Lutgard Musiime - Page 8 of 31

P.C.O.S and Endometriosis are cousins NOT sisters

March 30, 2022

Polycystic Ovarian Syndrome (P.C.O.S) and endometriosis are similar in the fact that they both affect women in child bearing age but also very different conditions altogether the reason I call them cousins and not sisters. I am fortunate enough to have experienced one of these, a story that has been painted on these streets for a while now and I have gone ahead to elaborate at length what P.C.O.S is so today I want to focus my energy on endometriosis.

Endometriosis is an often painful disorder in which tissue similar to the tissue that normally lines the inside of your uterus (the endometrium) grows outside the uterus. The endometrial tissue that grows outside the uterus often gets trapped and cannot leave the body by way of a period. Endometriosis often goes undetected, even when trying to conceive which can make it difficult to get and sometimes stay pregnant if left untreated.

One of the major points of difference for the two conditions is with their symptoms, causes and effects and we will briefly look at these;

Symptoms

Unlike P.C.O.S where the major symptom is irregular periods or them missing altogether, endometriosis often presents itself with very painful periods accompanied by severe menstrual cramps, pain in the lower back and abdomen, pain during sex, pain with urination or bowel movements during periods, and other gastrointestinal issues.

Possible causes of endometriosis

I wish I had a different story about the causes from what you already know but unfortunately I do not. To this day all that science has been able to find are the possible causes for the conditions and not even a cure. If you have read my article about my P.C.O.S journey you know its causes. Let us now focus on endometriosis;

Induction theory – some experts believe that peritoneal cells (cells inside the lining of your abdomen) are transformed due to your hormones or any immune system issues and turn into endometrial cells.
Retrograde menstruation – during a normal menstrual cycle, built up endometrial tissue flows out of the body with periods. Retrograde menstruation means that some of that tissue ends up flowing back into the fallopian tube or other areas in the abdominal cavity, builds up, but cannot leave the body.
Transformation of embryonic cells – embryonic cells are the cells that develop in the earliest stages of your life and may transform into endometrial cells during puberty due to an excess of estrogen in the body.
A disorder with the immune system – if one has issues with their immune system, it may make it difficult for the body to identify and destroy endometrial tissue outside of the uterus.
Endometrial cell transport – endometrial cells that can transport outside the uterus through blood vessels or lymphatic system.

Solutions

Just like I mentioned before, to this day there is no available cure for the two conditions therefore we manage symptoms and the rest is left to miracles and chance.

I would love to share the story of Tia Mowry who suffered from endometriosis and gives a detailed account of her journey. She talks about an extreme pelvic pain she had had for years and the trips she had made to the doctors who often brushed it off and called them really bad cramps that some women often experience. This reminded me of our own culture here in Africa where women have been conditioned to endure pain and labelled ‘strong woman’ yet there could be something terribly wrong.

Experts indicate that P.C.O.S is easier to diagnose since it involves less invasive physical exams including a sonogram to look at physical cysts on the ovaries and blood tests to determine if hormone levels. Endometriosis on the other hand is harder to diagnose due to needing a laparoscopy for a true diagnosis. Although laparoscopy is a minimally-invasive surgery, it is still a surgery so it deters some people from looking into it leaving them wanting to just cover up the symptoms with medication for pain management.

If you have a laparoscopy and are diagnosed with endometriosis, the most common goal is to clear out the endometrial tissue depending on where it is located and how severe it is. If you are not trying to conceive, a laparoscopic removal of endometriosis may ease your painful symptoms and lead to overall better health of your reproductive system. If your plan includes conceiving, you may be able to get pregnant on your own after your endometriosis is cleared out.

Endometriosis can be a challenging condition to manage. An early diagnosis, a multidisciplinary medical team and an understanding of your diagnosis may result in better management of your symptoms therefore if you feel something that is not resonating well with your body, please reach out to a physician and get it checked out. No one deserves to live in pain.

Endometriosis

Next Wednesday I will speak about some of the nutrition management options available. Be sure to come again.

See you then

Nutrition

Not everyone is trying to lose weight

March 23, 2022

For a big part of my teen years, I did not like what I saw when I looked in the mirror. I hated how my collar bones made the first show when I was out and about; so many times I could not get myself to wear off shoulders and fashions that exposed my upper body. I did not like the way my rib cage was numbered like I didn’t care for it enough to cover it with some flesh. No, I was not stressed, I was just skinny and did not like any bit about it. The shattered self-esteem that comes with body weight concerns is not funny and no one not even yourself may understand the full gravity of it.

I know the majority of people out there want to shed off some kilograms and there is a silent weight loss movement that has taken over the world. Most of the current weight management content out there is focused on weight loss leaving those who want different guilty. However, there are plenty of people out there struggling to gain weight. I am here to share with you some things to take note of based on my experience and expertise.

weight

Why you may not be gaining weight

Not gaining weight is a mirage of varied factors that may be the reason why one is not gaining weight as desired and this makes gaining weight as hard as losing weight, if not harder. Some common reasons why a person may find it hard to gain weight include:

Genetics
Not eating enough for your body’s needs
Having a very physically demanding lifestyle or job
Over-exercising
Underlying medical conditions
Substance abuse
Eating disorders
Disability

When is it important to gain weight

Underweight

Being underweight in simple terms comes about when the calories (energy) being consumed is less than the energy being utilized. Being underweight is associated with a weakened immune system, fragile bones, fertility problems, and nutritional deficiencies and before I even continue, I need to make it clear that being skinny does not always equate to being underweight. The only sure way you can ascertain that you are underweight is by using the Body Mass Index (BMI). A BMI reading below 18.5 is what we consider as underweight. Calculate yours here. So if one is underweight, it is important to gain weight and achieve a healthy and ideal weight to sustain a quality life.

Recovering from disease

Diseases come with a collection of symptoms that may strip your body of its weight for example diarrhea, dehydration, nausea and vomiting, loss of appetite to mention but a few. Sometimes even the medicines that are given may leave you with undesired effects. It is important that someone recovering from disease is supported to gain weight as this will improve their immune system and also guarantee faster healing.

For pregnancy

Not gaining enough weight during pregnancy can have far-reaching negative effects on the baby and mother. Many women will gain 1 – 2 kilograms during the first trimester and thereafter 0.5 kilograms every week for the rest of the pregnancy. Throughout pregnancy, different women will have different parameters for gaining weight. An overweight woman needs to gain less (7 to 9 kilograms or less, depending on their pre-pregnancy weight) while an underweight woman will need to gain more (13 to 18 kilograms). One who is having more than one baby will be required to gain even more. Women having twins usually need to gain 17 – 24 kilograms.

In your antenatal visits, you will be told the required kilograms you will need for a healthy pregnancy.

Self-esteem

Bodyweight concerns have unfavorable health and self-esteem effects on an individual. Self-esteem is defined as the overall opinion of yourself. When someone has an issue with the way they appear and in this case, someone feels too skinny, gaining weight will do a lot for them to appreciate themselves better. I have clients who come to me bothered by their current weight and look, and when they begin their weight gain program, they light up even before they hit the scales.

Weight gain

What to do

Work with a professional before attempting a weight gain program

We are in the 21^st century where there is tons of information everywhere. Why it is important to work with a professional is because you will avoid gambling with your health because that is not a very smart thing to do. Working with a dietitian or physician will enable you to know the reason why you need to gain weight, rule out the possibility of an underlying condition, customize your diet to your specific body needs and know what your healthy weight is and be able to work towards that.

Adopt a healthy and enjoyable lifestyle

The goal here should be to gain weight gradually NOT drastically until you reach a healthy weight. Drastic methods of gaining weight may work but will not last or will leave you in a worse state than before. Consuming unhealthy food like high-calorie foods that are packed with saturated fat and sugar increases your risk of having high cholesterol in your blood which is a big catalyst for developing cardiovascular diseases. Rather opt for healthy high -calorie dense foods. Add activity to your lifestyle so that you do not end up storing more calories (energy) than you need as these are the ones that will be converted into unnecessary fat.

Eat more to stimulate muscle growth

It is important for us to understand that you can gain weight by building muscle (lean body mass) and by building fat. Always aim to do the former rather than the latter for reasons I have explained above. The way you can do this is by increasing your meals but choosing healthy foods.

Eat at least 3 main meals and have more healthy snacks throughout the day.
Eat at least 5 portions of a variety of fruit and vegetables every day.
Consume whole-grain foods for your carbohydrates.
Consume a lot of high proteins especially animal protein for example meats, dairy, or dairy alternatives (such as soya drinks and yogurts). Have whole (full-fat), eggs, fish. Do not ignore the plant-based proteins too like legumes, nuts, and seeds
Use unsaturated oils and spreads, such as olive oil, avocado oil, and eat them in small amounts.
Drink plenty of fluids but try not to have drinks just before meals to avoid feeling too full to eat.

Build muscle not fat

Exercises are one way you can build muscle. It is important to work with fitness trainers who understand what they are doing so that you can build muscle and begin to see an upward change on the scales rather than lose even the little you already have by choosing the wrong type of exercise. Choosing compound exercises that work for multiple major muscle groups, for example, the squat and bench press is one of the helpful ones.

Track your weight gain journey and document it as much as possible

Motivation is the air beneath the wings for any attempt in life. If you do not find motivation for your weight gain journey, chances are that you are going to get bored, feel overwhelmed or frustrated and end up abandoning the journey altogether. Tracking and documenting this journey gives you something to look forward to and also a way of being accountable to yourself. Look out for interesting recipes to spice up your meals so that they are new each time you are going to consume them. You can also look out for people who may be on the same journey as you are, as this will help you know that you are not alone. If there are communities you can join, the better.

As you begin your journey, you may encounter countless roadbocks, eyes on the prize friend. Imagine how you would feel if you achieved your goal and then stay the course. I wish you the best of luck.

Weight Gain

Share this with someone you think may need it.

See you next Wednesday

Nutrition at every stage for women

March 16, 2022

It is no secret that the nutritional requirements for men, women, children and babies differ. People have different nutritional needs based on their age, weight, height, lifestyle and underlying health issues however women face unique health issues along their life cycle from menstruation, pregnancy and lactation as well as menopause. These are usually stages of 15 to 65 years when many hormonal changes occur the most in the body of women. At every stage of their lives, women need more nutrients, as their body undergoes many changes at each stage of life. It is important for us to know the most important nutrients needed at every stage of your womanhood inorder to thrive and lead a worthwhile life. I guarantee you that knowing which matter most will help you choose the best foods and supplements.

Adoloscents

As children are on their way to adulthood, they go through a tunnel called puberty where the body is beginning to discover itself and position itself in the woman world. Around 12 to 14 years, their body is undergoing many physical and biological changes. In this whole mix is when the red sea (menstruations) make their way into the girls’ lives and this comes with expectations which require one to pay attention to these nutritents required to support growth and development.

Iron: This is an essential nutrient for healthy blood cells especially as girls begin to menstruate. Did you know that with each period, a woman loses around 1 mg of iron every day? What this means is there is need to replensh the body with what it is being lost. Anaemia is very common if one is not careful and this can have dire effects in the future like poor reproductive health, poor growth, poor school performance and an effect on their mental health hence the need to be pump up the haemoglobin levels.

Looking for a way to do that? – Consume foods that are high in iron which include but not limited to beef, chicken, eggs, beans, nuts and seeds, green leafy vegetables and always remember to pair this with foods rich in vitamin C like oranges, tomatoes, peppers, papaya, mango, pineapple as this increases iron absorption into the body.

Calicum: This is another nutrient that is needed at all stages of life but becomes very important for the development of healthy bones and teeth in adolescents. Calcium requirements increase during the pre-pubertal growth spurt as adolescence is a crucial period to build strong bones. A lack of calcium can lead to low bone mineral density, poor mineralization of bones, bone deformities and an increased the risk for osteoporosis later in life. This nutrient is further useful for the alleviation of Premenstrual Syndrome (PMS) symptoms and can prevent excessive weight gain during adolescence.

Looking for a way to do that? – Consume dietary sources of calcium such as dairy products like milk, cheese, yogurt, and soy products. Some other sources of calcium are fish with edible bones like mukene, green leafy vegetables, and nuts

Women of childbearing age (Pregnancy and lactation)

Women

In this time the body is prepared, preparing to give life. Nutrition needs always spike during pregnancy as the body is trying to manage two lives at ago. Eating healthy is not only important to meet the nutritional requirements of the developing fetus but also for the mother’s well-being. A healthy balanced diet is sufficient to meet the nutritional demand during pregnancy and promote the growth and development of the fetus but it is also very important when the baby finally makes it out and is surviving on only breastmilk. Here are the vital nutrients to pay attention to.

Folic acid: Also known as vitamin B9, Folic acid or folate is a vital nutrient that helps prevent birth defects like spina bifida, and anencephaly. Folic acid is recommended for women of child-bearing age to prevent neural tube defects as well as growth and development of new cells. It’s role in fetal development and lactation is unwavering. Folate is present in a variety of green leafy vegetables and fruits, legumes like beans and peas, nuts, yeast extracts and fortified foods. While eating a variety of foods is recommended, some women may still fall short and this is the reason nothing is left to chance and pregnant women especially are given folic acid supplements.

Iron: Unlike in adoloscents where iron is mostly lost during the monthly mensturation periods, women who are expectating need increased amounts of iron for the growing baby and placenta. Having lows levels of iron during pregnancy incrases the risk of having a preterm or low birth weight baby. Good sources of of iron include red meat, organ meats with the exception of the liver which is high in vitamin A (here is why you need to be ware of your vitamin A intake during pregnancy), legumes, nuts, whole grains, and green leafy vegetables. Just like I explained earlier, it is wise to accompany this a vitamin C rich food like a glass of any citrus fruit juice or fruit to increase the absorption of iron. Coffee, tea, milk can inhibit the absorption of iron and therefore should not be consumed alongside the meals. You can have them alone but not with meals.

Omega 3 fatty acids: these are essential for the neurological and early visual development of your baby and for making breast milk after birth. Increase your intake by aiming for eating more fish, pumpkin seeds, flax seeds.

Iodine: Iodine is another essential mineral for the developing fetus. Iodine is required for the production of thyroid hormone, regulation of body temperature, growth, metabolic rate, blood cell production and nerve and muscle function. If you don’t pay attention to your iodine intake during pregnancy, your child may experience learning difficulties and motor nerve impairments later in life. One easy way to ensure a good iodine intake is consuming iodized salt. Sea food is also a good source for iodine.

Calicum: the physiological changes during pregnancy greatly increase calcium requirement of an expectant mother. The fetus needs calcium for the development of bones and teeth and the body will priotise the babies needs over yours so it is important to have enough for both of you. Calcium is also essential for the proper functioning of the circulatory, muscular and nervous systems. The dietary sources are not any different from the ones mentioned earlier for an adoloscent.

Zinc: This is an important nutrient that is needed for rapid cell growth that occurs during pregnancy as well as maintaing the structural integrity. Dietary sources of zinc are lean meat, seafood, whole grains, legumes and nuts.

Vitamin D: This nutrient flows hand in hand with calcium as it increases the absorption of calcium which as mentioned earlier is very important. Dietary sources can be got from margarine, eggs and oily fish

Proteins: These are crucial for the growth of the fetus, especially in the second and third trimesters. Dietary sources of protein include, lean meat, fish, and eggs legumes like peas, beans, dairy products, and peanut butter.

Menopause

The Menopause | How Our Understanding Has Changed Through History - HistoryExtra

This is the period the body is drawing back for all the hard work it has done over the years. Many systems are slowly closing shop, a transition stage and an end to the active reproductive years. This is usually in the ages between 40-50 years. This is caused by the decline or absence of the female hormone estrogen produced by the ovaries and it comes with it changes in energy levels, memory, bone health, heart health and hormones. Eating right and regular physical activity can help maintain health during and after the menopause and therefore here are some of the nutrients to pay attention to.

Omega 3 fatty acids: Symptoms of depression and the occurrence of hot flashes are very common during menopause and these fatty acids are helpful in reducing these symptoms. Cardiovascular health is also supported by this nutrient as women in this time are prone to cardiovascular diseases. Since the body cannot synthesise these fatty acids, they have to get them from dietary sources that I mentioned above.

Calcium: Bone mineral density decreases during menopause and osteoporosis is a common occurence. The bones become brittle and fragile from loss of tissue due to hormonal changes, and a deficient of calcium or vitamin D diet only makes things worse. Increasing your calcium intake is necessary to help support healthy bone density. The dietary sources have been mentioned above.

Vitamins: All vitamins are very important in this stage of a woman’s life but B vitamins are looked at in a greater relevance. These play a crucial role in the central nervous system and brain methylation pathways. Emotional balance is so much needed during the menopause and these vitamins will do just that. Vitamin B12 (cobalamin), Vitamin B 3 (niacin), Vitamin B 1 (thiamine), and Vitamin B 9 (folate) are essential for a healthy nervous system and support proper functioning of the brain. The dietary sources can be got from fruits, vegetables, nuts, seeds, dairy, fish, poultry, and whole grains

Antioxidants: Free radicals cause damage to the cells, including protein, lipids, and DNA. Free radical damage accelerates the aging process and who does not want to age gracefully? Antioxidants such as vitamins A, C and E are required to scavenge the free radicals and protect the body from damage. Dietary sources include fruits, organ meats, nuts, seeds, vegetable oils, green leafy vegetables, and fortified foods.

We are still in the women month and it is imperative we leave no information shared. Women have unique nutritional needs therefore eating well at every stage of your womanhood, can control cravings, manage your weight, boost your energy, and enable you age gracefully.

See you next Wednesday

Lifestyle

A woman is many things.

March 8, 2022

I interrupt our usual schedule of #Date-Wednesday and come to you on a Tuesday because it is a very special day in the world. It is 8th March – International Women’s Day. The day when we celebrate our femininity and bask in all its glory.

Woman

It is an honour to be created female and even in my next life, I will still choose to be female. In the creation story in Genesis, I love the fact that Adam in all the wonders that the Lord had created, magnificent as they were, was not happy still. It is after the Lord made a woman from his rib that his life was complete, he became happier (not that he was not happy before) but he got happier and life became more meaningful. A woman brings life to society.

High pitched, attention seeker, home-maker, beautiful, the thinker, the planner et cetera are some of the attributes used to describe a woman. It is both easy and difficult to live with a woman yet it is inevitable. Sweet and sour I like to call it. A woman will drive you nuts yet you will go nuts without one in your life. (Try if you can). The woman I am speaking about does not have to be in the romantic sense, it can be purely platonic, a sister, mother, a daughter, any female. A woman brings the flavour into society.

We recently welcomed my niece into the world. A beautiful little girl who in her littleness has already curved out her world. She has painted it and it is up to you to figure out where to fit in. At one moment she wants to be by herself and at another loathes her own shadow. This is in no particular order and many times we struggle to keep up. It is no wonder that many like to say women are complicated but many times a woman may have no control of the emotions bombarding her at the same time. Try to catch up whenever you can. Believe me, that patience exists within you. A woman is not complicated, try to catch up, she may or may not have the control.

Most importantly pray for the woman (women) in your life because being a female does not come with a manual and we learn on the job. She is a target for many, bound to be ridiculed at one point in her life yet she has to show up and do this thing called life. A woman is a target for many, pray for her.

To the women out there who feel less of women because they are not married at age X as spelt out by society, still trying to look for the fruit of the womb and are still unsuccessful, do not look a certain way because society dictates so, grappling to the pressures of women timelines, (I could go on forever) this Women’s day is for you. We need to #BreakTheBias even among ourselves. It however starts with us in our heads. If you not convince yourself, nothing else will do justice. Be your biggest cheerleader because unfortunately, no one will. The world is a jungle and only the fittest survive. Train among the wolves and you will conquer beasts.

If you have contributed to a woman’s pain (woman or man), shame on you. I pray that on this day you reflect and change for better.

I wish every female a blessed International Women’s Day. Let us #BreakTheBias. It starts with you.

Faith, Lifestyle, Nutrition

Women’s month

March 2, 2022

We are 3 months into the new year and I don’t know how the year is moving for you but from where I sit, so far so good. I have been consistent with our #DateWednesday, a promise I made as we began the year and I couldn’t be anymore happier. Women’s month is here.

March is also known as Women’s Month, a month set aside to celebrate women and also raise awareness for issues surrounding the female gender that ought to be highlighted. The highlight of Women’s month is International Women’s day that is celebrated annually on 8^th March. This day has been celebrated since 1911 with many countries all over the world celebrating with demonstrations, educational initiatives, and customs like presenting women with gifts and flowers. The theme for International Women’s Day 2022 is #BreakTheBias. Follow from wherever you are.

Women's day theme

Since time memorial, society and culture had placed women at the rear and the more women attained education and civilization became big, the more women demanded a seat on the table. Inequalities that were long in existence began to be looked into intentionally and this has not stopped since then. (Thank God). Whereas this empowerment has been a good thing, in the 21 century we are battling with balancing the empowerment of females versus the lack of empowerment for the boy child. But this is not why I am here today. It is Women’s month and by virtual of being a woman myself, I ought to celebrate my very own the way I know-how.

Be ready for content that is focused on empowering, uplifting, and informing girls and women on aspects all nutrition. It goes without question the role females play in bringing forth life and let alone bringing up this life. Many a time the life of a child is dependent on the choices made by women. The health of a family can thrive or collapse based on the choices a woman will make in her home.

What this means is that if we can empower women to make informed nutrition choices, we may begin to see a tremendous shift in the nutrition of our children, families, and a nation at large. It has for long now been my life purpose to be a source of life-changing information, especially in nutrition. Please engage with my content this whole month and let me take charge of our nutrition health.

Women's month

It is going to be a busy month because March is also National Nutrition Month. What a timely combination. I am ready, are you?

Christians world over are beginning their Lenten period and I would like to wish each one of you a spirit-filled and fruitful season as you prepare for the risen king. Remember the three pillars of this season which are PRAYER FASTING ALMS GIVING. I wish you the very best and let us continue praying for each other.

See you next Wednesday.