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HEALTHWISE BULLETIN

Be Informed. Stay Healthy

Issue No. 003/25-0228 Friday, Feb 28 2025

Editorial – February 28 Edition

Dear Readers, Health Enthusiasts, and Friends,

Welcome to the 12th edition of the HealthWise Bulletin! We’re happy to continue this journey with you, sharing insightful articles that promote well-being and healthier lifestyles. We hope you’ve been finding value in our content as much as we enjoy researching and bringing it to you.

This week, we focus on weight management, including an inspiring success story of a client who shed 8 kilograms in just six weeks! Alongside this, we present our regular features, Question of the Week and Tip of the Week, providing practical advice tailored to your wellness needs.

Additionally, we’ve expanded our content library with eight new articles that are now available on Nourish and Flourish. Three of these articles dive deep into effective weight loss strategies, three articles address how to cope and succeed despite an ADHD diagnosis. The other three articles explore Adverse Childhood Experiences (ACEs) and the transformative power of re-parenting – a crucial process for those who desire to heal from childhood trauma.

Curious about the subconscious mind? We unpack its power using the analogy of a cheeky monkey and a guardian gorilla, helping you to understand how to reshape your thoughts for a more positive life. 

You’ll also find Koi’s touching story on ACES. Once a passionate aspiring writer, her dreams were shattered by harsh criticism from her father. She abandoned writing for four decades until she found the courage to reignite her passion with the support of a compassionate partner.

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The HealthWise Team

TIP OF THE WEEK: HOW TO KEEP YOUR GUT HEALTHY

Did you know that the gut and the immune system are closely linked, meaning that the health of one affects the other? The functioning of the immune system largely begins in the gut. The gut microbiome – a biodiversity of bacteria and fungi – plays a critical role in the development and functioning of the immune system.

Your gut health is the cornerstone of your overall well-being. It plays a crucial role in digestion, immunity, and emotional and mental health. Do you know that problems with emotional regulation – including depression – begin in a messed-up gut? Astonishingly, over 90% of health conditions stem from an unhealthy gut. 

When your gut is compromised, it struggles to absorb essential nutrients, leading to deficiencies that can trigger a host of health problems, including fatigue, skin issues, mood problems, and autoimmune disorders. The good news? You can take charge of your health by adopting simple, intentional habits that promote a thriving gut microbiome.

Understanding Your Gut: More Than Just Your Stomach

How to Heal Your Gut Naturally

Nurturing a Healthy Gut for Overall Well-Being

Your gut plays a crucial role in your overall health, influencing everything from digestion to immunity and even mental well-being. By making small but intentional changes in your diet, hydration, and lifestyle, you can restore balance and enhance your body’s ability to function optimally.

Reduce Sugar and Processed Carbohydrates

An overabundance of sugar fuels the overgrowth of harmful gut bacteria and yeast, disrupting the delicate balance of the gut microbiome. Maintaining a healthy digestive system begins with limiting refined sugars, processed carbohydrates, and even excessive natural sugars such as those found in fresh milk, honey, sugarcane, and fruit juices. 

Sugary beverages – including homemade fruit juices – can cause rapid spikes in blood sugar, feeding bad bacteria and worsening gut imbalances. Instead, prioritize whole, fiber-rich foods such as fresh vegetables, nuts, eggs, and fatty meats, as they nourish beneficial gut bacteria and support digestion. 

The fat that comes naturally with whole foods such as eggs, meat, nuts, and fruits such as avocados nourish the gut microbiome. It, therefore, is not a great idea to opt for the versions of these foods that have the fat removed (low-fat versions).

Practice Regular Fasting

Allowing your digestive system time to rest and repair can significantly improve gut health. One effective approach is spacing meals at least 6-8 hours apart to prevent overloading of your system. 

Intermittent fasting, such as the 16:8 protocol (fasting for 8 hours between breakfast and dinner) and 14-16 hours overnight or occasional 24-hour fasts, can help reset your gut, reduce inflammation, and enhance metabolic efficiency.

Incorporate More Fermented Foods

Probiotic-rich foods introduce beneficial bacteria into the gut, promoting balance and improving digestion. They are even more important after having been on medications that mess up the balance of bacteria in the gut.

Including fermented foods such as sauerkraut, kimchi, kefir, plain unsweetened home-made yogurt, and fermented vegetables in your diet can strengthen your immune system and support a healthy microbiome. 

Store-bought fermented products such as yoghurt are likely to have additives such as preservatives, stabilizers, texturizers, thickeners, and much more. Get good at reading labels. Research ingredients that you do not understand.

Be Mindful of Medication Use

Certain medications can damage the gut lining and disrupt the natural balance of bacteria. Antibiotics, painkillers (NSAIDs), antacids, H. Pylori treatments, and antidepressants should be used with caution and under supervision by a health professional. 

As much as possible, consult a healthcare provider for safer alternatives to minimize the negative impact of medication on gut health. Above all, address your health challenges from the roots to avoid overuse of these medications.

Opt for Gut-Friendly Oral Hygiene Products

Many commercial toothpastes and mouthwashes contain harsh chemicals that can disrupt gut flora. Choosing natural alternatives free from fluoride, artificial texturizers such as titanium dioxide, and antibacterial agents can help maintain a healthy oral and digestive system. Coconut oil pulling is another natural practice that supports both oral and gut health.

Stay Hydrated the Right Way

Proper hydration is essential for digestion and nutrient absorption. Drinking plenty of clean water throughout the day supports gut function, and adding a pinch of natural salt – such as Himalayan, Celtic, or sea salt – can enhance mineral absorption and maintain electrolyte balance. 

Disclaimer! You need to be careful if you are taking medications that are contraindicated for salt, such as some blood pressure drugs. In this case, hydrate with salt with great caution. Listen to your body.

Prioritize Sleep and Manage Stress

Chronic stress and poor sleep can negatively impact the gut microbiome, leading to digestive issues and inflammation. Prioritizing at least 7-9 hours of quality sleep each night and also getting time to rest every day, as well as handling stress effectively

Incorporating relaxation techniques such as meditation, deep breathing, and spending time in nature as a way of releasing stress that accumulates as part of day-to-day life can significantly improve gut health. Avoid going to bed with a full stomach.  Allow 2 – 3 hours after food before retiring to bed. 

Get Sunlight and Fresh Air Daily

Vitamin D is essential for gut health, and sunlight exposure naturally boosts its levels. Walking barefoot in nature helps our bodies to lower stress, fatigue, and inflammation, as well as improve blood circulation.

Spending 20-30 minutes outdoors daily can help improve sleep, regulate digestion, reduce stress, and support a healthy microbiome. Fresh air also promotes relaxation and overall well-being.

Try Cold Showers or Baths

Cold water therapy can improve circulation, reduce inflammation, and aid digestion. Gradually incorporating cold showers – starting with lukewarm water and lowering the temperature – can enhance gut healing and overall resilience. 

Cold showers or baths are tolerated differently by different people, and personal preferences are advised. You may begin by taking the warm showers you are used to and either using cold water for the final rinse or wiping yourself with a cloth that has been dipped in cold water. That is still beneficial. 

Schedule Preventive Health Checks

Routine health check-ups play a vital role in detecting gut-related issues early. Seeing a healthcare professional at least twice yearly and undergoing gut health assessments can help monitor digestion and prevent potential health concerns before they escalate.

Your Gut, Your Health

Your gut serves as the foundation of your entire body’s health. By making mindful choices in diet, hydration, and lifestyle, you can enhance digestion, strengthen immunity, and improve overall well-being. Start today – your body will thank you!

QUESTION OF THE WEEK: WHAT IS ADHD? WHAT ARE ITS CAUSES, SYMPTOMS, AND MANAGEMENT?

Understanding ADHD: Causes and Management

Have you ever wondered what ADHD is, what causes it, and how it can be managed? Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects focus, impulse control, and attention. 

While many people are familiar with the term Attention Deficit Disorder (ADD), it is now considered outdated. Today, ADHD is the official medical classification, encompassing three subtypes: predominantly inattentive, predominantly hyperactive-impulsive, and combined presentation.

What is ADHD?

ADHD is characterized by persistent patterns of inattention, impulsivity, and hyperactivity that can impact daily life. Though symptoms typically appear in childhood, they often continue into adulthood, impacting academic performance, workplace productivity, and social interactions. With appropriate strategies, individuals with ADHD can effectively manage their symptoms and lead successful lives.

Causes of ADHD

The exact cause of ADHD remains uncertain, but research points to a combination of genetic, neurological, and environmental factors. Some contributing factors include:

• Genetics – ADHD often runs in families, suggesting a hereditary component.

• Brain Structure and Chemistry – Differences in brain function, particularly in areas related to attention and impulse control, have been observed in individuals with ADHD.

• Prenatal and Early Life Factors – Premature birth, low birth weight, and prenatal exposure to substances like some medications, nicotine, or alcohol may increase the risk of developing ADHD. There are valid reasons why some medications come with disclaimers that safety during pregnancy has not been proven.

• Environmental Influences – While not direct causes, exposure to toxins, high-stress environments, childhood trauma, and poor nutrition can exacerbate symptoms.

Managing ADHD: A Comprehensive Approach

ADHD management involves a multi-faceted approach tailored to individual needs. The most effective strategies include a combination of medical, behavioral, and lifestyle interventions.

1. Medication

Medications do help to improve the symptoms of ADHD, at least for the period that other more sustainable mechanisms are being put in place. While medication can help manage symptoms, it should be used with caution and in conjunction with behavioral therapy. 

Stimulant medications (e.g., Ritalin, Adderall) and non-stimulants (e.g., Strattera) can enhance focus and impulse control but should only be taken under medical supervision. As with all medications, these come with side effects, therefore, long-term use should be carefully monitored and adjusted as needed.

2. Lifestyle Changes

A structured daily routine, regular physical activity, and a well-balanced diet play significant roles in managing ADHD. Key recommendations include:

• Exercise – Engaging in activities such as running, swimming, or yoga helps channel excess energy and improve concentration.

• Nutrition – A diet rich in omega-3 fatty acids, lean proteins, and complex carbohydrates supports brain health, while processed foods, excessive sugar, and caffeine should be minimized as they aggravate the symptoms.

• Sleep Hygiene – Consistent sleep schedules and relaxation techniques before bedtime enhance focus and emotional regulation.

3. School and Workplace Accommodations

Supportive environments can significantly improve learning and productivity for individuals with ADHD. Useful strategies include:

• For Students, Extra time on tests, structured seating arrangements, and fidget tools can aid concentration.

• For Employees, Task management apps, designated quiet workspaces, and scheduled breaks, preferably outdoors, help maintain efficiency.

Conclusion

By combining medical guidance, structured habits, and supportive environments, individuals with ADHD can navigate their challenges and harness their strengths effectively. With the right approach, they can thrive academically, professionally, and socially, turning ADHD into a manageable and even empowering aspect of their lives.

Exciting Updates on the Nourish & Flourish Website!

Welcome, health-conscious readers! We’re pleased to share some exciting updates on the Nourish & Flourish website. We\’ve just added eight new resources designed to support your well-being and empower you with knowledge.

Explore fresh insights on weight loss strategies, the impact of Adverse Childhood Experiences (ACEs) on health and well-being, and effective approaches to managing Attention Deficit Hyperactive Disorder (ADHD) that many members of our community have been talking about. These expert-driven articles and guides are tailored to help you make informed decisions about your health and lifestyle.

Don\’t miss out—subscribe today to unlock these valuable resources and stay ahead on your wellness journey! Click here to sign up: Nourish & Flourish Subscriptions.

Stay informed, stay healthy, and keep flourishing!

WEIGHT LOSS STORIES

Weight Loss-Now Resources

Struggling with weight management? You\’re not alone! Our carefully curated resources combine science-backed insights with real-life success stories from our community. Gain practical knowledge, inspiration, and the tools you need to take control of your health.

Explore these powerful stories below:

1. Lose Weight Now – Let Us Show You How!
   Discover our simple, science-backed weight loss guide and start your journey today. Check it out>>

2. The Science of Weight Loss – Explained Simply!
   Unlock the secrets of weight loss through The Warehouse and the Storekeeper’s Tales, featuring Molly and Ruci’s inspiring stories on insulin resistance and fat storage. Learn more >>

Kara Wa Kim’s Incredible Transformation – 8kg in 6 Weeks!
Follow Kara’s powerful weight loss journey, packed with insights, motivation, and real-life results. Read her story >>

ATTENTION DEFICIT HYPERACTIVE DISORDER (ADHD) UNPACKED

ADHD Unpacked: Understand ADHD, How to Manage It, and How To Thrive Despite It.

Many in our community have been asking important questions about ADHD—What exactly is it? What causes it? Is there a way to treat or manage it?

To help shed light on this complex condition, we’ve put together insightful articles that dive deep into the science, challenges, and strategies for thriving with ADHD.

Explore these must-read articles on our website:

ADHD: A Complex Disorder That Can Build or Destroy—The Choice Is Ours
ADHD is often misunderstood. What are its root causes? How does it impact daily life? Most importantly, how can it be managed effectively? We break it all down in this comprehensive guide. [Read more >>]

ADHD Chronicles: Chemu’s Thrilling Journey of Overcoming Challenges and Finding Focus
Follow Chemu’s inspiring story—a journey of resilience, self-discovery, and learning how to harness ADHD as a strength rather than a setback. [Read more >>]

Don\’t miss out! Visit our website to gain deeper insights and practical strategies for navigating ADHD.

Adverse Childhood Experiences (ACEs): Understanding, Healing, and Overcoming

Adverse Childhood Experiences (ACEs) are deeply impactful, often shaping our lives in ways we may not even realize. These early traumas can suppress creativity, limit potential, and create subconscious barriers that hold us back for years—sometimes even decades.

But healing is possible. Through awareness and intentional self-work, you can break free from the invisible chains of ACEs and reclaim the life you were meant to live.

Explore these powerful stories and insights on our website:

ACES #1: Koi’s Journey—Reclaiming a Childhood Dream After Four Decades
Koi\’s story is a testament to the long-lasting effects of ACEs. One childhood experience stifled her creativity for 40 years—until she finally broke free and pursued her dream of becoming a writer. Discover how she overcame her past and reignited her passion. [Read more >>]

ACES #2: Cheeky Monkey & Guardian Gorilla—The Battle Between Conscious and Subconscious Minds
Who controls the decisions we make? The rational, conscious mind or the deep-seated subconscious? This engaging analogy explores the power struggle within, helping you recognize hidden influences that shape your actions. [Read more >>]

ACES #3: Re-Parenting—Healing Your Past to Transform Your Future
The wounds of childhood don’t have to define you. Our Re-Parenting Program is designed to help you navigate past trauma, rewrite limiting beliefs, and step into a future of freedom and success. Learn how intentional healing can liberate you from the unseen chains of ACEs. [Check it out >>]

Take the first step toward healing! Explore our programs and resources to start your journey toward self-awareness, emotional resilience, and personal transformation. 

Karibu!

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 Explore, read, and adopt better health habits today! Thank you for being part of our journey—see you in the next bulletin!

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Stay informed and healthy!