening of the arteries and to the development of heart failure.

Normal pressure – less than 120 over 80 (120/80)

Pre hypertension – 120-139 over 80-89

Stage 1 HBP – 140-159 over 90-99

Stage 2 HBP – 160 and above over 100 & above

Exact causes of HBP are unknown but the following factors aid in the development.

Smoking, being overweight, lack of physical activity, too much salt in diet, too much alcohol consumption, stress, old age, Genetics, family history, chronic kidney disease, thyroid disorders.

So, what can you do to reduce it?

1.      Lose extra pounds and watch your waistline.

HBP increases as weight increases. In general, the more weight you lose, the lower your blood pressure. Also, losing weight helps makes your blood pressure needs more effective.

In general, men are at risk in waist measurement greater than 40 inches whilst Women are at risk if greater than 35 Inches.

2.      Exercise regularly. At least 30-60 minutes. Most days of the week.

3.      Eat a healthy diet. Eat a diet rich in whole grains, fruits, vegetable and low fat dairy products. There’s a diet programs usually recommended for people with HBP called DASH (dietary approaches to stop hypertension).Google it and try and follow this asap if you are hypertensive.

4.      Reduce salt in your diet. Small reduction can reduce your BP. To reduce salt, consider these tips: track how much salt you use a day, read food labels, and eat fewer processed foods (avoid potato chip, frozen dimers, bacon and processes meats). Use herbs and spices, don’t use salt.

5.      Limit alcohol consumption

In small amount alcohol can actually lower your BP. But in above moderate amount, it raises BP and can reduce the efficacy of your BP medication. If you must drink, track your alcohol consumption, avoid bingeing and if you’re a heavy drinker, reduce.

6.      Avoid smoking as nicotine increases your BP.

7.      Reduce caffeine consumption.

8.      Reduce stress.

9.      Monitor your BP by using a kit at home.