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HEALTHWISE BULLETIN

Be Informed. Stay Healthy

Issue No. 002/25-0129 Wednesday, Jan 29 2025

Editorial: A New Year, A New Beginning

Dear Readers,
Happy New Year! I trust that this fresh start finds you ready to embrace the opportunities and challenges ahead with renewed energy, determination, and optimism. 

It is an honor to welcome you to the 10th milestone issue of the HealthWise Bulletin – a moment of celebration and reflection for all of us here.

As I sat on the upturned roof of the upside-down house in South Africa, I began to think of how much upside down our knowledge and beliefs on health really are. Many of these “facts” we’ve held onto for years were shaped by agendas far removed from promoting true well-being.

For instance, the narrative surrounding lifestyle diseases like diabetes, hypertension, or even mental health disorders often portrays them as purely genetic and unchangeable.

Yet, emerging research consistently shows that many of these conditions have root causes and can be significantly improved – and even reversed – through lifestyle modifications, proper nutrition, and addressing underlying causes, such as environmental factors and past traumas.

Too often, conventional treatments focus on managing symptoms rather than addressing root causes. While these treatments can provide temporary relief and save lives, they may lead to long-term complications or create new health challenges both as side effects and also due to the fact that the factors that caused the health conditions such as poor lifestyle choices remain unchanged. .

This growing realization calls for a more critical, informed approach to health care – one that prioritizes prevention, personalization of care, and sustainable solutions.

Stay Alert and Authentic
This month’s HealthWise Bulletin is packed with practical tips, actionable insights, and the tools you need to discern health facts from fiction. Our goal is to empower you to navigate the increasingly complex health landscape with confidence and clarity. Whether it’s understanding the truth behind certain “miracle cures” or learning to balance your diet effectively, this issue has something for everyone.

End of Free Trial Phase for Nourish and Flourish
As we celebrate this milestone issue, we also mark an important transition for Nourish and Flourish. The free trial phase of our e-magazine will officially conclude at midnight on Thursday, January 31, 2025. We hope you’ve enjoyed exploring the wealth of information available on our website and through the e-magazine.

Beginning February 1, 2025, Nourish and Flourish will transition to a subscription-based model. Detailed information about the subscription process can be found at the end of this Bulletin, including our reasons for this change and the exclusive benefits you can expect as a subscriber. This shift allows us to continue delivering up-to-date, trustworthy advice and guidance while expanding the range of content and services we provide.

We deeply value your support and commitment, and we’re excited about the journey ahead as we build a community dedicated to holistic health and well-being.

Here’s to a health-conscious, fulfilling, and transformative week – and year – ahead!

Warm regards,
The HealthWise Bulletin Team

Question of the Week: Are You at Risk of Anemia?

Anemia is more than just feeling tired. It’s a medical condition that occurs when your body lacks enough healthy red blood cells to carry adequate oxygen to your tissues. This can lead to various symptoms, including fatigue, weakness, shortness of breath, and even more serious health complications, if left untreated. Understanding anemia\’s causes, risk factors, and impacts can empower you to make better dietary and lifestyle choices.

What Is Anemia and Why Does It Matter?

Anemia occurs when your body doesn’t have enough red blood cells or hemoglobin, the protein in red blood cells responsible for carrying oxygen to your tissues. This can result from a lack of iron, vitamin B12, folate, or other essential nutrients. Anemia is often categorized into several types based on its cause:

• Iron-deficiency anemia: The most common type, caused by inadequate iron intake or excessive blood loss.

• Vitamin-deficiency anemia: Often linked to a lack of vitamin B12 or folate, which are crucial for red blood cell production.

• Chronic disease anemia: Associated with conditions such as kidney disease, cancer, or autoimmune disorders.

When untreated, anemia can lead to:

• Severe fatigue: Making it difficult to perform everyday tasks.

• Heart strain: The heart must pump harder to compensate for reduced oxygen levels, increasing the risk of heart failure over time.

• Cognitive impairment: Especially in children, anemia can delay mental and physical development.

Dietary Factors That May Contribute to Anemia

• Soy Products
  Soy-based foods like tofu and soy milk contain compounds called phytates and polyphenols, which bind to iron and prevent its absorption in the gut. For individuals who rely heavily on soy as a protein source, this can significantly reduce the amount of iron available for the body’s needs.

To mitigate this, you may opt to pair soy products with vitamin C-rich foods, such as fermented cabbage, broccoli, bell peppers or water infused with lemon peels, to enhance iron absorption.

• Phytates in Foods
  Found in whole grains, legumes, and seeds, phytates are natural compounds that act as antinutrients. They inhibit the absorption of not only iron but also zinc and calcium.

While these foods are good sources of certain nutrients, excessive consumption without balancing them with bioavailable iron sources can contribute to anemia. Consider soaking, sprouting, or fermenting these foods to reduce phytate levels and improve mineral bioavailability. Soak legumes for a number of hours and change the soaking water severally, before cooking.

• Coffee and Wine
  Coffee contains polyphenols, and wine contains tannins, both of which can significantly reduce iron absorption when consumed with meals. For example, drinking coffee within an hour of eating an iron-rich meal can reduce absorption by as much as 60%. If you enjoy these beverages, consume them at least an hour before or after meals.
  
  

• Vegan and Vegetarian Diets
  While plant-based diets are often nutrient-dense, they pose unique challenges for iron absorption. Heme iron, found in animal products, is absorbed more efficiently than non-heme iron from plants.

Vegans and vegetarians should focus on iron-rich foods like lentils, chickpeas and leafy greens such as spinach and kales, while incorporating vitamin C-rich foods to boost absorption. Supplements may also be necessary in some cases.

• Weight-loss/Bariatric Surgeries
  After bariatric surgery, the reduced stomach size and bypassed intestinal sections can impair absorption of iron, vitamin B12, and other nutrients. Post-surgery patients are often advised to take lifelong supplements and monitor their blood levels to prevent deficiencies.

Weigh your options carefully before opting for these surgeries, unless the benefits outweigh the risks.

Groups at Higher Risk

1. Women and Girls
   
   

   • Menstruation: Heavy periods can cause significant iron loss, making women of reproductive age particularly vulnerable, more so if their diets are unhealthy such as high in carbohydrates/sugars and ultraprocessed foods. Incorporating iron-rich foods or supplements during the reproductive years can help counteract these losses.

   • Pregnancy: A growing baby requires a substantial amount of iron for development, often leading to anemia in expectant mothers. Prenatal vitamins containing iron and folate are essential during pregnancy.

   • IUD Use: Some IUDs, especially copper-based ones, can lead to heavier periods and increase the risk of iron deficiency anemia.

2. Babies and Infants
   
   

   • Breastfed babies generally have sufficient iron for the first six months, but after that, complementary foods are necessary to prevent anemia. Eggs, pureed meats and fish can be good options.

   • The composition of cow milk is different from that of breast milk., Babies below 12 months should not be given cow milk as their primary drink and if they have to take it, then it needs to be diluted with boiled water.

Cow milk – when given in excess to toddlers, can lead to “milk anemia,” as it is makes it difficult for the body to absorb iron and can also irritate the gut lining, causing microscopic blood loss. Goat milk, with its better digestibility and a better nutrient profile, might be a better choice during weaning.

Other Potential Causes of Anemia

1. Gut Disorders
   Conditions like celiac disease, Crohn’s disease, or infections like H. pylori can damage the intestinal lining, impairing the absorption of iron and other nutrients. Treating the underlying gut condition is crucial for addressing anemia caused by malabsorption. Maintain a healthy diet to protect your gut at all times.
   
   

2. Kidney Disease
   The kidneys produce a hormone called erythropoietin (EPO), which stimulates red blood cell production. Kidney disease can reduce EPO levels, leading to anemia. Treatments may include EPO injections and iron supplementation.

Keep your kidneys healthy by limiting diets that raise blood sugar levels too high and also those that are too high in sodium such as processed meats. Whole foods are good for kidney health.

1. Bone Marrow Disorders
   Diseases affecting the bone marrow, such as leukemia or aplastic anemia, can hinder the production of red blood cells. These conditions often require specialized treatment, such as chemotherapy or bone marrow transplants.
   
   

How to Reduce Your Risk of Anemia

1. Prioritize a Nutrient-rich Diet
   
   

   • Incorporate foods rich in heme iron, such as red meat, liver, poultry and organ meats, for optimal absorption.

   • For non-heme iron, include beans, chickpeas and leafy green vegetables such as spinach and kales, paired with vitamin C sources for better absorption.

2. Optimize Iron Absorption
   
   

   • Avoid calcium supplements or calcium-rich foods alongside iron-rich meals, as calcium competes with iron for absorption.

   • Cooking in cast-iron pans can also increase the iron content of your meals.

3. Monitor Heavy Bleeding
   Women with heavy menstrual bleeding should seek medical advice, as this is a common but treatable cause of iron deficiency anemia. Options include hormonal therapies or iron supplements but as with everything else, prevention is better than cure so maintain a healthy lifestyle to protect against conditions that cause heavy menstrual bleeding.
   
   

4. Get Regular Health Checks
   Routine blood tests can help identify anemia early, allowing for timely intervention.
   
   

By understanding the causes and impacts of anemia, you can take steps to reduce your risk and improve your overall health. Proactive management can prevent complications, enhance energy levels, and ensure a better quality of life for you and your family.

Tips of the Week: A Journey to Better Health

Exploring Health Insights for Better Decisions
The Nourish and Flourish magazine has recently spotlighted pressing health concerns that require deeper analysis. These critical discussions aim to empower you to distinguish between genuine health facts and the often misleading tactics used in the health market. Below, we expand on some key areas to guide you in making well-informed health choices.

The Complexities of the Health Market

The modern health industry is awash with products – medications, supplements, and natural remedies – promoted through persuasive marketing campaigns. These products promise miraculous results but often leave consumers uninformed about potential side effects or interactions.

Even seemingly harmless \”natural\” solutions, such as herbs and supplements, carry risks when consumed indiscriminately. For example, some popular remedies for managing blood pressure or blood sugar can interact negatively with prescription medications, leading to unintended consequences. The key is to approach every health product with caution, prioritize moderation, and seek professional advice whenever possible.

Listening to Your Body

Your body is an intricate and self-regulating system, capable of maintaining balance when supported by healthy habits. However, this balance can easily be disrupted by overconsumption or improper use of certain substances.

Reading labels, paying attention to warnings, and monitoring your body\’s responses to medications, supplements, and foods are crucial steps toward better health. Regular health check-ups – whether through traditional hospital visits or digital health tools – offer valuable insights into hormone levels, vitamin deficiencies, organ health, and more.

These metrics serve as a foundation for making proactive adjustments to your lifestyle. Information is power. With the right and timely information, you can get empowered to take corrective action before serious health conditions develop. Prevention is better than cure and far cheaper.

The Power of Personalized Health Monitoring

Managing conditions that are considered to be chronic such as hypertension or diabetes, requires consistent and personalized monitoring. Tools such as blood pressure monitors or glucometers can help you track how diet, stress, physical activity, and medications affect your health.

From my experience, tailoring your diet to suit your specific needs is transformative. For example, I’ve learned to rotate certain foods and eliminate those that interact poorly with the medications I am on.

By focusing on nutrient-rich vegetables, high-quality proteins, and healthy fats, I’ve built a diet that promotes stability and wellness. I no longer experience frequent health crisis. I am able to live a normal life devoid of individual health crises.

Rethinking Nutrition: Diet Myths Unveiled

The traditional notion of a \”balanced diet\” doesn’t fit everyone. Nutrition should be personalized based on how your body reacts to different foods as well as your unique health needs. Here are key considerations:

• Sugar as a Silent Culprit: Excess sugar intake, often from sweets, starches, and sugary drinks, overburdens insulin production. This can lead to fat storage in the liver and abdomen, causing conditions like insulin resistance, fatty liver disease, and even cardiovascular system issues. Reducing sugar and refined carbs while incorporating fasting can significantly improve metabolic health.

• Healthy Fats: Contrary to popular belief, cholesterol is not the enemy. It acts as a “firefighter” for inflammation caused by poor diets high in sugar and processed seed oils. Embrace foods rich in omega-3 fats, such as animal fat, eggs, and certain fish, but remember to consume them in moderation, preferably alongside fresh vegetables.

Physical Activity: Your Ally in Health

A sedentary lifestyle contributes to unused glucose, leading to fat accumulation and insulin resistance. Regular physical activity boosts energy, strength, and overall health. However, exercise should be tailored to your fitness level:

• If you’re overweight or managing joint issues, start with low-impact activities such as walking.

• Individuals with cardiovascular concerns should focus on safe options like brisk walks rather than intense workouts.

• Aim to walk at least 5 kilometers daily, gradually increasing your pace and distance as your strength and fitness level improve.

The Role of a Caregiver

Managing chronic conditions like diabetes or hypertension can be overwhelming without support. A knowledgeable and compassionate caregiver is vital in ensuring adherence to treatment plans and medication schedules, preparing appropriate meals tailored to your health requirements, and providing timely interventions during emergencies, such as blood sugar spikes or drops.

If you are living with a health condition, educating your loved ones about your condition is important, empowering them to offer effective support. A strong caregiving system can be a cornerstone of long-term health management.

Building Toward a Healthier Future

This week’s insights barely scratch the surface of the comprehensive resources available in the HealthWise Bulletin and Nourish and Flourish magazine. To dive deeper into these topics and join a community of health-conscious individuals, consider subscribing to these publications. Let’s make 2025 a year of informed decisions, proactive health management, and shared success in the journey to better well-being. Asante sana, and here’s to a healthier tomorrow!

Final Migration to the Nourish and Flourish.Live Platform

Exciting Announcement:

Transitioning to a Subscription-Based Support System with Affordable New Packages!

Dear Friends and Followers,

At Susancatherineketer.com, our commitment is to provide the best possible health and wellness support. To enhance the quality, accessibility, and personalization of our services, Coach Susan is transitioning to a subscription-based system: https://NourishandFlourish.Live .

Why This Migration Matters:

1. Improved Service Quality:
The subscription model empowers Coach Susan and her team to offer more personalized and high-quality support tailored to your unique health and wellness goals.

2. Flexible Payment Options:
We’ve introduced affordable subscription packages paid quarterly, allowing you to enjoy consistent and comprehensive support at a pace that fits your budget.

3. Greater Access to Wellness:
This system enables us to reach more people, ensuring prompt access to expert guidance and health resources for everyone.

4. Exclusive Health Resources:
Subscribers will receive a Health-Wise Bulletin and a Quarterly Nourish & Flourish Newsletter, packed with expert tips, actionable advice, and valuable knowledge to guide your wellness journey.

Affordable Subscription Packages

Our subscription model includes four packages starting at just 250 KES, paid quarterly or annually. Each package is designed with specific privileges and benefits to suit your needs.

Note: If you subscribe to a lower package but require services from a higher level, you will need to upgrade your subscription.

To learn more and subscribe, visit our subscription platform: Click here to subscribe >>

If you have any questions or need clarification, feel free to reach out to us.

Thank you for your continued support as we embark on this exciting new journey!

Warm regards,
Coach Susan & Team

Our coaching programs remain open, so if you need personalized support for your health journey, don’t hesitate to reach out.

You can email me at [email protected] or chat with me on WhatsApp using this number +254 724 378980.

Stay informed and healthy!