What your child’s head circumference is telling you

May 11, 2022

Measure of the head circumference is not as popular as the measurement of weight and height in very many communities. We have got to appreciate the importance of the measurement of our children’s head’s circumference during growth assessment just like we do for weight and height. Head circumference is a measurement of a child’s head around its largest area. It measures the distance from above the eyebrows and ears and around the back of the head.

seca+head+circumference+measuring+tape - Online Discount -

What is the importance of measuring head circumference?

Measuring and monitoring the head circumference is as important as the weight and height measurements routinely done. Measuring head circumference is a quick, non-invasive method of determining if an infant’s head size is too large (macrocephaly) or too small (microcephaly). Early identification of head circumference concerns can be a critical first step in identifying disorders.

I need to point out clearly that there is more to measuring head circumference than we see. Although head circumference measures skull size, it typically also reflects overall brain volume. The growth of the skull is determined by brain growth.

Did you know the greatest brain growth happens between birth and five years of age? What this means is that measuring the head circumference is a quick and simple way as earlier mentioned of determining if the child’s brain is growing and developing normally. Rapid brain growth in children is expected from birth to 2 years and thereafter up to 5 years, a slow growth.

When head circumference measurements are taken, they are compared with normative growth curves. Serial head circumference measurements are extremely important in monitoring infant health as measurements outside of normal values is an important indicator for cognitive and motor delays worth checking out when it is still early.

Where is the risk?

A head size larger than what is typical for the age (according to the normative growth charts) or when it is increasing in size faster than expected, is concerning. It is impossible to see this with your naked eye the reason why measurements are key.

If a big head size is visible to you, chances are it has already done too much damage. This condition (larger head size) is what we call macrocephaly (large head). When the cause of the large head size is the extra fluid surrounding the brain, we call it hydrocephalus. It can also be caused by other conditions like bleeding in the child’s brain, overgrowth of skull bones, brain infection, abnormal head size to mention but a few. It is therefore important to catch whatever is causing it when it is still early.

head circumference

A head size smaller than what is typical for the age or when growth is slower than expected, we refer to it as microcephaly. This places infants and young children at risk for delayed motor and cognitive development. It is key to note that children born with low birth weight or born prematurely will have a smaller than average head size until they catch up. Other conditions that may cause microcephaly include genetic syndromes, environmental teratogens, or structural brain anomalies. Disabilities like cerebral palsy, infections like Zika virus in pregnancy, genetic disorders like Downs Syndrome, and severe malnutrition will cause microcephaly.

Congenital Anomalies of the Nervous System: Microcephaly | NCBDDD | CDC

When a child is not growing as expected, it may be very easy to tell by noticing their weight drop and you can quickly have it checked out. Dealing with brain development (head size growth) because chances are by the time it is noticeable to you, it is probably in a state where major damage has been done yet we can prevent or at least lessen the severity.

Dear parent, the next time you are taking your child for routine assessment, you can ask for your child’s head circumference to be taken. It is better to be sure than sorry.

I wish you the best of luck. Do not forget to share this with someone who needs it.

See you next Wednesday

Nutrition

Emptying your way to good heath

May 4, 2022

By the end of yesterday, a friend sent me a screenshot about a guest blogging call. I was hesitant to check it out on short notice, however; my pen is unable to describe the thrill and fascination with which I responded to knowing who the host was. Hail to you, oh. .. Lutgard_The nutritionist. You cannot imagine how life-changing visiting your blogs every week has been, not just for me but I guess the other followers that look forward to these Wednesday publications. I am mostly delighted at the clearness and simplicity of your thoughts, I hope that this today will make a substantial contribution to your audience, and if it doesn’t, a hope to learn something new. Thank you for the opportunity.

A lot has been said and continues to be shared about food, good habits, and clean or bad eating. But when do we focus on the emptying? Yes, that will be our take for the day. I just did not succeed with shoving it off when it kept coming back to memory and then I said, here; let’s get this monkey off my back.

Pooping: that’s right.

I thought it was normal to go to the bathroom every two to three days a week. That’s how my whole life had been. I forever felt fogged, and bloated and I thought that is what it was. It took me a greater focus on nutrition and diet change to feel empty and clean. And for the first time, I had an idea about what normal felt like.

It is essential to remove the toxins from your body as you go along. It’s important that we observe bowel movements, pee a lot, and sweat. We can feed our minds and bodies, but it is also important to clean the house, so to speak.

Heard about constipation? Of course, we all have,

Constipation is a clue that something is wrong with the system. So what is it? For most, constipation is the decrease in the frequency of bowel movements. Overall, the average prevalence of constipation in adults has been estimated as 16% worldwide (varies between 0.7% and 79%); whereas the prevalence of 33.5% was attributed to adults aged 60 to 110 years. This heterogeneous condition is correlated with the patient quality of life, (Wald A., et al., 2007).

Why is it harmful?

Constipation may cause stool to stay in the bowel longer, so it may become very dry or very hard. As a result, you may feel sluggish, tired, bloated, cranky, or irritable. At the extremes, or for a person holding on to lots of toxins, constipation can result in gas, puffiness, skin rashes, eruptions, and sometimes unexplained headaches. Many people have problems with constipation and don’t even realize it. But if you want to feel great, make sure your bowels are moving every day, at least once or preferably more.

Causes of constipation

Anything that slows the movements of the bowels is a culprit for constipation. Sometimes it’s diets, especially for people that eat a lot of dairy and too little fiber. Dairy can cause lactose intolerance and diarrhea for some, but for others it causes constipation. Magnesium deficiencies, dehydration, unbalanced gut flora, and stress are also good offenders. Other causes could be idiopathic, age-related, or response to diseases. But how do we deal with it? I will explore a few strategies as we go along.

Strategies for easy elimination

If you are at risk for any of the reasons, here are a few ideas and suggestions to prevent it from happening.
Increase fluid intake, to clean bowels and flush out the kidneys. Warm non-caffeinated liquids such as herbal teas, and vegetable juices help keep intestines moving.
Eat high fiber foods, foods such as raw vegetables, beans, fresh and dried fruits, and high fiber cereal to increase the bulk in your stools and stimulate the intestines to move. As a caution, fiber supplements must be taken with plenty of water.
Add about 2 tablespoons of flax seeds to your salads, meals, or soups. These absorb a lot of water and are rich in fiber
Consider magnesium citrate supplementation.
Get moving to get moving. Exercise is a powerful bowel stimulant. Daily exercise has great potential to stimulate the bowel to do its thing. Sweat profusely at least once a day; if none of these strategies do the trick, it is time to check in with your doctor to troubleshot. Whatever the reason; empty, it is a good way to good health. Happy new month.

About the writer

Maria Nakalanda is an Author, wellness Consultant, and Founder of the EONS of Life Wellness Program. She is no stranger to weight gain, needless fatigue, and insecurities. These are all things she has personally struggled with.

Maria is passionate about wellness and teaches her clients that the key to better health is taking on small sustainable lifestyle changes. She puts emphasis on nature therapy, food, and indigenous medicines, to balance exotic options with healthier alternatives.

She teaches people that it’s possible to gain transformation, adopt new habits, manage stress, and prepare fast, easy, nutritious meals.

She understands people’s personal struggles and doesn’t only focus on the actions required to create better health, but also on the limiting beliefs that often hold people back.

Contacts;

Tel; 0703813158

Email; nakalanda23@gmail.com

See you next Wednesday

Nutrition

Foods to best avoid during pregnancy

April 20, 2022

Pregnancy is a very delicate season for both the baker (mother) and the one who is being baked (child). It is easy to know the most important foods a mother must eat to ensure that both her and the unborn child come out of this season good but sometimes if not most times it is important to know what foods may do more harm than good during your pregnancy so that you can press the pause button for just a season.

Top 5 foods to stay away from during pregnancy

Organ meat

This may come as a surprise to a few of you (or even many, who knows!!!). Liver is an example of an organ meat and much as organ meats are packed with countless useful nutrients like iron, vitamin B12, vitamin A, zinc, selenium, and copper, our concern is with Vitamin A. Eating too much animal-based vitamin A is not recommended during pregnancy because of the risk on Vitamin A toxicity which can lead to congenital malformations and miscarriage especially in the first trimester of pregnancy. Do not take them out completely from diet, rather reduce their intake.

Juicing and juice cleanses

As healthy as juicing and juice cleanses are, please keep away from these during pregnancy. (this applies to the breastfeeding ones too). During a juice fast, your body is getting rid of toxins and guess where these toxins go? To the bloodstream so that they make their way out of the body. As expectant or breastfeeding mothers, this means that these toxins will also be passed on to your precious little one too. Toxins that their tiny little body cannot handle. Organic juice is just fine.

Caffeine

Lovers of coffee you will have to sacrifice for the benefit of your child in this season. Caffeine is easily absorbed into the placenta but babies and their placentas don’t have the main enzyme needed to metabolize caffeine. This means levels can build up real quick and will be really high. Caffeine has been linked to birth defects in humans so you may want to stay away.

Processed foods

At all times we need to emphasize the consumption of nutrient-dense foods other than energy-dense foods and processed foods are a good source of the latter. For the benefit of both you and your growing little one, you will need increased amounts of many essential nutrients, including proteins, iron, folate e.t.c.

Also, consumption of processed foods during pregnancy can increase your risk of excess weight gain, gestational diabetes, pre-eclampsia and complications which can have long-term health implications for you and your child.

Raw or under-cooked meat

If you are the type that loves their steak medium, be careful during pregnancy. Eating undercooked or raw meat increases your risk of infection from several bacteria or parasites, including Toxoplasma, E. coli, Listeria, and Salmonella. Cook all meat and poultry thoroughly taking care that there is no trace of pink or blood. Take particular care with poultry, pork, sausages and minced meat. These bacteria may threaten the health of your little one, possibly leading to stillbirth or severe neurological illnesses, including intellectual disability, blindness, and epilepsy.

The foods listed here are not an end in themselves. Their intake may be paused now but that does not mean they have been stopped for good.

To every pregnant lady, may your journey be smooth and enjoyable.

See you next Wednesday

Nutrition

Men your nutrition matters too

April 13, 2022

It is very common for us to concentrate on women and children when it comes to nutrition but did you know men too have specific nutrition needs and it is important for them to pay attention to their nutrition needs. I love to say women have more biological demands on them but men as a population are larger and have more muscle mass than women so their physical demands tend to be more.

Key nutrients men need

Men

Proteins

Who does not want to have muscle, or at least look at muscles. (hallo ladies….) Men and women need good sources of protein in their diets. However, men’s protein needs may be proportionally greater, especially if a man is physically active. Protein is the building block of muscle, so an adequate supply is especially critical for men to maintain their mass and they also provide a long-lasting source of energy, so men feel strong and alert between meals. If you would love to grow your muscles, in addition to muscle building exercises at your favorite gym, you will need to increase their protein levels above the regular daily requirements. (I can help you with that or reach out to your dietitian).

The common practice especially here in Africa is that we turn to carbohydrate-heavy meals in the evening. They are satisfying and taste good no doubt, but men are better off eating the majority of their protein at dinner, because it helps their bodies rebuild muscle tissues overnight.

Calories

Men being more physical than women require more calories than women. The main sources of calories in the diet are carbohydrates, proteins and fats. It is important for one to march their calorie intake with the level of activity. Excess energy (excess calories) are stored in the body as fat and this does not help anyone’s health. A sports man or construction worker will require more calories than a man who has a more sedentary lifestyle like one who works at their desk all day. This important to note.

Calcium

Calcium is very important to men as it is for women and children. It is vital for healthy muscles, nerves, and bones. Osteoporosis is a reality and affects all genders. It is important to make sure your Vitamin D levels are in check because it is necessary for the absorption of Calcium. Your body produces vitamin D when you get 10 to 30 minutes of sunshine each day but some foods like dairy products are fortified with Vitamin D.

Selenium

Selenium is a trace mineral,a critical component for the thyroid gland, which controls your metabolism and growth. It prevents rheumatoid arthritis and heart disease. In men’s nutrition it is particularly important for keeping their reproductive organs functioning properly. Sources of Selenium include many whole grains and dairy products, including milk and yogurt, are good sources of selenium as well as pork, beef, turkey, chicken, fish, shellfish, and eggs contain high amounts of selenium.

Fiber

Men’s overall bigger size necessitates that the average male to have more calories each day than the average female. In addition men’s bodies require more fiber, to help them gradually absorb the nutrients in their food without dramatic peaks and valleys in their energy levels.

The best sources of fiber include vegetables and fruits such as leafy greens, carrots, and peppers which deliver the most fiber and other nutrients without breaking the calorie bank. Fruits too like apples, oranges, bananas and other varieties of fruit great choices since they are high in fiber and nutrients. Black beans, other legumes and whole grains are other healthy, high-fiber foods.

Omega 3 fatty acids

If you hear about fats and cringe in fear for extra pounds please hear me out. Omega-3 fatty acids are essential to your health yet the body can’t produce them on its own. This means you must get these nutrients from food. In men’s health Omega-3s are particularly important because they play an integral role in regulating cholesterol, blood clotting and inflammation. High cholesterol and persistent inflammation contributes to many ailments prevalent in males, like heart disease.

Men we need you alive and healthy please take care of your nutrition.

See you next Wednesday

Nutrition and endometriosis

April 6, 2022

Pain medication slowly becomes the norm for people dealing with endometriosis. Anything to reduce the torture of the symptoms, not forgetting the heavy periods and nausea that always tag along is done. It is always such a distressing discourse.

If it is your first time stumbling upon this page, welcome on board. Last Wednesday I wrote about endometriosis and all one needs to know about it. If you have not read it, be sure to catch up here. I promised to return with the nutrition management of endometriosis which in my opinion is an easier way to deal with this monster, so here we are.

Nutrition management of endometriosis.

Just to backtrack a bit, I just need us to recap how endometriosis manifests. For someone with endometriosis, the cells from the endometrium (lining of the uterus) travel to other parts of the body and stick there. This could be just outside the uterus itself, in the bladder, fallopian tubes, or any other organ. During the menstrual period, the cells then try to shed blood but the blood has nowhere to go. This trapped blood from the misplaced cells causes inflammation to the nearby organs and tissues, therefore, this inflammation causes the symptoms persons with endometriosis experience as mentioned in my last article like pain, fatigue, digestive issues like bloating, and infertility in some instances.

Endometriosis - Nevada Center for Reproductive Medicine

From this background, in the nutrition management of endometriosis, our goal is to reduce inflammation so that we reduce the gravity of the symptoms. Please note this is NOT a cure but a way to make life more manageable. Inflammation and elevated levels of estrogen can make endometriosis symptoms worse so let us explore some of the foods we can emphasize and those we ought to limit or avoid.

Foods to emphasize if you have endometriosis

Fiber

This is a key food for removing excess estrogen from the body. Much as estrogen is a key hormone required for normal functioning, too much estrogen can aggravate endometriosis symptoms like cramping and pain. That’s where fiber can come to the rescue. Through stool, the excess estrogen will make its way out of your body, and besides, it is also key for a healthy bowel movement. Something to note is to go slow. Add fiber gradually to avoid the possibility of digestive discomfort like bloating.

Wondering how to boost your fiber intake? Incorporate this into your diet:

Fruits and vegetables, try and consume the whole fruit.
Seeds like flaxseed, chia seeds, sunflower, e.t.c. seeds are good sources.
Legumes, like beans, peas.
Whole grains, like whole-wheat pasta and brown rice. (If wheat gives you trouble, do not take it)

Minerals

Minerals like calcium, magnesium, and zinc are known to be important in relieving pain. Minerals especially magnesium is called natural muscle relaxer. Zinc is important for regulating the menstrual cycle, which is important for hormonal balance. Zinc helps the body to ovulate, or release an egg and when ovulation happens, progesterone is released which balances out estrogen.

Sources of magnesium include;

Leafy greens, like nakati, amaranthus (dodo), dark lettuce, kale, and spinach.
Legumes, like beans and peas.
Nuts and seeds, especially almonds, cashews, and pumpkin seeds.

Sources of zinc include;

Poultry, like chicken or turkey.
Red meat, but a limit of two low-fat servings per week is advisable.
Shellfish, like oysters, crab, and lobster.

Omega 3 and monounsaturated fats

Omega 3 and monounsaturated fats have an anti-inflammatory effect which is important in reducing inflammation thereby making the symptoms better.

Sources of Omega 3 include;

Fatty fish, like salmon.
Nuts and seeds, like walnuts, chia seeds, and flaxseed.
Plant oils, such as flaxseed oil and canola oil.

Sources of monounsaturated fats include;

Avocadoes.
Nuts and seeds.
Olive oil.
Peanut butter.
Safflower oil.

Foods to avoid or limit if you have endometriosis

Alcohol
Caffeine
Fatty meat
Processed foods
Sugars

Bonus;

Many endometriosis people suffer from an array of digestive issues. If you are one of those, reach out to a dietician and a plan will be made to see how to help you.

This journey can be a lonesome one. Some women even feel less of women but I want to assure you that you are not alone. We will continue to share as much information as there is so that we can help one another.

To all my endo sisters, hang in there, with the right help, it will get better.

See you next Wednesday.

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