Essential Grace Magazine January 2021

Essential Grace Magazine January 2021 Vol. 1 Issue No. 6

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Dear Reader In some parts of the world, January is mental wellness month. It is a time to reset and get off to a positive start for the coming months of the new year. In recent times, it has become harder and harder to remain positive and optimistic about life.

Not only has the COVID 19 virus wreaked havoc on almost every system in society, it has become a very real and present danger all over the world. Social media has also become a challenge for most of us; it seems every time you go online it is to find lists of people who have died after contracting the virus. A lot of the time it is people you know.

The cover picture on this month’s edition is a view of the sky from below, through beautiful green foliage. This image is meant to give some hope there being some relief in our current situation. I personally love walking in the forest on top of Zomba Plateaux. It is one of the most refreshing and grounding activities I would recommend to anyone. When you are walking under trees with thick branches, the sky is not always visible. Sure you can get glimpses of it here and there, but it generally remains hidden from view until you are clear out of the bush.

That experience is kind of what we are experiencing today. We are going through a thick forest of challenges as a planet (COVID 19, economic instability, continuous grief and trauma, global warming-increasing the intensity of natural disasters) and it often feels like we are not going to see the sun again. However, there is no such thing as a never ending forest. There is an end, although we may not believe it to be so right now.

We may experience some glimpses of the ‘normal’ life we used to know, some sense of security in ourselves, our country, our world. Yet most of the time it is pretty grim.

Hang in there, we are all going through this together. We are all grieving for the countless people we have lost all over the world – even though we may not be aware of this. The virus has robbed us of many things and many people so far, but, it will not last forever. Keep looking for the glimpses of positivity and light through this darkness. Keep protecting yourself and loved ones, keep hoping for the day this battle will be truly over.

Julie Soko Managing Editor Essential Grace Magazine essentialgrace@zoho.com / @essentialgracemagazine2020

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Meet the team Essential Grace is a free

Julie Soko, Managing Editor

Special Thanks to: Mtendere Kishindo Sub-Editor

Naomi Msusa Editorial Assistant Art and Design

Thandi Soko De-Jong Editorial Assistant

Contributors Mwai Kadangwe, Madalitso Mgunda, Roshin Ebrahim, Steveria Kadangwe, Internet sources: www.drkellyann.com www.wheresmollie.com www.cancer.org 3|Essential Grace Magazine

online Magazine and registered publishing organisation focused on promoting mental health and wellness in Malawi and beyond through different mediums.

Comments and feedback on any of our articles or contributors can be addressed to essentialgrace@zoho.com or through the contributors personal contact information.

Contact us for information at 0991 938 203 Our postal address is P.O. Box 323, Zomba, Malawi

Personal Story; Recovery from Addiction

Mental Wellness Month

You carry so much love in your heart.

Give some to yourself.

R. Z.

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RECOVERY FROM ALCOHOL ADDICTION: A PERSONAL ACCOUNT

By Mwai Kadangwe HOW IT BEGAN I started consuming alcohol at 13, basically because I was feeling bored and lonely most of the time as I could not manage my temper, being the only boy in a family of 6.

I still remember the first day that I tried alcohol after an argument with one of my siblings. Drinking made me feel relaxed. That made me believe that I could always calm down after consuming a little alcohol.

Little by little, it became a habit.

Every time I was under intense pressure of any sort, I would drink to relax. The more pressure increased as I grew up, the more I depended on alcohol as a coping mechanism.

By the time I was 20 years old, I was completely hooked, and I could not skip a day without drinking. By age 30, I had a family and financial pressure to support them.

The problem escalated to the point that every morning I required a drink or two to function. This affected my work and my family very much and it was very noticeable even to myself, but I felt I could not stop.

SEEKING HELP Alcohol always lands you in problems and every time I was in trouble, I considered quitting and sometimes, I could stay up to three weeks without drinking but then the cravings would always start again. I would drink even more than before to the point of collapsing for a day or so.

At a certain point, I remember discussing my problem with my siblings who referred me to a Doctor who was also a deacon at our church. I was too embarrassed to meet him and believed nothing would come out of it.

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Then I took up a secondary job at my workplace and was assigned to live in a district some 500 km from my hometown. While there I suffered from very high blood pressure which led to an emergency evacuation and I was admitted in hospital for 10 I went into a 30-day intensive program days. The doctor advised that alcohol which included, among others: abuse had largely contributed to the • Counselling three times a week situation I was in. Upon being with a therapist discharged, the CEO of the company I • A religious discussion focused on was working with invited me to her faith issues and Christian living office and we had a lengthy discussion • Expressive arts which included about alcoholism and how she felt I drawing, painting, sculpture and needed to seek help. She even offered to molding. This was to help provide foot the bill and asked HR to look for a an outlet for triggers, and also suitable doctor. They identified a doctor teach skills for alternative sources in Blantyre, and I started meeting him of income. for the next four months. My situation • Anger management twice a week would sometimes change for the better to delve in past issues and start and at other times it would be worse. dealing with them and also focus on conflict resolution.

Then I decided to quit my job.

• Alcoholics Anonymous 12 step programme. They gave us books Three days after that, my last born to study and follow the steps. sister visited me and offered to help.

• Stress management on dealing She had identified a hospital in the with stress and managing oneself northern part of Malawi where I could in social environments and selfbe treated for addiction. I did not know control around alcohol. such hospitals existed in Malawi. Since • Physical exercises I had nothing to do and nothing to lose; I agreed to go.

AFTER REHABILITATION REHAB I honestly was not expecting much from rehabilitation, but my determination to change the course of my life was firm so I decided to give it a try. When I went into rehab, I thought they would subject me to medical treatment or something of that nature. This was because on the first day they took me and others who were starting treatment on a tour to the adjacent block, which is a mental hospital. I was told that my case did not require medication as it had not reached irreparable severity. I was surprised but overjoyed that it was possible to change after all.

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I came back from rehabilitation and the first 10 days were the worst because each day I would drink until I collapsed.

However, after the 10th day, I decided to call it quits and use the knowledge I had gained step by step to anchor my determination to stop drinking.

I started farming to keep myself busy.

Then I landed another job with a smaller company than the one I previously worked, which helped to reduce my stress levels.

I also started living one day at a time. I cut off some so-called friends by slowly

withdrawing from social circles which could drag me back into drinking and alcoholism.

I also publicly declared that I had stopped drinking. Many friends were challenging me and giving me three months before I would relapse. I would use that as a benchmark, surpass it and celebrate. Then I passed six months and celebrated, then one year and so it has continued for the past four years. I was 35 years old when I went to rehab, and now I am 39.

I got very close to my kids and I spend much of my time with them, helping them with their schoolwork. My relationship with my wife has grown from strength to strength. When I am bored, I take long drives with my family to see the country. I am convinced the cost is too little compared to buying alcohol. I spend more hours working to pass the time and read more than I used to. I am planning to raise money and buy a small farm to spend my free time raising animals and growing crops – I have more time to think about what I would like to do to improve and transform my life.

I also often talk to others who want to stop drinking and have helped some people with my experience to reduce or even stop consuming alcohol.

After I stopped drinking, however, my weight increased from 70kg to 112kg.

This affected my health and I went on a diet and took up aerobics to maintain a

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healthy body, as well as regularly having medical checkups.

TO THOSE WHO WANT TO STOP DRINKING It’s never too late to click the reset button. The what-ifs are many. When I left my job, the challenge was figuring out how I would fend for my family. But if you have a positive mind, think things through and focus on how important changing is, anything is possible.

There is a stigma that comes with having gone to a “mental hospital” but this should not be a point of shame for you or stop you from getting help.

Alcohol destroys lives. Alcohol destroys families. Alcohol ruins finances and relationships. Dealing with alcoholism and its root causes can transform the quality of your life. Focus on yourself and rebuilding the relationships affected by your drinking.

Some people who previously mocked me and tried to shame me for having gone to rehab have realized that I am being more productive than I used to be and that I am committed to this new path.

Some have even come to ask me how I have done it. I have got work opportunities because people who would not trust me before with alcohol on my breath now consider me reliable and even refer me to others.

It starts with you. You have to decide that you want to change and get the help you need to do so.

12 Steps to Recovery 1. I can’t

2. God can

If you or anyone you know needs help with alcohol and/substance abuse, contact the St Johns Hospital for more information on their rehabilitation programs.

3. Let God 4. Look within 5. Admit wrongs

6. Prepare for change 7. Seek God’s help 8. Become willing 9. Make amends 10. Daily inventory 11. Pray and meditate 12. Give it away

Lilongwe St John of God Hospitaller Services, P.O Box 31067, Lilongwe; Physical Address: Area 43, Off Ufulu Road (next to Emmanuel Teachers Training College); Tel.: +265 992 460 253/992 460 254;

Mzuzu Saint John of God Hospitaller Services P.O. Box 744 Mzuzu, Malawi Tel: + (265) 1 311690 / + (265) 1 311495 Email: sjog@sjog.mw

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Mental Wellness Month I encourage you to get into the spirit of promoting mental wellness regardless of what the world is going through right now. Here are a few tips on how you can get started.

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Take the time to do things that you enjoy. Yes, this could be difficult due to the many COVID 19 restrictions that we are living with. However, one can always make adjustments. For example, you can schedule some time to spend in nature close to where you live. If you are not lucky enough to live in a City like Zomba or Mzuzu where nature is plentiful, this would be the perfect time to create your own space to commune with nature. This can be a vegetable garden, manicured lawn, and plant beautiful flowers and garden ornaments.

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Take care of yourself. By this I mean looking after your physical body by keeping up with its needs. Take care of you emotional and psychological health, be aware of what is happening within yourself such as the way you are reacting to the uncertainty and fear that is happening in the world today. Finally, take good care of your spiritual health, developing deeper awareness of your relationship with God. That is especially important when we are faced with so much loss in the death of loved ones.

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Take some time for yourself. It can be one activity or a whole day that you put aside to do something for yourself. This can be activities that are done at home or within your yard. For example, learn a new hobby, start a work out plan to enjoy outdoors, schedule a nap time within your busy work day, have a movie night once a week.

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Lastly, exercise! The last thing you want to do is become overweight while observing COVID 19 restrictions. Try and get as much exercise as you can while being at home.

Have a look at the resources section for some websites on how to plan for a more positive year ahead.

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10 Ways to Stay Positive During COVID19

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This is all a bit surreal really isn’t it?

Coronavirus changed the world as we knew it in 2020.

We went from zero to one hundred in seconds and the whole world came to a complete standstill.

Over the last year, we’ve ridden the waves of dismissing how serious COVID-19 is, all the way to emptying the supermarkets, lockdown, thinking things were getting better, and now, a new strain and a winter 2020-21 lockdown.

In the UK the current advice, depending on where you live, involves social distancing and no non-essential travel or trips out the house. At the supermarket the queues are longer, the shelves are emptier, and the roads on the way to the shops are quieter.

With the overwhelming amount of coverage surrounding this global pandemic on social media, the TV and the radio, it’s pretty hard to not believe we are entering a dark hole. It’s serious and action needs to be taken to control the coronavirus from spreading, but it is very frustrating that there’s no leading power to bring a more positive approach alongside this challenging time.

So here’s my contribution…

We have two choices: to face difficulty with optimism or to face difficulty with pessimism.

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influence, I’d like to share some reasons to be positive during this time to make this challenging period a little lighter mentally and emotionally… resulting too in inevitable physical benefits.

1. Limit your media intake Sure we still need to take in the appropriate government guidance regarding what steps to take next but it’s seriously damaging to our mental health and mood to be absorbing unnecessary amounts of negative and low energy conversation. There’s a lot of that being passed around and it’s a dangerous spiral to get caught up in.

Acknowledge that being completely absorbed in the media during this time will do you no good. There are few people that can spend hours and hours in front of negativity without feeling the impact. If you’re feeling a little low in mood, limit your media intake to 30 minutes at the end of the day to get the updates and please, continue with your day.

2. Use this time for self-care.

This is possibly the biggest silver lining that I see in this whole situation. Our day-to-day distractions have mostly now been removed (self-quarantine life) and we are being encouraged to look a little closer to home to keep ourselves afloat, mentally and emotionally. Selfcare and habits like meditation are often pushed to the side in our busy lives but now I truly believe the universe is asking us to do this work.

3. Follow positive accounts on Instagram.

Fill that feed of yours with goodness.

Follow people that are adding a lighthearted nature to this difficult time and bringing you uplifting messages.

businesses and large ones, it seems that with each day that passes, there’s very few not being affected by the global lockdown.

There are little things we can all do to keep the economy afloat:

Here’s a couple for you: • • • • •

@donte.colley @thehappynewspaper @stephelswood @sacredbreathacademy If you’re looking for reliable health advice, my doctor and dear friend @thefoodmedic is your girl.

• •

•

4. Take responsibility for speaking and sharing positively to your peers.

It’s all so easy to say that our individual contribution doesn’t have an impact, but this virus is evidence that we are all in this together and our efforts individually and collectively go a long way.

Let’s focus on the positives as much as we can. Share posts, captions and comments that are positive. Positive attracts positive. Let’s spread it. Positive thoughts and emotions are known to increase your immune system, also giving you an increased power in overcoming the virus should it come your way.

5. Pull together in your community and support small businesses where you can.

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Order takeaway from your local restaurants Rearrange the trip you’ve booked instead of completely cancelling with travel companies Be patient and refrain from cancelling all your event bookings until absolutely necessary. If you can, wait until nearer the time to see how the situation develops.

Please be kind as you protect yourselves. People are losing everything.

6. Write down 5 things you’re grateful for, every morning.

I’ve said it before and I’ll say it again, positive breeds positive. Doing this in the morning gives you an incredible head start to having a positive day.

Here’s an example and my 5 things to be grateful for today: •

• •

•

the access I have to nutritious food to fuel my body through any potential virus having shelter and a roof over my head to keep me warm and safe family and friends to talk through difficult events with (e.g. having all my work cancelled) that I’ve invested in meditation over the years and I

•

can control my mood very well regardless of my environment my body’s capability to move and workout, wherever I am

7. Cherish time with the people around you and deepen connections.

Whether you’re back at home quarantining with family, living with friends, your dog or all by yourself, deepen those connections. Ask questions you never ask. Ask how this time is affecting you and them and pull together with whoever and whatever you have.

I for one usually have a very busy life and my time with friends and family has increased significantly since this COVID-19 pandemic started. Would I have said no to this much work and got to spend this much time with them otherwise? Most likely not…

Cherish it.

8. Look after your immunity and stick to the rules, knowing that’s the best you can do.

Many of us will eventually get the Coronavirus COVID-19 that’s taking over the world. Being afraid of the virus is bad for your mental health.

For most of us who catch it, our system will fight it and we will recover absolutely fine. For some, we may not get it or we may not experience any symptoms even if we do. Unfortunately, it is vulnerable people that are the main concern, so it’s especially important for them to isolate and build up a good 13 | E s s e n t i a l G r a c e M a g a z i n e

immune system. Sticking to social distancing rules and looking after your immunity are the very best things we can do for ourselves and each other.

I’m no nutritionist or medic so I cannot advise exactly on what specifics to top up on or what to avoid but I do know that continuing with a balanced, colourful diet, staying hydrated and curbing the likes of alcohol and sugar is likely to assist your immune system.

What I can also say, from experience, is that a positive mental state is proven to increase your immunity and chances of overcoming illness in the body. So, choose health, choose positive and choose you.

9. Top up on sleep and get on top of things you usually push to the side.

Pure and simple.

If you are working from home and/or quarantine you’re likely to have more time to hand because of the removal of commuting time. Take this time to get an extra hour in bed or get on top of that admin that keeps being shoved to the bottom of your to-do list.

10. Write down a list of all the things you miss, that you’re now appreciating even more.

I know it’s hard because some of our favourite pastimes and daily routines have been removed, but let’s think about the bigger picture here. It’s not forever and we can definitely adjust things to accommodate. Perhaps writing

down a list of the things you probably take for granted, that you now miss, but will most likely get back soon will flip the situation on its head. Here is my list: • •

• • •

Walking my dog with friends Going to work out classes and sitting down in a cafe for brunch afterwards Travelling the world and going on adventures Chatting to people and hugging people Seeing my friends who live abroad

This article can be found on the @wheresmolllie website where you can find more uplifting posts to lift your spirits. www.wheresmollie.com

Here are a few Malawian Instagram pages to keep you positively inspired: • • • • • • •

@malawivisuals @thehappynewspaper @food.malawi @zonselive @tiktokmalawiofficial @healthaccessinitiative If you’re looking for reliable health advice, check out @drbonhealth

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CERVICAL CANCER AWARENESS

by Steveria Kadangwe January is Cervical Cancer Awareness Month.

Malawi has one of the highest prevalence’s of cervical cancer in the world. That’s right, IN THE WORLD. According to the Medecins Sans Frontiers website, 3600 women are diagnosed with this cancer annually and about 2300 die from it. The reasons are: unavailability of vaccine for human papilloma virus (HPV) which can prevent this cancer, high HIV prevalence, late diagnosis, expensive treatment and lack of quality care once diagnosed.

One of the challenges in Malawi according to a research paper published in the Malawi medical journal is that women in rural areas often do not seek treatment for cervical cancer symptoms, and it can take at least six months between noticing symptoms to them actually seeing a specialist due to various reasons, which is too long. Specialists are often only located in the central hospitals and there are many cancers cases to deal with, not just cervical cancer, yet cervical cancer is one of the easiest cancers to prevent.

Medicines Sans Frontiers runs a free cervical cancer clinic at Queen Elizabeth Hospital, which offers treatment for pre-cancerous and cancerous lesions as well as screening services, providing HPV vaccines, surgery and home-based palliative care for women with advanced cancers. To read more about the work MSF is doing on cancer treatment and prevention, visit their website provided at the end of this article.

Chatinkha Maternity Care Support (CHAMACA) is an organisation which was formed in the 1990s to fundraise for the Queen Elizabeth Central Hospital maternity wing. Chaired by renowned gynaecologist, Professor Frank Taulo, one of the key areas they have focused on is increasing cervical cancer awareness and screening activities, especially in the rural areas where women may not have access to preventative health checks or health information. According to their Facebook page, they have a weekly schedule where they visit women right in the villages to carry out screening services as part of preventative measures against cervical cancer and are targeting to reach 500,000 women by the end of 2021. The response has been positive in the areas they have visited so far. They are also raising funds and donating materials like vinegar to rural hospitals to help the drive for early detection and screening. You can read more about the work CHAMACA is doing on their Facebook page through the link at the end of this article.

As a preventative measure, women should go for screening from age 25. The screening is a PAP smear and should be done every three to five years. The HPV vaccine was also introduced in Malawi in 2019 which is another preventative measure and is administered to preteens and teens. As with all cancers, early detection saves lives, as it is possible to get treatment and recover from cervical cancer.

Medecins Sans Frontiers: https://www..msf.org CHAMACA: www.facebook.com/chatinkhamaternalcaresupport 17 | E s s e n t i a l G r a c e M a g a z i n e

Signs and Symptoms of Cervical Cancer: • Bleeding between menstrual periods • Longer or heavier menstrual periods • Bleeding after menopause • Bleeding after a pelvic exam at the doctor • Any unusual vaginal discharge • Pain during intercourse • Urinary problems

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Other symptoms to look out for: • Hormone disorders • Digestive disorders • Loss of appetite and weight loss • Swollen abdomen • Bloating • Backache • Menstrual disorders

What cervical cancer may look like

Risk factors for cervical cancer: • Human papillomavirus infection (HPV) • Sexual history • Smoking • Human Immunodeficiency virus (HIV) • Chlamydia infection • Long term use of oral contraceptives • Multiple full-term pregnancies • Poor diet • Economic status

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Who can treat cervical cancer: • • • • •

A gynaecologist A gynaecologic oncologist A radiation oncologist A medical oncologist Nurses, psychologists, social workers, rehabilitation specialists, and other health professionals

The American Cancer Society recommends that individuals with a cervix follow these guidelines to help find cervical cancer early. Following these guidelines can also find pre-cancers, which can be treated to keep cervical cancer from starting. These guidelines do not apply to people who have been diagnosed with cervical cancer or cervical pre-cancer. These women should have follow-up testing and cervical cancer screening as recommended by their health care team.

•

Cervical cancer testing (screening) should begin at age 25.

•

Those aged 25 to 65 should have a primary HPV test* every 5 years. If primary HPV testing is not available, screening may be done with either a co-test that combines an HPV test with a Papanicolaou (Pap) test every 5 years or a Pap test alone every 3 years. (*A primary HPV test is an HPV test that is done by itself for screening. The US Food and Drug Administration has approved certain tests to be primary HPV tests.)

The most important thing to remember is to get screened regularly, no matter which test you get.

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Those over age 65 who have had regular screening in the past 10 years with normal results and no history of CIN2 or more serious diagnosis within the past 25 years should stop cervical cancer screening. Once stopped, it should not be started again.

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People who have had a total hysterectomy (removal of the uterus and cervix) should stop screening (such as Pap tests and HPV tests), unless the hysterectomy was done as a treatment for cervical cancer or serious pre-cancer.

People who have had a hysterectomy without removal of the cervix (called a supra-cervical hysterectomy) should continue cervical cancer screening according to the guidelines above.

•

People who have been vaccinated against HPV should still follow these guidelines for their age groups.

Sourced from www.cancer.org

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“I wake up every day planning to be productive. Then my thyroid says Ha! That’s a good one!

And we laugh, and laugh, and then … I take a nap” Hashi Humour

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Meet your thyroid‌ The thyroid gland is a butterfly-shaped organ located in the base of your neck.

The hormones it produces regulate vital body functions such as breathing, heart rate, Central and peripheral nervous systems, body weight, muscle strength, Menstrual cycles›, body temperature, Cholesterol levels, much more!

The thyroid is part of the endocrine system, which is made up of glands that produce, store, and release hormones into the bloodstream so the hormones can reach the body's cells.

Signs and symptoms of a thyroid disorder: Cold hands and feet Indigestion Fatigue Foggy thinking Little to no sweating Frequent illness Swelling Chronic candida Dark circles under the eyes Joint and muscle pain Irregular periods Infertility Low sex drive Weight gain 23 | E s s e n t i a l G r a c e M a g a z i n e

Hair loss

Types of Thyroid Disorders

Hypo

Hyper

Thyroidism

Thyroidism

Often referred to as underactive thyroid gland leading to inadequate thyroid hormone secretion

Often referred to as overactive thyroid gland leading to excess thyroid hormone secretion

Symptoms

Abnormal weight gain, tiredness, hair loss, cold intolerance, irregular menstrual cycle, infertility and constipation

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Unexplained weight loss, nervousness, irritability, increased perspiration, heart racing, hand tremours, and anxiety

How to Keep Your Thyroid Happy As a naturopathic physician, I love helping sick people get healthy. But you know what I love even more? Helping healthy people stay healthy! That’s why I want to talk today about protecting one of the most important glands in your body: your thyroid gland. Your thyroid plays a crucial role in the function of virtually every organ in your body—so when it’s sick, every cell in your body feels the pain. To paraphrase an old saying, “When your thyroid ain’t happy, ain’t nobody happy.”

Your head-to-toe misery can include weight gain, fatigue, depression, hair loss, dry skin, puffiness, muscle aches, anxiety, constipation, hoarseness, heavy periods, and memory problems. Fortunately, there are ways to treat an underactive or overactive thyroid. Today, however, I want to focus on a different topic: how to lower your risk for developing thyroid problems in the first place. This is especially important if you’re a woman over 30, because you’re entering the high-risk years for thyroid disease (which strikes women much more often than men).

biggest causes of thyroid problems.

When you have a leaky gut, toxins escape from your intestinal tract into the bloodstream, where they cause systemic inflammation that damages your thyroid as well as every other organ in your body. Gelatin soothes and heals your gut wall, putting out this body-wide fire.

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Bone broth is also loaded with antiinflammatory nutrients. For instance, the glycine, proline, glucosamine, and chondroitin in bone broth all fight systemic inflammation.

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Fish bone broth contains iodine, which is vital for thyroid health.

Eat other foods that make your thyroid happy.

To function at its best, your thyroid needs a steady supply of nutrients.

Here are some of the most critical ones: •

Iodine. Low levels of iodine can send your thyroid into a swoon, so load up on fish and sea vegetables. If you don’t get plenty of these foods, be sure to take a supplement that contains iodine. (I don’t recommend iodized salt, which typically contains additives you should avoid.)

•

Selenium. Research shows that a deficiency of selenium is associated with thyroid disease. Foods that are high in selenium include Brazil nuts, tuna, eggs, and turkey.

Here’s my advice for nurturing this allimportant little gland: Drink bone broth every day (see recipe in the Health and Wellness section).

Bone broth is the #1 health food for your thyroid. Here’s why.

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The gelatin in bone broth helps to heal a “leaky gut,” which is one of the

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•

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Vitamin D. Vitamin D deficiency is a big, big factor in autoimmune disorders—so eat vitamin D-rich foods like eggs and oily fish, and aim for at least 10 or 15 minutes of sun exposure each day. A vitamin D supplement is a good idea, too.

can happen in your thirties, by the way—is estrogen dominance, which can lead to low thyroid function. Taking bioidentical progesterone can fix this problem.

Prebiotics and probiotics. These foster a healthy intestinal ecosystem, protecting against a leaky gut and systemic inflammation.

A stressed thyroid is an unhealthy thyroid, so take control over your stress. Mindful meditation, breathing exercises, and yoga can help—and so can cutting down on your personal obligations. You know my mantra: Strategize your yesses! — These five simple strategies will help you keep your thyroid happy— and that will make you happy, because a healthy thyroid translates into a young, energetic body that burns fat like crazy. So start pampering that little gland today!

Avoid foods that damage the thyroid.

Eating the right foods is a must if you want to keep your thyroid happy, but it’s just as important to avoid the wrong foods. Here are the top three super-villains: •

Gluten. Gluten is one of the key culprits in leaky gut syndrome—and again, a leaky gut leads to a sick thyroid.

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Soy. Soy suppresses thyroid function and is linked to autoimmune thyroid problems.

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An overload of carbs. A diet high in carbohydrates leads to constant insulin surges, which damage your thyroid.

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One note: If you’re already diagnosed with hypothyroidism, you’ll also want to go easy on cruciferous veggies like broccoli and Brussels sprouts. While these foods are healthy, they contain compounds that can make it harder for an underactive thyroid to do its job.

Get your sex hormones checked.

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Lower your stress.

Keep Thinking Big & Living Bold!

Dr. Kellyann Petrucci came to realize the ancient power of collagen and bone broth to heal the gut and slow aging while studying biological medicine at the Marion Foundation and Paracelsus Clinic, Switzerland. By focusing her practice on a lifestyle that stops and reverses inflammation, Dr. Kellyann is able to help patients and readers reduce dangerous belly fat to become slimmer, younger, and healthier.

www.kellyann.com Disclaimer: the views expressed in this article although supported by Essential Grace Magazine, are not to replace sound medical advice from your medical practitioner.

Nutrition and thyroid health Natural tips for a healthy cervix Bone broth, nutritional facts and recipe

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EATING RIGHT FOR A HEALTHY THYROID

by Madalitso Mgunda

For every 10 people in our society, 8 people are more likely to be diagnosed with thyroid condition. It is usually found in women more than men according to a Cleveland clinic research. This fact alone should indicate the necessity for further research and studies on this condition especially in Malawi’s context as none have so far been carried out. Personally, I have not seen any man with severe symptoms such as goiter, but it does not mean men are less affected. But unlike men, women are more susceptible to thyroid disorders due to various factors specific to women. As if being a woman and the vulnerability that comes with this gender is not a burden enough.

Thyroid disease is a medical condition where the thyroid produces too much or too little of the hormones that play different roles in the many different systems throughout the body.

The thyroid is a small gland that is located in the front of the neck, wrapped around the windpipe (trachea).

The thyroid gland produces hormones that control metabolism. Metabolism is a process where the food you take into your body is transformed into energy.

This energy is used throughout your entire body to keep many of your body’s systems working correctly.

Think of your metabolism as a generator. It takes in raw energy and uses it to power something bigger. The thyroid controls your metabolism with a few specific hormones — T4 (thyroxine, which contains four iodide atoms) and T3 (triiodothyronine, which contains three iodide atoms). These two hormones are created by the thyroid and they tell the body’s cells how much energy to use.

There are different variations of the disease that include; Hyperthyroidism, Hypothyroidism, Hashimoto’s thyroiditis and Thyroiditis. The most prevalent in Malawi being hyper- and hypo-thyroidism.

When the thyroid produces too much of the hormone thyroxin, your body uses energy too quickly. This is called hyper-thyroidism. Using energy too quickly will do more than make you tired — it can make your heart beat faster, cause you to lose weight without trying and even make you feel nervous. On the flip-side of this, your thyroid can produce too little of the thyroxine hormone. This is called hypo-thyroidism. When you have too little thyroxine in your body, it can make you feel tired, you might gain weight and you may even be unable to tolerate cold temperatures. When your thyroid works properly, it will maintain the right amount of hormones to keep your metabolism working at the right rate. As the hormones are used, the thyroid creates replacements. As you can see, when your thyroid doesn’t work properly, it can impact your entire body.

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Keep in mind that thyroid disorders can affect anyone — men, women, infants, teenagers and the elderly. It can be present at birth (typically hypothyroidism) and it can develop as you age (often after menopause in women). This disorder can be caused by a variety of conditions that include but are not limited to: family history, age especially in women over 60, other medical conditions e.g. pernicious anemia, type 1 diabetes, iodine deficiency and excessive iodine intake.

A few warning signs of low and unbalanced thyroid hormones include: fatigue, diarrhea, low heart rate, and irregular menstrual cycles. Symptoms include but are not limited to weight fluctuations, enlarged thyroid gland (goiter), sensitivity to heat and cold temperatures, fatigue, irregular menstrual periods (from heavy flows and/ complete cessation of flow) vision problems and eye irritation.

At the sign of any of thyroid disorder symptoms please go to your nearest hospital for checkup.

I believe a significant number of Malawians could be living with undiagnosed thyroid disorders (open to further research) which impacts on their body system functionality to the extent of making individuals unproductive in life. There is so much that can be done individually than to wait for proof of research data to change our lifestyles. Thyroid disease is very much preventable and treatable through adoption of a healthy lifestyle. Adopting a nutritious diet and having an exercise program as an essential part of life. This will not only keep you feeling good whilst your thyroixine levels are normal, but will also help your digestive system function smoothly. Prevention of disease starts right after identifying the causes.

Prevention should begin with a change in one’s unhealthy behavior allowing individuals to take responsibility for their health. A definite key to avoiding relapse in any case.

Below are some diet tips that we can follow when living with thyroid disease: •

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Always use iodized salt, avoid buying salt or using salt that has been exposed to air and light for a good amount of time as the iodine is lost.

Eat food rich in zinc, selenium and iodine as these nutrients help with the absorption of iodine in the body but also regulate levels of thyroid hormones and improve thyroid function. Food in this category includes: eggs, fish, lean meat (lean beef/chicken), oat meal, beans, pumpkin seeds (unsalted), macadamia nuts etc.

Eat food that has high fiber content such as whole grain foods e.g. oatmeal, brown bread, brown rice, M’gaiwa, Quinoa, Potatoes Eat foods with unsaturated oils and fats in moderation e.g. pure vegetable cooking oil, olive oil, avocados

Note: people with thyroid disorders must limit intake of soy based foods, some nuts e.g. groundnuts, caffeine, alcohol fruits such as peaches, pears and strawberries due to the presence of ‘goitrogens’ a substance that blocks thyroid hormone function by interfering with iodine intake. Intake of cruciferous vegetables must also be limited e.g. broccoli, cauliflower, kale and cabbage. These dietary restrictions will help with regulating thyroid hormones in the body, and keep you from suffering severe symptoms of thyroid disease.

Madaliso Mgunda is a nutritionist working with Emmanuel International, Malawi and a staff writer for this magazine

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Foods to eat more of when you have a thyroid disorder

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Natural Remedies and tips for a healthy cervix A diet full of fruits and vegetables is good for you but eating it right can reduce chances of getting cervical cancer. These superfoods include:  Winter squash: squash contains beta-carotene, an antioxidant that becomes vitamin A in the body, it makes the immune system strong and lowers the risk of cancer.  Pink Grapefruit: the key component for cervical health is lycopene available in grapefruits. It belongs to the same family as beta-carotene.  Broccoli: The B Vitamin Folate is commonly prescribed to woman to ensure the health of their reproductive system. Hence, folate keeps the cervix in shape. For a double dose pair spinach with rice.  Bell Peppers: this antioxidant is rich in vitamin C and is used in curing HPV infections. Vitamin C is great at maintaining a healthy immune system.  Spinach: Like vitamin C, vitamin E also has antioxidant properties that keep the body strong and healthy. Spinach is an all-round great choice for women as it has many nutrients.  Sunflower seeds, almonds and hazelnuts are rich in vitamin E which maintain a healthy cervix.  Papaya and oranges promote healthier cells in the cervix.  Brew up some Green tea: the components in green tea have linked to many health benefits, one of them being a healthy cervix.  Turmeric is an antioxidant and an antiinflammatory that is good for your body.  Folic acid: this can be found in green leafy vegetables, soy products and whole grains.  Lastly it is important to watch your weight.

Tips for a healthy cervix Tip 1: Have a Papanicolaou test (PAP test) every 3 years. This test screens for indications of the

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presence of Human Papilloma Virus (HPV), such as abnormal cell growth Tip 2: Make it your business to know the sexual history of your partner/s.

Tip 3: Sleep without underwear. Fresh air is good everywhere, for everyone! Yeast and bacteria are more likely to grow when underwear is worn around the clock. This is especially true when the underwear is made of synthetic fabrics, silk or lace. Cotton is the best material. Loose fitting clothing and skirts are best for vaginal health.

Roshin Ebrahim, staff writer.

What is bone broth?

Bone broth is the liquid that is leftover after you simmer meaty bones and connective tissue in water for an extended period of time. In addition to bones, connective tissue and joints, bone broths often contain vegetables, herbs and spices as well as wine or apple cider vinegar.

While you can use it as a base for soups, stews sauces and gravies, it’s traditionally sipped on its own as a restorative food.

That is, people traditionally sipped broths with the intention of mitigating an illness, like a cold, or to restore and maintain general health.

Which bones should you use for your broth?

Good bone broth gets its characteristic gelatinous structure from collagen. And collagen comes from the connective tissue in meat, ligaments, and on bones. So, for a good-flavored broth that’s also rich in protein and gelatin, select a wide variety of bones that include some joints as well as meaty bones.

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For beef bone broth and beef stock, use knuckle and neck bones, shanks and oxtails. You can also use marrow bones, too. But, be careful, as too much marrow makes for poor flavor, greasy texture and no gel.

For chicken bone broth, use a whole chicken, chicken feet, the frame of a roasted chicken, or chicken backs and wing tips. You can even make it using only chicken feet.

For turkey bone broth, use the frame of a roasted turkey, turkey backs, wing tips and feet, if you can find them.

For pork, use ham hocks and pork neck bones. If you’re lucky enough to find them, you can also use pork trotters, too.

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Nutritional Benefits of Bone Broth Many people sip bone broth or begin making it at home, because they’ve heard that it may support digestion, fortify the immune system, or help reverse visible signs of aging.

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Bone broth is rich in a protein called gelatin, made from dissolved collagen.

Collagen is found in connective tissue.

While the amount of protein will vary depending on volume of water used, types of bones and length of cooking, most bone broth contains about 10 grams of protein per 8-oz serving.

• It’s also rich in the amino acids like glycine and proline. Glycine is an important neurotransmitter that has anti-inflammatory properties and supports the immune system (1).

Proline, along with other key nutrients like vitamin C, helps to support healthy joint health and collagen production.

• Bone broth contains B vitamins like niacin and riboflavin, both of which play a role in metabolism. They also help your body break down carbohydrates, proteins and fats to produce energy.

• Bone broth is rich in glucosamine and chondroitin, two nutrients that help support joint health.

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• Bone broth contains trace amounts of minerals, but, despite popular claims, it is not a good source of calcium, phosphorus or other minerals. Read more about bone broth and minerals here.

How to get started Roast your bones first. Roasting bones caramelizes their proteins and releases some fat. And that means a richer and more robust flavor for you.

Use wine for a touch of acidity. An acidic ingredient like wine helps to balance the flavors in bone broth, and gives better flavor than apple cider vinegar.

Use enough water to just cover the bones, but not too much more. Bone broths achieve their gel and high protein content because they tend to use less water than the amount used for meat broths and traditional stocks.

Spoon off any foam or scum that rises to the top, while it’s mostly made of protein and is fine to eat, it can make your broth cloudy and muddy the flavor.

How to get a good gel Bring your kettle to a boil, and then immediately turn down the heat to a slow simmer. Simmering broth at a low temperature means better clarity, better flavor and a less greasy broth.

The right temperature is also key in making sure your broth gels.

Simmer bone broth for several hours, not days. Simmering your broth for too long may make the gelatin break down, and it can release histamines to which some people experience sensitivity.

You’ll still get plenty of protein and loads of flavor with a shorter simmer.

And you won’t waste energy in the process.

How to develop great flavor Add medicinal and culinary spices at the beginning. Black pepper and tough, woody herbs like dried bay, and dried roots like astragalus need time to release their flavor so add them to the pot with your bones.

Add roasted garlic and onions at the beginning. You can toss onion halves and garlic in with your bones when you roast them, and they’ll give your broth fantastic flavor.

Add vegetables at the end. Vegetables like carrots and celery can give broth a

lovely flavor. But, they can also make your broth taste overly sweet, tinny or like overcooked vegetables. And no one wants that! Add them in the last 20 to 30 minutes of cooking for the best flavor.

Add leafy herbs at the end. Leafy herbs like parsley, savory and basil can give it a beautiful punch of flavor.

Unfortunately, they’ll lose all their vibrance if added to early. So add them in the last 10 minutes of cooking, or right when you take the pot off the heat.

Finishing your broth Strain the hot broth into glass containers, and allow at least 1 inch of head space (or 2 if you plan to freeze the broth).

Degrease your broth by letting it sit and spooning off any fat that floats to the surface. Or transfer it to the fridge, and the fat will rise to the surface and coagulate as it cools. Lift off the fat with a spoon or fork before you eat it to avoid a greasy, unpalatable broth.

Traditionally, people sip bone broths on their own or with herbs and a sprinkle of sea salt for flavor. In this way, they’re primarily served as a restorative. However, you can use them just as you would traditional stocks and meat broths, too.

------------------------------------------------------------Jenny McGruther is a holistic nutritionist and a Certified Nutritional Therapist (NTP) and food educator. Read more of her work at www.nourishedkitchen.com 35 | E s s e n t i a l G r a c e M a g a z i n e

Online Lifestyle Resources Fitness Resources Counselling Resources

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Malawian Lifestyle resources Check out these Blogs and Instagram sites by some of Malawi’s thoughtprovoking and inspirational content creators.

Diane Nkhoma at www.anchor.fm/ontheroadwithdee www.youtube.com/channel/UC_r1RXOy0IpwkkhN2LDStA

Angasa Salome at www.pastichemode.com

• Nthanda L. Manduwi at www.instagram.com/nthandalmanduwi/?hl=en • Austin Madinga at www.instagram.com/austinmadinga

• Caroline Luka at www.beingkalolini.wordpress.com • Louisa Msiska at https://thelouisamsiska.com 37 | E s s e n t i a l G r a c e M a g a z i n e

Malawian Fitness Resources Check out these fitness blogs and websites for some ideas on how to keep fit while staying home

Athena at https://athenatales.wordpress.com

Kylie at https://www.zumba.com/enUS/profile/chimwemwe-kyliebrown

• 2Fit @2FitTraining https://web.facebook.com/pg/2FITraining

• Nthanda at https://www.byntha.com • Maggie Nkandawire at @kaadrum on Instragram 38 | E s s e n t i a l G r a c e M a g a z i n e

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