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HEALTHWISE BULLETIN

Be Informed. Stay Healthy

003/11/024 Monday Nov 18 2024

Hello Readers,

Thank you for continuing to support our work by subscribing to HealthWise Bulletin! We trust that you’ve found the insights shared over the past month both enjoyable and informative. As we present this fifth issue of the bulletin, we dedicate it to exploring broader health issues that impact our society today.

On a personal note, I recently celebrated my birthday on November 9th. We chose to combine birthday celebrations with two of our sons. This joint celebration wasn’t just for convenience—it made both financial and health sense. Combining birthdays allowed us to focus on what truly matters: family bonding, joy, and creating lasting memories, all while being mindful of our health.

Birthdays often mean indulging in sugary treats, with the birthday cake taking center stage. Snacks, sodas, and even so-called "natural" juices often follow, adding to the sugar overload. As a family, we decided to address this by scaling back. This year, we reduced the size of the cake by half and replaced some sugary options with healthier alternatives—though we realized even those "natural" juices can be sugar-heavy.

Celebrating birthdays is about more than just food; it’s about togetherness and bonding. It’s a time to laugh, dance, sing, and share lighthearted moments. By making these small changes, we hope to promote healthier habits while keeping the joy alive.

We encourage you, dear readers, to cherish such moments with your families while striving to make healthier choices. Let’s all take steps - however small - to reduce our sugar intake and prioritize our well-being.

Here’s to your health and happiness,

The HealthWise Bulletin Team

Lifestyle Diseases: The Grim Dangers You Can’t Afford to Ignore

Ten years ago, during a conference at the National Health Institute (NIH) in the United States, their staff shared alarming cancer projections for Africa with the World Health Organization (WHO). By 2020, they predicted, cancer would see a dramatic rise across the continent.

Today, those warnings have become a reality. The Global Cancer Observatory (GLOBOCAN) reports that cancer cases in Africa surged from approximately 850,000 in 2012 to over 1.1 million by 2020. Moreover, the WHO projects an 85% increase in cancer cases in sub-Saharan Africa by 2030 if preventative measures are not implemented.

Cancer, however, is only one part of a much larger health crisis. Other non-communicable diseases (NCDs) such as diabetes, cardiovascular health problems such as hypertension, and obesity are escalating rapidly:

• Diabetes: Type 2 diabetes, which accounts for over 90% of cases, is fueled by poor diets such as sugary foods and drinks, combined with inactivity. Undiagnosed diabetes often leads to severe complications like loss of eyesight, amputations, cardiovascular disease, and kidney failure.

• Hypertension: Known as the “silent killer,” nearly one in three adults in sub-Saharan Africa suffers from high blood pressure, a leading cause of stroke and heart disease.

• Obesity: Rapid urbanization that has resulted in increased consumption of processed foods and calorie-dense diets have made obesity a growing issue, increasing vulnerability to diabetes and hypertension.

The dangers are real, but the good news is that lifestyle diseases are largely preventable.

Through public health education and our comprehensive Health and Wellness programs, we aim to empower individuals with the knowledge and tools to prevent and manage these conditions. Whether you’re healthy or living with an NCD, prevention and informed care are the best paths forward. Talk to us today - because common sense tells us prevention is better than cure and even cheaper.

Tip of the Week: Cut Out Inflammatory Foods from Your Diet

In 2022, we lost a close relative to breast cancer. At 87 years old, she had lived a life we thought was the epitome of health - sustained by farming and consuming what we assumed were wholesome foods. The diagnosis came as a shock, and we questioned what might have caused it.

Upon closer reflection, we discovered her heavy consumption of sugar-laden teas and packaged juices, which she - just like us - believed were healthy. WIth time, we noticed other cases with a similar link between high consumption of sugar and the development of lifestyle disease. This was a rude awakening for us, as the link between sugar and lifestyle diseases, including cancer, became painfully clear.

Sugar is a silent contributor to many illnesses. It fuels cancer cells, promotes obesity, and increases the risk of diabetes, cardiovascular disease, and fatty liver disease. Many processed foods such as tomato sauce, soft drinks, and food additives such as cubes that improve the taste of food have a lot of sugar hidden in them. It is important to make it a habit to read labels carefully.

Even foods we consider staples, such as ugali, rice, potatoes, bread, and chapati, can contribute to these conditions when consumed in excess due to their high carbohydrate content, which the body converts to sugar and to fat.

Seed oils, marketed as healthy options, are equally harmful. Rich in omega-6 fatty acids and heavily processed, they contribute to chronic inflammation, a precursor to many diseases, including heart disease, diabetes, and certain cancers. Their widespread use in processed and fried foods compounds the risks, more so when they get recycled.

The combination of sugar and seed oils in processed foods creates a perfect storm for lifestyle diseases. Think of pastries, crisps, sodas, and snacks such as the popular maandazis - they’re not just indulgences but potential health hazards. Avoid them as much as possible.

The good news is that small changes can make a big difference. Opt for whole foods, natural sweeteners like stevia, molasses, or honey (in moderation), and healthy fats such as animal fats, extra-virgin coconut, olive oil, or palm oil. Avocados and egg yolks can also add healthy fats to your diet.

It is also important to know how to cook with these oils as some like Olive oxidize into an unhealthy state when exposed to high heat. Despite warnings by healthy enthusiasts against animal fats, we have found them much better at managing lifestyle conditions than those promoted as healthy alternatives.

Animal fats are produced through minimal processing such as gently cooking fatty meats or milk cream. The oils that are marketed as healthy undergo harsh processing using chemicals such as bleaches and deodorants besides undergoing very high heat. They are not as healthy as we have been made to believe.

The fewer processed cooking fat choices not only reduce the risk of lifestyle diseases but also have a role to play in promoting long-term health. Prevention truly is better than cure, and every step toward cutting out inflammatory foods is a step toward a healthier, longer life.

Question of the Week:

How Can I Help My Child Understand and Cope with Grief?

“I lost my husband when our son Joe was just three years old. They were so close, and after the funeral, Joe would wander around the house calling for his daddy. At the time, I thought he was too young to understand what had happened and believed he would eventually grow out of it.

Now Joe is nine, and I’ve been told that his struggles with behavior might be linked to unresolved grief from losing his father. I feel terrible. Did I fail him by not addressing his loss earlier? How do I even begin to help him now?

Should I have explained what death meant when it happened? Should I have let him see his dad’s body or allowed him to ask questions? It has dawned on me that I avoided the subject because I thought I was protecting him. Could it be that I was just shielding myself while convincing myself that it was all about my little boy?

How do I talk to him about grief in a way he can understand? Should I explain death plainly, or should I say his dad is in a better place? I’m worried about saying the wrong thing and making it worse.

Sometimes Joe gets angry or withdrawn, and I don’t know how to respond. Should I let him cry, yell, or ask difficult questions? How can I help him feel safe to express his emotions?

I want to be there for him now in ways I wasn’t before. How can I support him without judgment or pressure? How do I ensure I’m not suppressing his grief or unintentionally traumatizing him? I want to help my child heal and grow into an emotionally healthy adult, but I feel so lost. What should I do to help him process his grief and move forward?”

Children and Grief

Grief is a complex and deeply emotional process, and children experience it just as adults do, albeit differently. Someone who was in their lives is no longer there. They experience that gap and don’t understand why the person left. 

Children’s ability to process and express emotions is shaped by their developmental stage, understanding of death, and the support they receive from caregivers. Children don’t get damaged because they experienced something that hurt them but because they were alone, and unsupported in their pain. 

Often, adults mistakenly believe that children are too young to understand or feel the impact of loss. This assumption can leave children’s grief unaddressed, leading to long-term emotional struggles, as the parent whose story is shared above realized with her son Joe.

Joe's experience highlights the importance of recognizing grief in children and offering appropriate support. Losing his father at a young age, Joe’s behavior was misinterpreted as naughtiness, when in reality, it was a manifestation of unresolved grief. 

Children, like Joe, may struggle to articulate or even understand their feelings and instead express their pain through actions, such as withdrawal, aggression, antisocial behavior, or changes in eating and sleeping patterns.

To help children navigate grief, caregivers must create a safe space for them to express their emotions. Letting children ask questions, cry, or even touch the body of the deceased, if culturally appropriate, helps demystify death and offers them closure. Providing truthful, age-appropriate explanations about death ensures they feel respected and included.

Avoid using euphemisms like “gone to sleep,” which can confuse young children, or over-glorifying death, as it can distort their understanding. Instead, balance honesty with sensitivity, acknowledging the pain of loss while reinforcing that life continues with love and support.

Most importantly, caregivers must allow children to grieve in their own way, without judgment or suppression. Grief is not a problem to be fixed but a process to be navigated. By addressing grief openly and compassionately, we equip children with the tools to cope with loss healthily, preventing emotional scars that could linger into adulthood. 

Allow yourself to be supported as you support your grieving children. You too need support. Do not hesitate to invest in professional help if you feel overwhelmed.

We Offer You a Helping Hand in Grieve

If you’re navigating the challenges of grieving or helping your child, close relative or friend to cope with grief or struggling to find answers yourself, you don’t have to do it alone. At SusanCatherineKeter.com, we offer compassionate guidance through our Grief Support Program, designed to help families heal and move forward together.

Reach out to us today for practical tips for self-care, emotional support, and tools to help you and your child process loss in a healthy and meaningful way.

Visit SusanCatherineKeter.com to learn more and take the first step toward healing. We're here to walk this journey with you.

Your Adverse Childhood Experiences (ACEs) Might Shorten Your Life

Adverse Childhood Experiences (ACEs) are traumatic events or environments that occur during childhood, such as abuse (physical, emotional, or sexual), neglect, or household dysfunction (e.g., parental substance abuse, mental illness, or domestic violence). These early-life adversities can have a profound impact on physical, emotional, and behavioral health, often shaping the trajectory of an individual’s life and potentially shortening their lifespan.

How ACEs Contribute to Shortened Lifespan

One significant way ACEs reduce lifespan is through their influence on coping mechanisms and life choices. Unresolved trauma from childhood often leads to subconscious patterns of self-sabotage.

For instance, individuals who experienced ACEs may form unhealthy relationships, struggle with boundary-setting, or take on excessive responsibilities to gain validation or prove their worth. This can lead to chronic stress, burnout, and physical health issues.

ACEs Perpetrate Unhealthy Lifestyles

ACEs also drive harmful behavioral responses. Unhealthy coping mechanisms, such as comfort eating, substance abuse, or risky behaviors, often arise as attempts to numb emotional pain.

Excessive sugar consumption, binge drinking, or dependence on stimulants, combined with a lack of physical activity and poor dietary choices, increase the risks of obesity, diabetes, hypertension, and heart disease.

Depressions and Anxiety

Biochemical changes due to ACEs compound the problem. Prolonged exposure to stress during childhood alters the brain’s development, particularly the areas responsible for regulating emotions and decision-making. This makes individuals more susceptible to impulsive behaviors, and difficulty managing stress. These individuals have increased vulnerability to mental health conditions like depression or anxiety throughout life and not just in childhood.

Triggers and Stress Responses

Unhealed trauma is often buried in the subconscious mind, causing individuals to react intensely to triggers. Each time they relive these stressors, the body produces stress hormones like cortisol, perpetuating a state of fight-or-flight.

Over time, chronic stress damages the cardiovascular system, suppresses immunity, and accelerates cellular aging, paving the way for strokes, heart attacks, or other fatal conditions.

Moreover, triggers can lead to violent or self-destructive behaviors. For example, someone overwhelmed by financial hardship or relational conflict may act out violently or consider suicide. Such responses often culminate in premature deaths - whether through physical health deterioration, suicide, or violent encounters with others.

Breaking the Cycle

Healing from the damage caused by ACEs is possible through intentional self-awareness, professional help, and emotional resilience-building programs.

By addressing the root causes of trauma, individuals can rewire their thought patterns and behavioral responses. They learn healthier coping mechanisms, build self-discipline, and develop positive habits that support mental and physical well-being.

Ultimately, investing in emotional healing not only improves the quality of life but also significantly enhances longevity. Recognizing the long-term impact of ACEs is crucial for fostering healthier individuals and communities. Prevention efforts, such as creating safe childhood environments and supporting trauma-informed care, can break the cycle of ACEs, offering hope and longer, healthier lives.

Address the impact of ACEs on health and well-being. Talk to us about our reparenting programs. They empower you with proven tools and techniques to enable you overcome the challenges of ACEs on your overall life performance.

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Stay informed and healthy!