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HEALTHWISE BULLETIN

Be Informed. Stay Healthy

Issue No. 007/24-1203 Tuesday, Dec 3 2024

EDITORIAL

Dear Readers,

Welcome to the seventh issue of HealthWise Bulletin, your trusted source for essential health and wellness insights.

In our previous edition, we explored how Adverse Childhood Experiences (ACEs) significantly influence our physical health, emotional resilience, and relationships. Reflecting on adult challenges often reveals their origins in formative childhood years, with profound implications for personal growth and healing.

‘Money Wounds’: A Lingering Impact

Unresolved childhood experiences can manifest as "money wounds," shaping our financial behaviors in adulthood. For example, someone who experienced a traumatic incident—such as losing money and being harshly punished—may associate finances with fear and pain, perpetuating cycles of poor financial decision-making or loss.

Have you ever found yourself trapped in the same debt cycle your parents faced? These patterns often repeat until the underlying trauma is acknowledged and addressed. Breaking free begins with understanding how these wounds stem from ACEs. If this resonates with you, reach out—we’re here to help.

Trauma’s Hidden Health Risks

Childhood trauma is not just emotional; it has physiological repercussions. Research links exposure to violence or chronic fear with an increased risk of blood clotting issues. Constant stress activates the body's "fight or flight" mode, keeping it primed for injury defense. Over time, this heightened state can lead to long-term health challenges.

Replicating Relationships

ACEs often shape the dynamics of our adult relationships. Patterns of conflict, mistrust, or even dependence may echo those from childhood environments. Recognizing these tendencies is the first step toward building healthier connections and breaking free from past wounds.

This Week's Focus: Body Signals and Internal Health

Our upcoming discussions will delve into what our bodies reveal about our internal health. Ignoring these signals could increase risks, but understanding them can lead to meaningful changes for a healthier future.

As always, we invite you to reflect on these insights and share this bulletin with friends and acquaintances. Your support might provide the help someone else needs.

Warm regards,
The HealthWise Team

TIP OF THE WEEK: LISTEN TO WHAT YOUR BODY IS TELLING YOU

Our bodies are constantly sending signals to indicate what they need or when something is wrong. In today’s fast-paced world, we often dismiss these cues, influenced by busy schedules and misleading marketing messages. However, tuning in to your body's signals can help you address potential health issues before they escalate.Key Signs to Watch and What They Mean

1. Health Alert: Swollen Feet and Underlying Health Risks

Occasional swelling in your feet after a long flight or prolonged standing might seem harmless. However, persistent or repeated swelling could signal underlying health concerns, particularly related to kidney function or metabolic health.

Understanding the Causes

1. Kidney Filtration Problems:
   Swelling may be linked to kidneys struggling to filter out excess fluids and waste effectively.

2. Metabolic Dysregulation:
   High sugar intake from fruits, carbohydrates, alcohol, and soft drinks can lead to insulin resistance. Over time, this manifests as lifestyle-related conditions, including kidney stress.

A Healthier Approach to Diet

• Emphasize whole, unprocessed foods like vegetables, lean proteins, and healthy fats.

• Practice hydration with water instead of sugary or alcoholic beverages.

• Incorporate fasting windows or longer meal intervals to give your metabolic system a break.

Persistent swelling in the feet should not be ignored. These signs often point to broader systemic issues. Making these dietary adjustments can significantly reduce the strain on your kidneys and improve overall metabolic health. If the problem persists, consult a healthcare provider for evaluation and management.

Stay proactive about your health!

2. Belly Fat: A Marker of Insulin Resistance

Belly fat isn't just a cosmetic concern—it’s an early warning sign of insulin resistance and potential metabolic dysfunction. This condition arises when the body produces excess insulin to manage high glucose levels from a diet rich in sugars and refined carbohydrates. Over time, this leads to fat accumulation, particularly around the midsection.

What You Can Do

1. Overhaul Your Diet:

• Reduce Sugars and Refined Carbohydrates: Limit foods like white bread, pastries, sugary drinks, and alcohol.

• Focus on Whole Foods: Opt for protein-rich options such as meats, fish, and eggs. Add healthy fats (like avocado and nuts) and complex carbohydrates like beans, legumes, and cooked green bananas.

2. Adopt a Fasting Regimen:

• Limit yourself to two meals per day, eliminating snacks between meals.

• Consolidate your daily caloric intake within two feasting windows, then fast for the remaining hours to allow insulin levels to normalize.

3. Stay Physically Active:

• Regular physical activity, such as walking 5 km daily, helps improve insulin sensitivity and supports fat metabolism.

• Incorporate strength training exercises to boost muscle mass, further enhancing insulin response.

Risks of Ignoring Belly Fat

Unchecked insulin resistance can progress into severe health conditions, including:

• Type 2 Diabetes: Elevated blood sugar levels and increased complications.

• Cardiovascular Disease: Greater risk of heart attacks and strokes.

• Kidney Failure: Persistent stress on metabolic systems can damage renal function.

• Infertility: Hormonal imbalances triggered by insulin resistance can disrupt reproductive health.

• Cancer: Chronic inflammation and elevated insulin levels are linked to increased cancer risk.

By addressing belly fat and its root causes, you’re taking proactive steps to prevent life-threatening diseases and improve your overall well-being. Remember, sustained dietary changes and physical activity are key to long-term health.

3. Skin Changes: Warts and Discoloration

The appearance of warts, dark patches (often around the armpits, neck, and face), or skin discoloration, such as darkened areas on the cheeks, can be warning signs of insulin resistance or metabolic syndrome. These skin changes are frequently exacerbated by diets high in carbohydrates and processed seed oils, which contribute to inflammation and metabolic imbalances.

What You Can Do

1. Revamp Your Fat Sources:

• Replace processed seed oils with natural, healthy fats such as:

  • Coconut oil

  • Palm oil (ethically sourced)

  • Animal fats (e.g., lard, tallow)

  • Extra virgin olive oil

These options provide better Omega-3 to Omega-6 balance, reducing inflammation and supporting overall metabolic health.

2. Cut Back on Refined Carbohydrates:

• Reduce your intake of sugary foods, white bread, and other refined carbs that spike insulin levels and contribute to skin changes.

Important Reminder

Cosmetic solutions like creams or treatments may improve the appearance of your skin temporarily, but they don’t address the underlying causes. To achieve long-lasting health benefits and prevent further complications, focus on dietary changes that support hormonal and metabolic balance.

By tackling insulin resistance through a nutrient-rich, anti-inflammatory diet, you’re not just improving your skin—you’re also reducing the risk of long-term conditions like Type 2 diabetes, heart disease, and chronic inflammation.

Your skin is a reflection of your internal health—care for it from the inside out!

• What to Do:

  • Investigate the possible side effects of your medications.

  • Focus on gut health by reducing processed foods and increasing fiber, fermented foods, and probiotics as well as fasting regularly in order to give your gastrointestinal system rest.

Your Body’s Messages Are Vital

Ignoring your body’s signals doesn’t make them go away - it allows potential health issues to worsen over time. Pay attention to symptoms like:

• Fatigue or persistent pain.

• Unexplained weight gain or loss.

• Poor sleep quality.

• Frequent illnesses or slow recovery.

• Gastrointestinal disturbances such as bloating, constipation, diarrhea, and vomiting

Small, consistent changes in diet and lifestyle can make a world of difference. Start by listening to your body for it is your best advocate for health.

Let’s make our health a priority!

SIGNS THAT YOU ARE METABOLICALLY UNHEALTHY

Metabolic health is a cornerstone of overall well-being. Your body gives clear signals when it is out of balance and it does not lie. Pay attention. Here are some signs to watch for:

. Constant Hunger and Snacking

• You frequently feel hungry and snack frequently between meals.

• Going hours without eating leads to:

  • Bad mood.

  • Low energy levels.

  • Poor concentration.

  • Headaches.

  • Shaking/trembling

4. Frequent Night Urination

• You wake up more than three times a night to urinate, even without consuming much fluid before bed.

5. Diagnosed Health Conditions

• You have been diagnosed with metabolic syndrome or related health issues, such as:

  • High blood pressure.

  • High blood sugar.

  • Abnormal cholesterol levels (Not a problem in itself but a sign of othef existence of inflammation in the blood).

  • Anemia

  • Insulin resistance.

6. Poor Sleep Quality

• Regularly experience poor sleep patterns, including:

  • Frequent daytime drowsiness, especially after meals.

  • Difficulty falling or staying asleep.

  • Night sweats.

Why These Signs Matter

These are your body’s early warnings that metabolic dysfunction is developing. Ignoring them allows your body to adapt to unhealthy conditions, normalizing these dysfunctions or silencing them with medications or other pain relief strategies such as physiotherapy and massage. Whatever is wrong in the body continues progressing, potentially leading to chronic health conditions over time.

What You Can Do

• Pay attention to these signals.

• Make dietary adjustments (reduce refined carbs, processed foods, sugar, and unhealthy cooking oils and fats).

• Incorporate regular physical activity and fasting. 

• Consult a healthcare professional for personalized evaluation and interventions.

Listen to your body - it’s your most reliable health advocate. The sooner you act, the better your chances of restoring balance and preventing future complications.

QUESTION OF THE WEEK: I HAVE BEEN DIAGNOSED WITH HIGH CHOLESTEROL, WHAT DOES IT MEAN?

Understanding Cholesterol

Cholesterol is a waxy, fat-like substance that is found all over the body. Every cell in the body contains cholesterol. The body produces all the cholesterol it needs. Even if you do not consume any cholesterol, the body will still produce it. 

The functions of cholesterol in the body include the synthesis of hormones, maintaining cell structure, production of vitamin D, synthesis of bile which is crucial for digestion, and ensuring that the body’s metabolism works efficiently.

The Role of Inflammation

Inflammation, not cholesterol, is the root cause of clogged blood vessels. Inflammation plays an important role in the body. Think of a situation where you injure your finger and it gets infected. A dry crust forms over the wound to protect it from bacteria and anything else that could cause infection. The scab or protective layer over the wound is not an enemy but a protection. 

When the immune system detects damage or intruders (e.g., through tissue injury or harmful substances), it activates an inflammatory response. This is akin to how a wound forms a scab as part of the healing process. It is a normal response by the body. 

Cholesterol enters the picture as part of the body's repair mechanism. Some people refer to Cholesterol as an ambulance or fire-fighting team that responds to energy. It is helpful in the short-term as it protects the inflamed areas as they heal. Targeting cholesterol without addressing the root cause - inflammation - is like focusing on the scab without healing the wound.

What You Can Do

Rather than solely focusing on lowering cholesterol, consider these steps:

• Switch to natural, whole foods - prioritize vegetables, healthy fats (like extra virgin olive oil, coconut oil, or animal fats), and proteins.

• Reduce sugar, refined carbohydrates, and processed foods. Why is this the case? Because excess calories mainly from sugars are transported in the body in the form of triglycerides. High levels of triglycerides or blood fats contribute to atherosclerosis (hardening of arteries), cardiovascular disease (blood pressure problems), and stroke.

• Manage stress and practice activities like exercise or mindfulness to lower inflammation.

• Seek guidance from a healthcare professional to address the root causes of your high cholesterol.

The Bottom Line

Cholesterol is not your enemy. It’s a sign that your body is responding to inflammation. By addressing what causes inflammation, you help your body heal naturally and create a healthier internal environment, including healthy cholesterol levels.

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Stay informed and healthy!