Manage Insomnia Naturally

The importance of quality night sleep in our overall wellness cannot be overemphasized.  Not sleeping at night is one of the worst and most annoying aspect of ill health if you ask me.  Again, I can  say that whatever attacks or defeats your sleep, is already on the verge of victory over you.  Natural foods remains my best and preferred solution to insomnia.  We shall study it under the following outline:

Outline

Introduction
1.  What is Insomnia
2.  Types of insomnia
3.  Symptoms of insomnia
4.  Causes of Insomnia
5.  Medical causes of insomnia
6.  Other causes of insomnia
7.  Some medications that cause insomnia
8.  People at risk of insomnia
9.  Effects of insomnia
10. Natural foods that helps you sleep
11.  Vitamins and nutrients that helps you sleep
12.  Food sources of Magnesium
13.  What about Tryptophan
14.  Food Sources of tryptophan
15.  Food Sources of  calcium
16.  Spices Rich in calcium
17.  What is  Vitamin B6?
18.  B6 Benefits
19.  Food sources of B6
20. Essential oils that Supports sleep and relaxation
21.  General Tips to Help deal  with insomnia  8
22.  Questions.

1.  Introduction

Majority of people at one time or the other may have experienced insomnia.  Sometimes during I'll health, poor diet or stress.  Insomnia can become a long-term thing. Sometimes, that can happen as the result of a more serious health condition, like depression, anxiety, or sleep apnea. Other times, insomnia can stem from crappy sleep habits, like eating too many heavy snacks before bed, sleeping in an uncomfortable environment, or staying glued to your smartphone or tablet all night long.  The good news however is that it is  treatable once you identify your own cause or source of insomnia.  At the end of this seminar, it is expected we would have been equipped with knowledge to help us deal with our own particular case.

1.  What is Insomnia

According to guidelines from a physician group, insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.

Inability to sleep over a period of time, especially at night is my definition of Insomnia.

2.  Types of insomnia

There are multiple ways to describe insomnia

Acute insomnia. A brief episode of difficulty sleeping.

Chronic insomnia. A long-term pattern of difficulty sleeping.

Comorbid insomnia. Insomnia that occurs with another condition

Onset insomnia. Difficulty falling asleep at the beginning of the night.

And various other forms

3.  Symptoms of Insomnia.

Here are a few symptoms to enable you know if you have Insomnia:

1.  Difficulty falling asleep.
2. Waking up often during the night and having trouble going back to sleep.
3.  Waking up too early in the morning.
4 Feeling tired upon waking.

4.  Causes of Insomnia
 
  How do we contribute?

Human beings are a diurnal species. We are active during the day. Some organisms are nocturnal. They are active at night. When you wake up in the morning and light enters your eyes, it reaches the brain and affects the activity of certain genes that help you power up for the day. Light exposure also reduces the production of melatonin, the hormone that helps you fall asleep. As the day progresses and sunlight diminishes in the afternoon, melatonin production turns back on. Melatonin production peaks at night after the sun has gone down to help you fall asleep. Be careful, exposure to indoor lights and light from smartphones, tablets, computer screens, and TVs can interfere with melatonin production and disrupt your sleep.

5.  Medical causes of insomnia

There are many medical conditions (some mild and others more serious) that can lead to insomnia. In some cases, a medical condition itself causes insomnia, while in other cases, symptoms of the condition cause discomfort that can make it difficult for a person to sleep.

Examples of medical conditions that can cause insomnia are:

Nasal/sinus allergies
Gastrointestinal problems such as reflux
Endocrine problems such as hyperthyroidism
Arthritis
Asthma
Neurological conditions such as Parkinson's disease
Chronic pain
Low back pain
Medications such as those taken for the common cold and nasal allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma, and depression can also cause insomnia.
In addition, insomnia may be a symptom of underlying sleep disorders. For example, restless legs syndrome—a neurological condition in which a person has an uncomfortable sensation of needing to move his or her legs—can lead to insomnia. Patients with restless legs syndrome typically experience worse symptoms in the later part of the day, during periods of inactivity, and in the transition from wake to sleep, which means that falling asleep and staying asleep can be difficult. An estimated 10 percent of the population has restless legs syndrome.
Sleep apnea is another sleep disorder linked to insomnia. With sleep apnea, a person's airway becomes partially or completely obstructed during sleep, leading to pauses in breathing and a drop in oxygen levels. This causes a person to wake up briefly but repeatedly throughout the night. People with sleep apnea sometimes report experiencing insomnia.
If you have trouble sleeping on a regular basis, it's a good idea to review your health and think about whether any underlying medical issues or sleep disorders could be contributing to your sleep problems. In some cases, there are simple steps that can be taken to improve sleep ( down and trying to limit possible distractions, such as a TV, computer, or pets). While in other cases, it's important to talk to your doctor to figure out a course of action. You should not simply accept poor sleep as a way of life—talk to a  specialist for help.

6. Other causes of insomnia

1. Mental health disorders. Anxiety disorders, such as post-traumatic stress disorder, may disrupt your sleep. Awakening too early can be a sign of depression. Insomnia often occurs with other mental health disorders as well.

2. Stimulants that can disrupt sleep.
 gastroesophageal
Sleep-related disorders. Sleep apnea interrupting,
 Caffeine, nicotine and alcohol. Coffee, tea, cola and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.

3. Eating oily /fatty foodslate, gas forming foods like beans late can interfere with sleep and if it is done regularly, becomes a cause of insomnia.

4.  Lack of physical  exercise or too much exercise towards bedtime can disrupt sleep.  Exercise are best in the morning.  Strainous exercise toward evenings causes adrenal fatigue.

5. Not taking a break during the day especially during periods of intense physical stress can lead to loss of sleep at night.

6. Not taking good breakfast can lead to loss of sleep at night.  Do not joke with breakfast. Too much is bad, no breakfast is bad. The brain cells prepares it for sleep in the morning and daytime.

6. Other causes of insomnia

1. Mental health disorders. Anxiety disorders, such as post-traumatic stress disorder, may disrupt your sleep. Awakening too early can be a sign of depression. Insomnia often occurs with other mental health disorders as well.

2. Stimulants that can disrupt sleep.
 gastroesophageal
Sleep-related disorders. Sleep apnea interrupting,
 Caffeine, nicotine and alcohol. Coffee, tea, cola and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.

3. Eating oily /fatty foodslate  gas forming foods like beans late can interfere with sleep and if it is done regularly, becomes a cause of insomnia.

4.  Lack of physical  exercise or too much exercise towards bedtime can disrupt sleep.  Exercise are best in the morning.  Strainous exercise toward evenings causes adrenal fatigue.

5. Not taking a break during the day especially during periods of intense physical stress can lead to loss of sleep at night.

6. Not taking good breakfast can lead to loss of sleep at night.  Do not joke with breakfast. Too much is bad, no breakfast is bad. The brain cells prepares it for sleep in the morning and daytime.

7.  Some medications that cause Insomnia

Some medications that may  cause Insomnia.

Selective serotonin reuptake inhibitors (antidepressants such as Prozac® and Zoloft®
Dopamine agonists (includes some medications for Parkinson's disease)
Psychostimulants and amphetamines.
Anticonvulsants.
Cold medicines and decongestants.
Steroids.

8.  People at Risk of Insomnia
Certain people are actually  at risk of insomnia, they are mainly

1.  Elderly
2.  Menopausal women, this include post menopausal women.  Women genertally tend to suffer insomnia more than men.
3.  Those on certain     medication
4.  Those who does sedentary job
5.  Those deficient in nutrients that Supports sleep
6.  Those suffering emotional problems
7.  Those going through physical stress
8. Genetics may also play some role but research is yet to confirm this.

9. Effects of Insomnia may  include:

1.  Lower performance on the job or at school

2.  Slowed reaction time while driving and a higher risk of accidents

3. Mental health disorders, such as depression, an anxiety disorder or substance abuse

4. Increased risk and severity of long-term diseases or conditions, such as high blood pressure, heart disease, obesity, diabetes and worsening cases of all cases affecting your health negatively.

5.  Irritability, depression and anxiety, including panic attacks

Additionally. Sleep problems make it hard for our bodies to repair, detoxify, lose weight, balance blood sugar, and digest. Studies have also shown inadequate sleep lowers natural killer cells, which are the immune cells that fight cancer. One study suggests that our ability to fight viruses like the common cold decreases 300% when we get less than seven hours of sleep.

6. Lack of Sleep Ages Your Skin
Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes .
When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin
collagen , the protein that keeps skin smooth and elastic.

10.  Natural foods that helps you sleep:

Grains,
rice,
barley,
oats)
Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flaxseed)
Fatty fish
Eggs
Turkey
Chicken
Milk and other dairy including yoghurt
Honey
Cayenne pepper
Bell pepper
Millet
Soya

Fruits and vegetables includes: cherries, corn, asparagus, pomegranate, olives, grapes, broccoli, cucumber, watermelon)

A Handful of Nuts. Nuts are a good source of heart-healthy fats. And almonds and walnuts, specifically, contain melatonin, a hormone that helps to regulate your sleep/wake cycle. Eating them can increase your blood levels of the hormone, helping you sleep more soundly. 

11.  Vitamins and Nutrients that Helps you sleep

Vitamins and Nutrients Needed to help you sleep soundly:

There are four main vitamins and minerals that can be found in food that aid in promoting sleep:

1.Tryptophan
2 Magnesium
3.Calcium, and
4.B6. Some of these substances help the body produce melatonin, the hormone that is responsible for regulating your circadian rhythm (sleep/wake patterns). When you're close to bedtime, melatonin production naturally increases to help you sleep. In the morning when you're ready to wake up, melatonin production tapers off to allow you to be awake and alert for the day.

Some foods are naturally packed with these essential vitamins and minerals, and eating certain foods at certain times can help you tip the scales towards a successful night of quality sleep. Most of these are available as over-the-counter supplements, but like with most supplements, it's better to get them from the foods you eat than relying on supplement.

  Green, leafy vegetables, pumpkin seeds, edamame, bananas, avocados, beans, and nuts and seeds are all foods rich in magnesium, which helps muscles relax and induces a sleepy state.

Eat Magnesium-Rich Foods: The mineral magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. Other foods rich in magnesium includes legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, whole grains.

12.   Food sources of Magnesium

They include:

Dark Chocolate.
Avocados. The avocado is an incredibly nutritious fruit and a tasty source of magnesium. ...
Nuts. Nuts are nutritious and tasty. ...
Legumes. Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans.
Seeds. ...
Whole Grains.
Some Fatty Fish.

13.   What about Tryptophan?

Tryptophan is an amino acid that is important for the production of serotonin in the body. It is also key to brain function and has a role in healthy sleep.
People cannot make tryptophan in their bodies, so must obtain it from their diet.
Fortunately, tryptophan can be found in food whereas serotonin cannot.

14.  Food Sources of, Tryptophan :

Cheese. Cheese is another great source of tryptophan.
Pineapples.
Tofu. ...
Salmon. ...
Nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts)
Bananas
Eggs, (not fried)

Oranges, lemons and other citrus are cool for dealing with insomnia only when  taken in moderation.

15.  Food Sources of calcium

1. Milk
2. Curd / Yogurt
3. Cheese
4. Seafood
5. Beans and lentils
6. Almonds
7. Whey Protein
8. Dark Green Leafy Vegetables
9. Figs
10. Soybean
11. Tofu
12. Soy Milk
13. Chia seeds
14. Broccoli
15. Fortified foods
16.  Millet


Note: Milk is one of the best and cheapest calcium sources.
A cup of cow's milk has 276–352 mg, depending on whether it's whole or non-fat milk. The calcium in dairy is also absorbed well

16.  Spices Rich in calcium

Fresh and dried basil. ...
Dried savory. ...
Dried marjoram, thyme, sage, rosemary, Celery seed & other spices including black pepper seeds.
Cinnamon.
Stinging nettle.

17.    What Is Vitamin B6?

Vitamin B6 is a water-soluble vitamin, meaning that the body doesn’t store it in large amounts. Any excess that the body doesn’t need is excreted in the urine. That’s why it is of great importance to consume foods rich in this nutrient every day. The term vitamin B6 actually covers six different compounds. The body converts them into the active forms of this vitamin – pyridoxal phosphate, which play vital roles in our body

18.  Vitamin B6 Benefits

This vitamin takes part in over 100 enzyme reactions, which are mostly related to protein metabolism. It also plays an important role in other metabolic processes involving amino acids, carbohydrates, and lipids.
Furthermore, vitamin B6 is involved in the production of hemoglobin, a protein which transports oxygen to our cells. If hemoglobin levels are low, our cells don’t get enough oxygen, and we are at risk of developing anemia. Vitamin B6 can be used for preventing and treating this blood disorder.

Another major function of this vitamin is to promote the production of neurotransmitters in the brain. Therefore, it is vital for healthy brain development. In addition to carrying signals from one neuron (nerve cell) to another, neurotransmitters contribute to the production of hormones influencing our mood and sleep cycle. Continue from next page

Read More

ACIDITY, A major sponsor/feeder of Stomach Ulcers

 Introduction:  One Important factor to look out for "Acidity"

Being too acidic is not suitable for your body. This condition may conceive various symptoms which cause you to suffer from them. You may think you have harmful diseases, or  weak immune system, etc. But probably the main reason for all of these is just  "acidic"  Therefore, you need to check the list of symptoms of being too acidic and may jump into the alkaline diet if necessary.

6.  Signs that your body is acidic

1. Feeling fatigued

When you have too much acid in your body you tend to feel more tired even though you get enough sleep. You still tend to be exhausted and worn out.

2. Often experience headaches

When you have acidity, you experience headaches due to your pH level being low. This is also a sign something is wrong with you body it needs to get checked.

3. Stomach bloating, gas, indigestion

When you begin to experience gas and your stomach is bloated and you have not eaten much or anything, then you should consider having your pH level checked. It shows that you have too much acidity in your stomach and it causes discomfort and at times it can be painful.

4. You’re stressed out

Stress levels boost acidity and increase chances of getting ulcers. Stress makes one experience digestive upset and acid is to blame.

5. You don’t eat enough alkaline foods

Vegetables and fruits contain alkaline. If you do not consume enough it will lower your pH levels and lead to acid forming in your body. You need to consume citrus fruits like oranges, lemons and grapefruits which help improve your pH level.

6. Your hair and nails are brittle

Too much acidity can make your nails break easily and make your hair dry and full of split ends.

7.  Having Unhealthy Skin. 

Having unhealthy skin is just one of the symptoms of being too acidic. If your nails are thin and you complain that they break easily, the cosmetics can’t help you.

 Also, being too acid cause hair fall, too.

8. Having Unhealthy Mouth and Teeth

Being too acidic can cause not only sensitive teeth but also losing your teeth. So, you may usually have tooth pain and sensitive gums.

 You need to include greens, fruits and vegetables in your diet to control your pH level. Quit eating processed foods, and foods with too much preservatives, colourings and artificial sweetener

Some Alkaline foods
Bell peppers
Beetroots
Cabbage
Carrots
Cauliflower
Cucumbers
Eggplant
Garlics
Green leaves
Okro
Onions
Potatoes
Spinach
Dandelion
Papaya
Orange
Limes
Lemons
Acai berry
Apples
Dates
Bananas
Figs
Mangoes
Goji berry
Pineaples
Plums
Avocadoes
Grapes

Some Acidic Foods

All preserved long shelf life foods
Cakes
Microwaved foods
Pasta,
bread
Ice cream
Fried foods and meat
Frozen foods
Dairy
Sugared fruit juice
Mushrooms
Oats

Fresh fruits are alkaline  But need to be eaten on their own or at least first before any other foods.  If combined with fats or other proteins, they ferment, causing indigestion and Acidity.

These oils are moderately acidic:

Oils and fats
Avocadoes
Coconut oil
Faxseed oil
Red palm oil
Safflower oil
Sesame oil
Olive oil etc

All processed and preserved foods are acidic.

The acidic/alkaline food list ☝️.  There other local foods that are not listed here but are alkaline.  Most natural foods are alkaline, akai berry is alkaline, so is onions and various seeds and spices.  One point to note on this is that if an alkaline food is taken in excess, it becomes acidic in the body.  That is the reason we emphasize moderation.  It is one of our rules on the platform.

. HERE IS MY STORY

It all started with insomnia and various symptoms that were all  tagged as malaria and typhoid.  I was hospitalized and prescription drugs given, which were all religiously taken,  without sufficient sleep for reasons unknown probably poor diagnosis.  I added supplement to help ease the discomfort, they all performed  below my expectation.

MIRACULOUS CABBAGE

One Miraculous vegetable still hidden to many, which was particularly helpful in the journey out of ulcer was cabbage and carrot juice, particularly cabbage juice for just few days and then subsequent steaming of this  cruciferous  vegetable which I learnt has some goitre inducing substance if consumed in too large amount is worthy of note.
"Miraculous Cabbage" as I call it is still a secret food for weight loss  still awaiting the discovery of many.
It is a fat burner that has no equal,  this is my finding and discovery while using cabbage.  Also raw cabbage in too large amount is also offensive,  Steaming is better.  Cabbage blended together with carrot and taken on empty stomach is a proven remedy for healing  stomach ulcers especially when followed by protein rich diet, best from plant source E.g is black eyed cowpea or other legumes.

2. Green plantain is Beneficial to Ulcers

This large, green, banana-like fruit is starchy a sticky in texture. It helps to soothe inflamed and  irritated mucous membranes and has some antibacterial properties to boot. Studies on rat with ulcers caused by daily aspirin use have shown that unripe green plantain can both prevent the formation of ulcers and help to heal existing ulcers. Plantain works its magic best when it’s unripe.
Recommended dose: Until human studies determine the amount that might help, use the fruit as food, in that case  green plantain is eaten by  boiling  like a potato. Avoid frying plantain, as the fat can aggravate ulcers.


Fresh Coconut was Handy

Having eliminated most delicious and common foods, I was only left With coconut.  Then coconut oil was nowhere in the market.  I could not find it anywhere so the only option was fresh Coconut since it contains the oil.  Within  six Months I was stronger and knew that I had been healed.  I also did a test which confirmed it.  Then I began creating awareness for coconut oil especially cold pressed coconut oil, in schools. General Hospitals, Churches especially Catholics and other organisations. Thank God today, almost every pharmacy and supermarkets sells coconut oil.

THESE FOODS WERE ELIMINATED IMMEDIATELY

One thing that helped me  in the battle to overcome the problem was elimination of most foods that I enjoyed eating in other to regain my health.   Foods I eliminated urgently for 6 months includes:

1.  Bread, all biscuits, noddles, all pasteries and wheat product
2.  All Bottled drinks, tables salts, all packed foods
3. Observe Water Therapy and ensure proper hydration daily
4.  Eliminate all forms of teas, sugar especially simple sugars,
5. All forms of bouillon cubes and dried fish
Finally Healed.

Withing 6 months of observing the above, the ulcer was healed. and have remained healed till date.
One important fact I have personally observed about stomach ulcers and it's healing is that as we age some remedies that worked some yrs back may appear too sugary overtime, remedies like cabbage and carrot juice should be taken cautiously by an older adult because of sugar, remedies like whole milk works well for fresh ulcers and younger adult, but the older adult seeking remedies for ulcers obviously should not depend on whole milk as these are the yrs of arthritis and inflammations and the will make symptoms worse or cause an Onset of arthritis or other inflammatory conditions.

Read More

Health Benefits of Fermented Green Papaya Water

Research and information  are
daily revealing several beneficial foods right at our backyard years back but unknown to us.  Today many of us have benefited from the healing powers of fermented unripe pawpaw water for treating stomach ulcers, yet many are not aware that this healing food does not heal stomach ulcer alone, but possesses numerous other health benefits.

Here are the summary of  Health benefits of fermented green papaya water :

1.  Kills  various species of bacteria and heals wounds like ulcers.

2.  Improves digestion.

3.  Relieves constipation, great for hyperacidity, dyspepsia, dysentery and other stomach related problems.

4.  Fight and destroy parasites caused by warms.

5.  Improves immune system by preventing illnesses like recurrent ear infections, colds and helps restore intestinal flora destroyed due to long term use of antibiotics.

6.  Reduces signs of ageing: Unripe green papaya peel contains polyphenol compounds with potent antioxidant properties that offer protection against oxidative damage.
Antioxidants play a major role in skin care by reducing inflammation that causes acne. The antioxidants in green papaya are also known to help in firming the skin and reducing wrinkles. In addition, unripe green papaya is a rich source of vitamin C, vitamin A and vitamin E all of which are powerful antioxidant

7.  Beneficial for lactating mothers:
The unripe green papaya is thought to contain compounds that influence estrogen, the female hormone. This is why it is recommended for new mothers to increase lactation. However, since green papaya is also believed to contain compounds that act as a uterine stimulant most cultures forbid pregnant women from having papaya fruit.
It is not known for sure if  unripe papaya fruit water is completely safe to eat during pregnancy. However, research has shown a latex substance present in unripe papaya may cause contractions of the uterus. The latex in unripe papaya may act like prostaglandin and oxytocin which the body produces to start labor.

8.  Reduces incidence of heart attack and similar conditions:
The folic acid present in green unripe papaya helps to convert homocysteine into amino acids such as cysteine or methionine. A high level of homocysteine is thought to pose a potential risk in damaging blood vessel walls that can result in heart attack or stroke. Unripe papaya helps control homocysteine levels in the blood by breaking them to amino acids thus reducing the risk of damage to the blood vessels.
Extracts of unripe green papaya contain blood pressure lowering agents. Green unripe papaya also contains fibrin, a useful compound not readily found in the plant kingdom. Fibrin improves blood flow and reduces the risk of blood clot formation thereby reducing the risk of blood vessel blockage and stroke.

9.  Promotes wound healing:

Unripe green papaya is reported to be one of the earliest substances used in wound care. The phytochemical constituents of green papaya possess anti-inflammatory and immunomodulatory properties. Therefore, the extracts of green papaya help to reduce skin inflammation and also promote wound healing. The wound healing property of green papaya is mainly attributed to papain and chymopapain, the enzymes that exert an ulcer protective effect. Papain also digests necrotic tissue and prevents wound infections.

It is important not to overdo it.  Too much may give negative effects such as frequent stooling, itching on the body etc.  It is better to start with about 5 tablespoons on empty stomach best in the morning before breakfast or last thing at night.  Some people find it okay to take it twice daily. Whenever, I feel like taking this home remedy.  Once daily is usually okay for me.

Read More

Natural Foods that Helped me Remove Belly Fat

It is sometimes incredible to believe that there are natural foods that specializes on removing or melting fats accumulated at the stomach region.  Until you try it, you may never believe.  No matter how long your stomach fat has been with you, with discipline and guidance, you can still get your dream body.  I am a beneficiary of what I am sharing here.  Before sharing the secret foods that helped me, here are a few factors that are suspects when it comes to general body fat accumulation and stomach fat in particular:

Emotional Eating – When you are stressed out, you depend on food to feel better.

Aging – Aging slows down metabolism, and as a result, you start gaining weight.

Hormonal Changes – Hormonal changes can also make you store fat in your belly region instead of any other body part.

Genes – If obesity genes are in your DNA, you will be prone to gaining weight even if you do not indulge in emotional eating.

Medications – Certain medications can inhibit you from losing weight.

Depression – When you are depressed and worried, your stress levels go up. This causes inflammation and inflammation-induced weight gain. Plus, you will be prone to emotional eating.

Alcohol – Drinking too much alcohol can also lead to belly fat gain.

Sedentary Lifestyle – If you are not an active person, you will be prone to gaining belly fat.

Having mentioned the above contributors to stomach fat accumulation,  here are the foods that helped me out of stomach fat and has kept it till date:

1.  Pineapple with Cucumber juice:  These two combination, whether juiced or just chewed whichever way.  They are specialized on stomach fat.  I like them together because, Cucumber helps counter the effect of sugar in pineapples.
2.  Apple.  I prefer green apple when taken on empty stomach.  Enough time must be allowed at least 2 hrs before next meal to enable the acids in Apple deal with the fats.  The fibre will keep you full, while unwanted belly fat is being melted.
3.  Oats:  Yes  I love oats in the morning, it must be taken in moderation with low fat milk.  It was my best breakfast, when dealing with fat generally and in particular, stomach fat.
4.  Coconut oil and olive oil:  if you are determined to deal with stomach fat, the let these two oils be your only oil at least for 3 months.
5.  Eggs:  Egg is a nutrient dense, low calorie food specialised on providing the required nutrients for the body to carry on while stomach fat is being destroyed. At least one boiled egg daily
6.  Avocadoes:  these are good foods that helps burn stomach fat.  Though I usually give it more to coconut oil in my own case.  Avocadoes and other healthy fats keeps you full, deals with cholesterol and in so doing contributes to overall fat deposition including belly fat.
7.  All green vegetables especially (ewedu)
All green vegetables are great in this regard, best taken before bed time in good oil to enable fat burning take place.
8.  Sardines:  sardines without the accompanying vegetable oil, after draining it, I add olive oil.  Sardine is a source of rare omega 3 fatty acids which helps in general fat burning including stomach fat.  At least twice a week, one is okay. 
9.  Lemons and limes:  these twin foods are great for stomach fat reduction, but must be taken cautiously, because they are high in acid, if not they may help deplete good bacteria in the gut.  Best on empty stomach in the morning at least 3 times a week.  They may also cause tooth sensitivity if taken too frequently.
10. Almonds and cashew nuts:  some may add peanuts, but almonds and cashews are best for destroying Tummy fat.  Besides the instigate less inflammatory response unlike peanut, which is highly inflammatory.
11.  Dark chocolate:  This is also great for burning stomach fat especially when taken without milk or with low fat milk.  I usually add a little  powdered  and honey milk.
12.  Natural Honey:  This an ancient food known for dealing with bacteria and fungus that contribute to stomach fat and supply nutrients at the same.  Could be mixed with other spices such as cinnamon, Tumeric, ginger, garlic etc to achieve better effect.

13.  Green tea:  This is good news to lovers of green tea. Green tea is best taken before the last main meal of the day to help achieve this result and should be without milk.

There are several other foods that has helped people in achieving their aim of reducing stomach fat, but these are tested and they are still working to keep the belly from accumulating further fat.  Additionally, plenty of water especially on empty stomach in the morning followed by exercise is a must if you want to get result. When belly fat is reduced, so many ailments would be gone too.

Read More

The importance of Belly Button

The Importance Of Our Navel !
Or The Belly Button.....

Our belly button (NABHI )  is an amazing gift given to us by our creator. A 62 year old man had poor vision in his left eye. He could hardly see especially at night and was told by eye specialists that his eyes were in a good condition but the only problem was that the veins supplying blood to his eyes were dried up and he would never be able to see again.

According to Science, the first part created after conception takes place is the belly button. After it’s created, it joins to the mother’s placenta through the umbilical chord. 

Our belly button is surely an amazing thing! According to science, after a person has passed away, the belly button is still warm for 3 hours the reason being that when a woman conceives a child, her belly button supplies nourishment to the child through the child’s belly button. And a fully grown child is formed in 270 days = 9 months.

This is the reason all our veins are connected to our belly button which makes it the focal point of our body. Belly button is life itself!

The “PECHOTI” is situated behind the belly button which has 72,000 plus veins over it. The total amount of blood vessels we have in our body are equal to twice the circumference of the earth.

Applying oil to belly button CURES dryness of eyes, poor eyesight, pancreas over or under working, cracked heels and lips, keeps face glowing, shiny hair, knee pain, shivering, lethargy, joint pains, dry skin.

*REMEDY For dryness of eyes, poor eyesight, fungus in nails, glowing skin, shiny hair*

At night before bed time, put 3 drops of pure ghee or coconut oil in your belly button and spread it 1 and half inches around your belly button.

*For knee pain*

At night before bed time, put 3 drops of castor oil in your belly button and spread it 1 and half inches around your belly button.

*For shivering and lethargy, relief from joint pain, dry skin*

At night before bed time, put 3 drops of mustard oil in your belly button and spread it 1 and half inches around your belly button.

*WHY PUT OIL IN YOUR BELLY BUTTON?*

You belly button can detect which veins have dried up and pass this oil to it hence open them up.

When a baby has a stomach ache, we normally mix asafoetida (hing) and water or oil and apply around the naval. Within minutes the ache is cured. Oil works the same way.

Try it. There's no harm in trying.

You can keep a small dropper bottle with the required oil next to your bed and drop few drops onto navel and massage it before going to sleep. This will make it convenient to pour and avoid accidental spillage.

I am forwarding this valuable and very useful information received from a very good friend. Its really amazing. A million thanks to the friend. Happy to share it with friends and family

http://healthycarestuff.com/belly-button/

Read More

Managing High Blood Pressure with Nutrition

High blood pressure is one of the most common ailment that most Nigerians battle with from 35yrs and above and sometimes younger adults below 30yrs are being managed for high blood pressure. Nutrition and lifestyle is one of the leading causes of these problems: The subject matter shall be discussed under the following headings:

1.  What is high Blood Pressure
2.  Those at risk of high blood pressure
3.  Causes of high blood pressure
4. Symptoms of high blood pressure
5.  Complications of high blood pressure
6.   Natural foods that reduce high blood pressure
7.  Foods that can raise high blood pressure
8.  Habits that raise blood pressure
9.  Juice and fruits for blood pressure
10.  Spices that tones down blood pressure
11.  Essential oils that helps reduce high blood pressure
12.  Conclusion

1. WHAT IS HIGH BLOOD PRESSURE

When your heart beats, it pumps blood round your body to give it the energy and oxygen it needs.  As the blood moves, it pushes against the sides of the blood vessels.  The strength of this pushing is your blood pressure, if your blood pressure is too high, it puts extra strain om your arteries and your heart and this may lead to heart attacks and strokes.

What is normal Blood Pressure

Many people worry about low blood pressure (hypotension) but probably don't need to .  Some people have a blood pressure level that is lower thn normal in general this may be good new, because  the lower your blood pressure is, the lower your risk of stroke or heart disease, however, in a few cases, having low blood pressure can cause problems, so you might need to see a doctor or carry out a test to find our the likely cause.

Two Titles are Generally Used to Refer to High Blood Pressure
They are"
1  Essential Hypertension
2. Secondary Hypertension

1  Essential Hypertension: 

 In as many as 95% of high blood pressure cases can not be found or traced to the cause.  This type of high blood pressure is called essential hypertension.  Though essential hypertension  remains somewhat mysterious, it has been linked to certain risk factors.  High blood pressure sometimes runs in some families.  Age play a major role in all types of high blood pressure

Essential hypertension is also seen to be greatly influenced by diet and lifestyle.  The link between high salt consumption and high blood pressure is no longer news; for instance, people living on the northern islands of Japan eat more salt per capita than anyone else in the world and are known to have the highest cases of essential hypertension.  on the contrary, people who hardly add salt to their food show virtually no traces of essential hypertension.  Most  people with high blood pressure are "salt sensitive, meaning that anything more than the minimal bodily need for salt is too much for them and increases their blood pressure.  Other factors that can raise the risk of having essential hypertension  include:  obesity, diabetes, stress, insufficient intake of potassium,calcium, and magnesium, lack of physical exercise and too much alcohol.

2.  Secondary Hypertension

When a direct cause for high blood pressure  can be identified, the condition is described as secondary hypertension.  Among the known causes of secondary hypertension, kidney disease ranks highest.  Hypertension can also be triggered by tumors or other abnormalities that cause the adrenal glands to secret excess amount of the hormones that elevate blood pressure.  Birth control pills especially those containing estrogen and pregnancy  can boost blood pressure, and are responsible in some cases.

There are two types of blood pressure that exist:

1.  Systolic Blood Pressure:  This is the pressure at the moment the heart pumps the blood

2.  Diastolic Blood Pressure:  This is the blood pressure at the moment the heart relaxes  and takes in blood

2.  THOSE AT RISK OF HIGH BLOOD PRESSURE

Certain risk factors or conditions can dis[ose or place you at risk of developing elevated blood pressure, they include:

• Age:  Of course we know that the older you get the more at risk you are, However, there are cases of blood pressure with younger adults probably due to excess weight or other unhealthy lifestyles or medical conditions.
• Too much salt:  People addicted to consuming foods cooked with too much salt especially table salt
• Being Overweight:  Excess body weight will definitely require more pressure for the hert to pump though some cases of overweight do not come with high blood pressure if the person maintains healthy lifestyle., moderate exercise and healthy cholesterol.
• Stress:  Too much stress makes everything worse including high blood pressure
• Too little potassium
• Thyroid problems
• Certain medications such as cold remedies, birth pills
• Family History
• Certain defects may be from birth  can predispose you to high blood pressure

3.  WHAT CAUSES HIGH BLOOD PRESSURE

The exact cause of high blood pressure sometimes are not known, but several things may play a role including:

• smoking
• being overweight
• Lack of physical exercise
• Too much salt
• Too much alcohol consumption
• Stress
• Old age
• Genetics
• Family history of high blood pressure
• Chronic kidney disease
• Adrenal and thyroid disorders
• Sleep apnea
• Worry - Our lord Jesus says, "
  Sufficient unto the day is the evil thereoff" Carrying  yesterdays pains, todays frusrations, and tomorrows apprehensions may place pressure on the arteries.  They were not designed to work that way, the Creator cautions  "Cast Your Cares upon me" but we wont listen.  Hence High Blood pressure. 

4 \.  SYMPTOMS OF HIGH BLOOD PRESSURE  To be continued

• 
  

• 
  

Read More

9 Natural Ways to Control Blood Sugar and ward off Diabetes

Diabetes is an ailment common among the elderly folk.  When a person is diagnosed with diabetes, there are drugs for its management.  It is better however to work to prevent diabetes through nutrition and healthy lifestyle.

Here are 9 Proven Steps to Prevent Spike in Blood sugar and ward off diabetes.

1.  Reduce simple carbohydrates

Eating too much carbohydrates accompanied by less protein frequently can lead to spike in blood sugar.  It important ensure adequate protein especially in the  morning or midday to keep sugar from rising.

2.  Include more Healthy Fats

This is one fact about nutrition that is yet to go down well with many health conscious persons who are still ignorant. How can you eat fat and expect to burn fat.  Yes, fats found in coconut oil and olive oil are known to burn fat and help prevent diabetes.   I prefer to include nuts especially peanuts in the morning, most importantly because of its protein content.  It takes longer to digest and prevents frequent snacking which cause sugar to rise.

3.  Include Moderate Exercise daily

Moderate exercise helps reduce  excess body weight, opens up arteries and helps improve both circulation, digestion and absorption.  These are all key contributors in Diabetes especially type 11 diabetes which is caused by insufficient insulin release by the body.

4.  Include Cinnamon in most of your carbs or tea especially morning tea.

Cinnamon is now a known spice which helps in release of more insulin to Control sugar especially when we consume starchy or fatty foods.  It has numerous other health benefits including maintaining a healthy heart. You can use in your cooking such as soups and stews to help control the effect of Starch in the meal and bring out the natural taste too.

5. Get Enough Sleep

Many are not aware that insufficient sleep continously over a long time, makes it difficult for our bodies to manage.  If you get enough sleep regularly, it is easier avoid hike in blood sugar and avoid type 11 diabetes.

6.  Eat Quality Meals

It is important to state that consuming nutrient deficient meals places more load on the body and leaves the body with no materials to rebuild dead tissues.  When we consistently consume foods that are not nutrient dense on a regular basis, the resultant effect will be diabetes.  Quality meals will include fibre rich foods, with protein, spices like ginger, garlic, cayenne pepper etc.

7.  Consume Low Calorie foods More

Nuts generally are high in calorie and lead to weight gain which could come with diabetes.  Excess fat reduce circulation, and places more load on the heart.  If body weight is not controlled by consuming foods low in calorie, body weight will continue to increase which is not in favour of a perfect body that will ward off diabetes.  Some low calorie foods include: Cucumber, eggplant, Berry fruits, oranges, Apples etc.

8.  Occasional Bitters

I like to start my day some days of the week with raw bitter leaf in the morning.  After washing a handful of fresh bitter leaf and the water is thrown away.  I chew on the raw green washed leaf on empty stomach and allow to sit for at least 45 minutes and drinks a glass of water.   Doing this occasionally during the week helps prevent hike in blood sugar.

9. Include fermented Foods

If fermented foods such as iru, ogiri, millet pap, yoghurt are included occasional, it will ensure that our gut is healthy.  A healthy gut will harbour more bacteria that work to support our digestion than harbouring more yeast, fungals and unhealthy agents that suppress our immune system and sometimes give rise to diabetes.

Above all, we should avoid extreme stress.  Stress does not support our health in any way including diabetes.  More clean water, and other fluids helps easy absorption and good bowel movement which all work to support insulin production

Read More

Health Benefits of Banana leaves

Have you tried wrapping your foods in banana leaves?.  Foods like moi, moi, rice, Foo Foo etc.  If you have, you will observe, they taste differently and better after the wrap.

The reason for this is coming out gradually as science and research is showing that this often neglect leaf is rich is nutrients that Supports our health naturally.  Nutrients like polyphenols, which act as antioxidants, proteins, legnin, hemicellulous, allantions and some astringent properties. Theses naturally occurring properties in banana leaves are obviously the reason for its numerous health benefits.

Health Benefits of Banana Leaves

1.  Boost Immunity

Contains allantion, a substance known to boost immunity, accelerate healing, and act as astringent, drinking banana leaves as tea by boiling the leaves can boost the immune system and help prevent ailments like sore throat and various inflammations.

2.  Help reduce Intestinal bleeding

Polyphenol and allantion in dried bananaeaves can help reduce intestinal bleeding in dyscentary.  Drinking the tea can help stop  intestinal bleeding. Banana leaves are non toxic.

3.  Heal Wounds and Skin Irritation

If you have a wound and stay in rural areas with fresh banana leaves.  Just get some leaves and crush in a mortar, place on the affected area.  You can bind with bandage to prevent it from falling.  Change the leaves and bandage 2 to 3 times a day.

4.  Healthy Hair

The leaves extract can cure dandruffs, maintain healthy scalp and keep the natural colour of the hair.  If you often have itchy and sore scalp, the leaves used as hair mask is proven to be effective in reducing itching and similar ailments relating to the hair.

5.  Reduce Fever

Astringents and antioxidants contained in banana leaves are good substance to reduce inflammations which gets worse during fever.  To reduce fever, we can drink the decoction 3 times a day.

6.  Contains Antioxidants

Antioxidants helps our body fight free radicals that sponsor inflammations, degenerating diseases like dementia, atherosclerosis, early aging, dull skin and cancer.

7.  Lower the Temperature

Bana leaves could be drunk as tea after boring in times of extreme heat.  A little honey could be added for taste.

Read More

Whiten Your Teeth Naturally.

Maintaining pure white teeth at all times gives us confidence especially when we stand out there in a crowd.  However, due to diet, Age, poor maintainance and other factors, we find our teeth browning or worse still with plaques.

Nature has provided foods that can help whiten our teeth.  One of such is coconut oil.  Using coconut oil for occasional mouth rinse and gargle will gradually whiten our teeth.  Another oil that contributes to whitening teeth is cloves essential oil.  A few drops of clove oil in your cold pressed coconut, rubbed on the affected area of your teeth have many benefits.

Here are 6 benefits of adding clove oil to coconut oil for whitening teeth.

1.  Prevents bacteria build up. 

The mouth which houses our teeth is the starting point of food digestion.  Particles of food left in the mouth play host to many bacteria that destroys our teeth and cause mouth odour.  The use of these natural  antibacterial, antifungal, and anti inflammatory oils destroys these bacterial before the cause damage. 

2.  Removes Plague build up

If proper attention is not given to othe teeth especially as we age, plagues begins to build up.  If however the plagues already existed, using this oil in the morning after brushing your teeth  Frequent usage will help return the teeth to white and prevent further build up of plagues.

3.  Destroy Mouth Odour

Mouth odour could be quite embarrasing.  If those germs and bacteria are not death with, overtime they make our mouth and teeth their abode and embarrasses us in public.  This combination will naturally kill off the category of bacteria responsible for mouth odour.

4.  Stronger Teeth

One of our teeth's greetest enemy is sugar and other carbohydrates.  It does not matter where the sugar comes from.  Either from natural fruits or other processed foods, they damage our teeth by weakening the gums.  A weak gum cannot give out a health and strong teeth.  The combination of these two oil helps keep the Gums healthy thereby maintaining a strong teeth.

5.  Prevents inflammations.

The combination of these oil will ensure good blood flow to the teeth. If there is proper flow, inflammations will not get a hold on our teeth and without inflammations, pains will be virtually non existent. 

6.  Clove oil contains antiseptic properties: 

These properties work to support the health of your teeth, and gives you confidence when speaking

It is important to know that clove oil is strong and only few drops to about 2 tablespoons of Coconut oil is okay.  Too much of this oil, will sure give a negative result.  Coconut oil is better used in much higher ratio when combining the two., otherwise only coconut oil gives result as well, but the combination gives better result.
Remember to be cautious with clove oil  frequent use and ingestion may not be safe.  

Read More

Home Remedy For Acne and Black Heads

If you have been battling acne and black head, it is time you try this natural home remedy.  Using only one ingredient. Fresh Cucumber.

Grate or slice into pieces and place on your face or use as a scrub and allow to sit for a few minutes and wash off.

It is cooling and refreshing and helps calm a headache as well.

Read More

Health Benefits of Peanuts

Have you wondered why peanuts seems to be in abundance?  Nature knows how much of it we need more than you think.  Peanuts is one of the healthiest and  affordable protein source in Nigeria today.

The need for to meet our daily protein requirement for us and our families cannot be overemphasized.  Here are a few reasons to  consider including more peanuts in your family menu.

1.  It is a delicious protein source from plant.

2.  Increases your body's resistance to stress

3.  Improves insulin sensitivity of for those working to prevent diabetes

4.  Helps in weight loss for those aiming to loose weight

5.  Helps clear skin and prevent acne due to the presence of vitamin E if taken in moderation

6.  Helps maintain lean muscle tissue which is healthy for you.

7.  Improves brain function which is good for both young and old

8.  Lowers risk of deadly diseases

9.  Reduces risk of colon cancer

10.  Boost your libido especially for fertility

11.  Source of importance nutrients like manganese, iron, niacin, selenium, zinc, vitamin E, calcium and many others required daily for proper body function and strong immunity.

12.  Increases good cholesterol

13.  Contains tryptophan an essential amino acid that produces serotonin.  Serotonin is a key brain agent that contributes positively to mood and sleep.

There are more reasons to consume more peanuts.  It is good for children and adults and a source of Healthy fats.  Instead of margarine, why not. Spread peanut butter for the children on bread and other starchy foods.  It important however to emphasis the need for moderation as we consume peanuts because  it is inflammatory and acidic in nature.  Consuming too much can also lead to weight gain and other negative effects.

Read More