Cameroon Link IYCF Linkages

By James Achanyi-Fontem, CEO, Cameroon Link

IBFAN was founded in 1979. It is a network of 273 groups in 168 countries. Member groups include consumer organisations, health workers associations, parents’ Support groups and diverse organizations in the social media and justice movements. It has also individual members. For example, the group in Canada and United Kingdom have more than 1000 members each. Each group is autonomous and raises its own funds, with the assistance of IBFAN’s Regional office and Programme Coordinating Offices, in accordance with the Seven Principles of the Global Body (IBFAN). IBFAN Cameroon brings together some 46 independent organisations implanted in the 10 regions of Cameroon. The greatest number of associations are in the Littoral region. IBFAN Cameroon’s goal IBFAN Cameroon improves the wellbeing of women and children through contributing to the reduction of five morbidity and mortality rates and improving maternal health. Improved infant and young child feeding (IYCF) practices that could prevent the deaths of 1.000.000 children under the age of 5 years every year and save more than 300 thousand from the life – long debilitating effects of stunning and severe malnutrition (WHO Sixty – third World Health Assembly WHA63.23, Agenda item 11.6). It should be noted that Improved IYCF can also contribute to achieving Sustainable Development Goals (SDG’S) 2016 – 2030. IBFAN Cameroon does not use one single approach to achieve its goal but rather uses a variety of strategies and initiatives. According to the World Health Organisation (WHO), adequate nutrition, beginning in early stages of life is crucial to ensure good physical and mental development and long-term health. The key recommendation is to initiate breastfeeding within the first hour of birth and breastfeed exclusively for the first six months of the child’s life. The benefits of breastfeeding are well known, including providing the perfect nutrition and protection from life-threatening ailments, obesity and non-communicable diseases. However, more than half of the world’s new-borns are not breastfed within the first hour of birth. In Cameroon, this is rated at 92% Only 38% of infants are exclusively breastfed in the first six months of life in Cameroon (WBti) . Several reports have highlighted the fact that sub-optimal breastfeeding has greatly contributed to malnutrition, which continues to be a major public health challenge especially in northern and eastern regions of Cameroon. In these regions, 20% of the children below 5 years of age are stunted. It is particularly noteworthy that Cameroon is faced with the double burden of under-nutrition and overweight in the Far North and East regions due to the presence of Boko Haram and refugees from neighbouring countries to Cameroon. In 2013, more than two-thirds of the 2.5 million under-weight and overweight children under 5 years of age resided in low and middle-income health districts of Cameroon. The IBFAN Cameroon agenda is piloted by the Federation of Cameroon Breastfeeding Promotion Asso0ciations (FECABPA) coordinated by Cameroon Link and the Ministry of Public Health.

Programmes  Protection Of Women and Children’s Rights to health Protection of women and children’s right to health through maternity benefits and other efforts: IBFAN Cameroon advocates for national government to support the ILO Convention 183 of 2000 on Maternity Benefits and Recommendation 191 on the rights of all working women.  Public Awareness and Advocacy Public awareness and advocacy is intended to create a more visible, vocal and trusted Cameroon Network at both the 10 Regional and National levels.  Optimal Infant and Child Feeding prevention of MTCT Optimal infant and young child feeding and prevention of MTCT is intended to contribute to HIV- free child survival and the reduction of morbidity and mortality of infants and young children born to HIV+ mothers through quality counselling on infant feeding with the mothers.  The Baby Friendly Hospital Initiative The Baby Friendly Hospital Initiative and Baby Friendly Community Initiative: intended to promote protect and support breast feeding and food based complementary feeding.  Infant Feeding in Emergencies Infant feeding in emergencies is intended to support government and international organisations through the enforcement of an Emergency Code Monitoring tool, designed to support the work of humanitarian agencies, Cameroon Link and IYCF advocates where it is deemed necessary.  Men and Youth involvement and Gender Awareness Men and youth involvement and Gender Awareness Groups in Cameroon create awareness of gender mainstreaming, support women and educate other men and youths in IYCF issues within the scope of WABA (Men’s Working Group) Agenda. Camlink Y4DA Initiative Goal “Develop and sustain young advocates to promote, protect and support optimal maternal, infant and young child health and nutrition” Although the need for community involvement in youth programs seems clear, only a few organizations have actually attempted to measure the added value of incorporating such participation into the promotion of nutrition of the youth and infants in such programs. Clearly, adolescence is a pivotal stage of the life cycle, and in turn, provides a unique opportunity to foster transition from childhood to adulthood. Ensuring that the nutritional needs of the adolescents are met is essential to this transition. Youth participation increases the impact of Youth Reproductive Health and HIV/AIDS programs through ensuring greater relevance to the problems and issues faced by young people and increasing sustainability of interventions. The youth as part of many social domains have power to share with others about the benefits of good health and nutrition practices including promotion of breastfeeding in the communities as the number of teen mothers is on the increase in schools, universities, work places and youth organizations. There are a large number of youth groups and organizations in Cameroon that are valuable in the promotion of appropriate IYCF and also promote their general health and nutrition. Cameroon Link and FECABPA are leading organizations in the promotion of IYCF and its relationship with the Ministries of Health, Youth and Sports, to access health facilities and communities is well positioned to support, promote, and protect appropriate infant and young child feeding (IYCF) in the country. The creation of a programme for the youth to involve them in the promotion of its objectives was another way of spreading its scope to help in the improvement of the health of the infants and mothers especially the young parents. Camlink Y4DA is involved in farming activities for income generation purposes. Based on the above justification, the camlink Y4DA Initiative came as an answer to provide support to the scale up of interventions on appropriate IYCF and the general health and nutrition of youth in Cameroon that IBFAN Cameroon is already operating in. IBFAN Cameroon currently has 20 active Youth Groups in Cameroon like other African countries. The overall objective of the camlink Y4DA Network is to develop and sustain young advocates to promote, protect, and support optimal infant and young child feeding. The IAYN is mandated to participate in the affairs of IBFAN Africa through a coordinator or representative. The youth desks provided for under the Cameroon Link and FECABPA Offices are charged with the responsibility of coordinating and communicating issues affecting the youth and spearhead development and implementation of youth programs at the national level and as a liaison with the other regional bodies and initiatives within the health, social and nutrition fraternity on matters pertaining to the youth.

Cameroon Link Key Activity Areas Advocacy for and support for the establishment and strengthening of the youth groups for optimal maternal, infant and young child health and nutrition across the national network. Collaboration with already existing youth groups and also spearheading the establishment of more new groups both at the national and district health levels in the promotion of child and youth rights to better health and nutrition with an emphasis on the young parents. Scaling up of interventions that have been successful in the already implementing country regions will be a key highlight in efforts to grow the network. This is through communicating leadership opportunities and conducting trainings for youth; building partnerships with community agencies to develop common goal for youth involvement; engaging community agencies to provide leadership opportunities for youth within the network; and enhancing services for youth and families across child serving agencies through resource mobilization to provide training for youth advocates. Strengthening peer education in communities, schools and other institutions among the national network Peer education is considered one of many tools available to reach young people with information and also in developing their skills for behaviour change. The camlink Y4DA Network strives to develop and promote peer education programs that are in support for the rights of young people to scientifically accurate information about nutrition, reproductive health, HIV/AIDS, and where needed, access to youth-friendly services. Using current ITC technological advancements to come up with ideas and concepts that are relevant in today’s communication environment and needs of the young people. Participation in the development of interventions and programs that promote optimal nutrition and health among the youth in the national network Attainment of full growth especially among adolescent girls is very important. Pregnancy puts severe nutritional demands on a woman’s body, and among girls who become pregnant there are high risks of maternal mortality, pregnancy complications, and delivery of low birth weight infants. The National Youth Network is involved in development of programs that are directed towards education of youth on good nutrition and reproductive health practices. This also involves building partnerships with agencies in support for rights based programmes, youth empowerment and development programmes through entrepreneurship and investment projects that support and improve livelihoods of youth within communities.

Policy Frameworks: The camlink Y4DA Network puts into effect the strategy and focus areas of the plan of action of the African Youth Charter. The camlink Y4DA Strategy has been based on the priorities set within the IBFAN Africa policies under the theme “Developing young advocates for breastfeeding promotion”. The objectives and targets are aligned to the IBFAN Africa Strategic Plan (IASP), and it is in line with the African Union Decade Plan of Action (DPoA), the African Youth Charter and World Programme of Action for Youth to the Year 2000 and Beyond (WPAY). The camlink Y4DA Network operates within the framework of the Global Strategy on Infant and Young Child Feeding and works in the area of Nutrition; HIV and AIDS; Child Health; Reproductive Health as well as Health Promotion and Education. Focus of Camlink Y4DA Initiative and Strategy is to: Provide continuity in terms of strategic planning for the Cameroon Youth Network. Capture critical lessons in implementation to guide strategic focus and investments for youth in the medium and long term, and consolidated investment targeting youth socio-economic empowerment; Align the national network priorities with organizational, regional and country government policies and strategies in terms of health and nutrition for youth; Ensure rights-based approach to youth development through meaningful participation and representation; and Mainstream youth perspective in the efforts to achieve broad development goals and priorities Conclusion: Camlink Y4DA Initiative as implemented under the African programmes has become an avenue of fulfilment of the Organization’s objectives. Implementation of its activities both at health district and community levels is one way of strengthening efforts and upholding achievements so far reached by building the blocks for tomorrow’s breastfeeding promotion movement and concerted efforts and engagement of populations and organisations in support of this initiative will go a long way to ensure that SDGs, and other international initiatives are reached in Cameroon.  Monitoring and Evaluation Cameroon Link is part of the global monitoring alliance for maternal and child nutrition: World Breastfeeding Trends Initiative (WBTi). Capacity Development Cameroon Link provides health district level or national training for Men, Women, Youth and Community Radio Stations, NGOs, CBOs, government health staff and other organisations involved in the area of maternal health and nutrition and child feeding. UNICEF's work on statistics and monitoring UNICEF has learned through experience that problems that go unmeasured often go unsolved. In collaboration with a wide range of partners, UNICEF gathers evidence on the situation of children and women around the world. It uses this knowledge to inform national and global decision-making with the objective of improving children’s well-being. Some recent facts:

• 16,000 children die every day, mostly from preventable or treatable causes. • The births of nearly 230 million children under age 5 worldwide (about one in three) have never been officially recorded, depriving them of their right to a name and nationality. • 2.4 billion people lack access to improved sanitation, including 946 million who are forced to resort to open defecation for lack of other options. • Out of an estimated 35 million people living with HIV, over 2 million are 10 to 19 years old, and 56 per cent of them are girls. • Globally, about one third of women aged 20 to 24 were child brides. • Every 10 minutes, somewhere in the world, an adolescent girl dies as a result of violence. • Nearly half of all deaths in children under age 5 are attributable to undernutrition. This translates into the unnecessary loss of about 3 million young lives a year. Supporting data collection UNICEF supports countries in collecting data related to children and women through Multiple Indicator Cluster Surveys (MICS), an international household survey programme. Since its inception in the mid-1990s, four rounds of MICS have been completed (in 1995-1996, 2000-2001, 2005-2006, 2009-2012) and a fifth is now under way (2013-2015). By 2015, over 280 surveys are expected to have been implemented in more than 100 low- and middle-income countries. Each round of surveys builds upon the last and offers new indicators to monitor trends and current priorities. The MICS programme is designed to collect statistically sound, internationally comparable data on more than 100 indicators used by countries to assess the situation of children and women in the areas of education, health, gender equality, rights and protection. It also provides data required to monitor progress towards national and international goals and commitments aimed at promoting the welfare of children. As part of the MICS global programme, UNICEF provides technical support and training through a series of regional workshops covering questionnaire content, sampling and survey implementation, data processing, data quality and analysis, report writing, data archiving and dissemination and further analysis. Under the fourth round of MICS, close to 700 UNICEF staff and experts from developing countries were trained worldwide. Multiple Indicator Cluster Surveys generate data on more than 20 indicators used to measure progress towards the Millennium Development Goals (MDGs), making the programme one of the largest single sources of data for MDG monitoring. The data generated in the fifth round of MICS (along with other nationally representative household surveys) is critically important in the final assessment of the MDGs, which was launched by the United Nations Secretary-General in September 2015. The MICS programme has pioneered the development and implementation of new measurement tools in areas such as early childhood development, female genital mutilation/cutting, child discipline, hand washing, post-natal health care and low birthweight. MICS findings have been used extensively as a basis for policy decisions and programme interventions, and for the purpose of influencing public opinion on the situation of children and women around the world. Leading data analysis Compiling data UNICEF maintains a series of global databases for tracking the situation of children and women globally. The databases include only statistically sound and nationally representative data from household surveys and other sources. They are updated annually through a process that draws on a wealth of data maintained by UNICEF’s network of 140 country offices. Developing new methodologies UNICEF plays an active – often leadership – role in a number of inter-agency monitoring groups on specific topics. Together with its inter-agency partners, UNICEF helps devise new methodologies, indicators and monitoring tools, build statistical capacity at the country level, develop joint estimates, and harmonize monitoring work across partners. UNICEF has also led the development of new indicators and methodologies for gathering relevant data on a number of priority issues, including education, child labour, child disability, child mortality, maternal mortality, water and sanitation, low birthweight, antenatal care, pneumonia, malaria, iodine deficiency disorder, female genital mutilation/cutting, and vitamin A deficiency. Assessing progress towards international goals UNICEF has undertaken extensive work on the development of indicators for national and international development goals and targets related to the well-being of children and women. These successful efforts include monitoring progress towards the Millennium Declaration and the MDGs, the World Fit for Children Declaration and Plan of Action, the United Nations General Assembly Special Session on HIV/AIDS and the African Summit on Malaria. UNICEF is spearheading the development of child survival indicators currently used in the Countdown to 2015 initiative. Analysing data for evidence-based programming UNICEF’s work in the area of data analysis highlights trends and emphasizes patterns found within the data. It also suggests how these data can be used strategically to inform programmatic efforts. Where possible, data are disaggregated by gender, age, residence, household income, education, and other key social and demographic variables to help uncover possible risk factors and inequities. UNICEF also promotes the advancement of research through the development of joint projects and collaboration with academic institutions and other agencies working at the national and international level. Building capacity Through its MICS programme, UNICEF provides in-country technical assistance and leadership to local researchers and organizations, thereby contributing to the improvement of national monitoring systems for children and women. UNICEF also conducts regional workshops on specialized topics in conjunction with government counterparts to enhance their capacity to understand, interpret, analyse, disseminate and use statistics. These workshops cover several objectives ranging from supporting further analysis of malaria data for improved programme monitoring and management and for policy formulation and harmonizing the methodologies used to derive estimates on access to water and sanitation to improving coverage estimates related to HIV and to child and maternal mortality. UNICEF maintains a series of global databases on key indicators found at data.unicef.org Enhancing data dissemination Researchers, programme managers and legislators worldwide count on UNICEF data to assess the situation of women and children and to plan and implement related policies and programmes. The media, both locally and internationally, also rely on such data to inform and substantiate their coverage of children and women and the issues that affect their lives. Publications UNICEF data are used for a variety of planning and monitoring purposes. They appear in UNICEF flagship publications such as The State of the World’s Children and Committing to Child Survival: A promise renewed and in a number of sector-specific reports. These include Progress on Drinking Water and Sanitation; Malaria and Children; and Female Genital Mutilation/Cutting: A statistical overview and exploration of the dynamics of change. MICS dissemination tools Tools produced to disseminate MICS data at the country and regional levels include printed materials, presentations, web links and those focusing on the media.

15 Common Cancer Symptoms You Shouldn’t Ignore

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The American Cancer Society estimates that so far in 2014, approximately 1.6 million new cases of cancer have been diagnosed in the US and nearly 600 thousand people have lost their lives to the disease. A late detection from overlooking symptoms can give the disease time to spread and become an irreversible burden. The symptoms are deceptive in the fact that they can be seemingly normal happenings. The following symptoms are inherently mundane things that you should pay attention to and consider looking into with a physician if they persist. 1. Bleeding In Between Periods (women only) A bit of spotting in the gap of time where you aren’t normally having a period can be caused by a change in hormone levels, cervix inflammation, stress and blood thinners. It’s good to have a physician check for the likeliness of endometrial cancer in the uterus if the spotting happens more than once. 2. Bloating (women only) About one in every ten people in the US experience bloating on a regular basis, and women are particularly susceptible to it. It’s a common ailment of dietary trends, indigestion, premenstrual syndrome and pregnancy, but a persistent bloating may be subject to concern. If your bloating lasts longer than two weeks or is paired with bleeding and weight loss, check with your doctor for your risk of ovarian cancer. You can find more details in my article about 8 early warning signs of ovarian cancer you shouldn’t ignore. 3. Changes in Your Testicles (men only) If you notice a lump, swelling, pain or discomfort, with or without swelling or any other change in your testicle, go to see your doctor as it may indicate testicular cancer which can grow quite fast. Some doctors recommend that men ages 15 to 55 perform a monthly self-examination to identify any changes. 4. Problems When You Pee (men only) Having an enlarged prostate gland is common among men as they get older and can cause some problems when peeing, such as the urge to pee more often, especially at night or trouble starting to pee or having a weak stream. But these can also be symptoms of prostate cancer. Visit your doctor to check the cause of the problem. 5. Breast changes Breast cancer is one of the most common form of the disease in the world that affects both men and women. There are several evident signs that the American Cancer Society claim should be analyzed closely by a specialist, such as change in breast structure, appearance of lumps or changes in the skin or nipple. It is important to remember that these signs aren’t definitive proof of existing breast cancer. They can sometimes indicate smaller hormonal or health factors, so visiting an expert can clear any ambiguity. But there are also sneakier breast cancer indicators that many people overlook which you can read in my article about 5 unconventional signs of breast cancer. 6. Blood in Urine or Faeces Healthy digestion is important for a healthy life. If you’re uncomfortable during digestion and notice any redness in feces or urine, you should immediately seek medical attention. This is typically an indicator of onset colon or kidney cancer. Find more information in my article about 10 warning signs of bowel (colorectal) cancer. 7. Mole Changes Skin cancer is the most common form in the United States, with about one in every five Americans developing it sometime in their life. Women have been notably susceptible to several types of skin cancer, including the deadly melanoma. One of the most common indicators of onset skin cancer is the change in or appearance of moles. The Skin Cancer Foundation recommends using the ABDCE method of evaluating moles: asymmetry, border, color, diameter, and evolving. You can find more details in my article about warning signs of melanoma. 8. Sudden Weight Loss Without Effort We know this symptom seems like a godsend to some, considering the rising desire to become a skinny nation. But if you experience significant weight loss without any change in diet or physical exertion, you should be more concerned than relieved. There are again many different explanations for this, but a person shouldn’t rule out the possibility of pancreatic, lung or stomach cancer. 9. Ongoing Unexplained Pain Pain can be a result of numerous conditions, but ongoing pain which is unexplained and lasts a month or longer can signal bone, brain, or other cancers. Ask your doctor about any suspicious prolonged and unexplained pain. 10. Unusual and Persistent Fatigue It’s completely normal to feel worn down in a busy millennial society. But what about when you haven’t really done much with your day, and you still experience a persistent tiredness? If you have a reasonable diet and sleep routine and still experiences tiredness, you should consider the root of the problem and discuss it with a physician. 11. Difficulty Swallowing Now and then people experience a swelling or dryness of the throat that makes it difficult to swallow, otherwise known as dysphagia. While it may seem like a minor inconvenience to some, it is also sometimes caused by cancer in the mouth, throat or esophagus. If you have trouble ingesting foods or liquids, especially if it’s a regular occurrence, you should be evaluated by a medical professional. 12. Coughing This is probably one of the most mundane and diverse symptoms on the list. There are a ton of different reasons that people cough, and more often than not they are trivial and temporary in nature. It’s when the cough persists over the course of weeks that someone should voice concern. If you find yourself in pain or short of breath during the cough it could be serious. If you cough up blood, it is serious. Smokers should pay particular attention to coughing, as it’s the most typical sign of lung cancer. 13. Heartburn For avid coffee drinkers and connoisseurs of spicy food, heartburn may be an all too familiar struggle. Other people struggle with acid reflux because of biological dispositions. But if you’ve tried to alleviate your heartburn with an altered routine and saw no results, you should locate the root of the problem. Heartburn can be an indicator of cancer in the ovaries, heart and esophagus. Studies show that persistent heartburn may actually raise your odds of throat cancer, so immediate attention is required. 14. Fever Exhibiting a high temperature is a regular part of nearly everybody’s life at some point. Like many of the symptoms listed above, there could be multiple explanations for discomfort brought on by a fever. It’s when the fever refuses to go away or happens in severe conditions that you should voice concern. There are many different types of cancers that are foreshadowed with longstanding fever. 15. Changes in Lymph Nodes The lymphatic system plays an important role in fighting infections and absorbing excess fluids, fats, and toxic waste material from your entire body. Some areas where lymph nodes commonly swell are in the neck, groin, and underarms. While common infections can cause lymph swelling, some cancers, including leukemia and lymphoma, can also cause this symptom. Always see a Doctor before you get Worried. This list may seem a bit scary, but there’s no need to worry right off the bat. Each of these symptoms can be tied to far less serious ailments than cancer, so don’t stress yourself out until you’ve been thoroughly evaluated by a professional. With a disease so serious it helps to take the extra precautions when you feel skeptical of an above-mentioned symptom.

15 Best & Worst Foods to Eat When You’re Sick

By camlinknews

Being sick is never fun. While reducing stress and getting plenty of sleep can help you get through a nasty bout of seasonal sickness, food can play an important role, too. Of course, some foods are better than others. Here are some of the best and worst foods you can eat when you’re feeling under the weather. BEST FOODS Bone Broth. Chicken soup has been a longtime remedy for any sickness — and for good reason. Broth, slow-cooked bone broth in particular, is very dense in nutrients, including magnesium, phosphorus, and other difficult to obtain trace minerals. Your body will have a harder time fighting off illness if it is suffering a deficiency, and drinking warm broth is comforting for the soul. Hot Tea. Not only is green tea chock full of antioxidants, but it also has anti-viral and antibacterial properties — yet another reason to stock green tea in your pantry. If caffeine isn’t your thing, chamomile tea elevates phenols, which are antioxidants that have been shown to possess antibacterial powers. Raw honey. Honey is sometimes thought to be as effective (or more) in suppressing coughs as over-the-counter meds. A 2010 study found that children with upper respiratory infections experienced greater relief from a 2.5 ml serving of honey before bed than from over-the-counter cough suppressants. If you have some spare change, try New Zealand’s own manuka honey, which is touted as being one of the most medicinal honeys in the world. Citrus. Grapefruit, oranges, and lemons are bursting with nutrients, including vitamin C, which is a well-documented ally if you’re fighting off the sniffles. Eat them whole, spritz some into your water, or make homemade juice if you’re feeling up to it. Popsicles are also great for numbing a sore throat. Ask someone to make you some homemade orange juice pops for a tasty, health-boosting remedy. Don’t waste your money on Vitamin C supplements, though — the body can’t use more than 200 milligrams a day. Apple cider vinegar. Does ACV have no end to its glory? It is a potent anti-viral, anti-fungal, antibacterial, and anti-inflammatory. It also helps to reduce acidity in the body by acting as an alkalizing agent. A tonic consisting of a tablespoon or two of raw ACV, raw honey, and lots of water could have you feeling a little bit less foggy in no time. Spicy foods. If you just have a head cold, eating something spicy might be the way to clear out your sinuses. When consuming spicy foods, your body will naturally loosen the mucus and phlegm that is clogging your body, and you might be able to breathe a little better. Spicy foods include chili pepper, horseradish, and wasabi. Take note: if you have a stomach illness, spicy foods may only aggravate your symptoms. Garlic. As an antimicrobial and antibiotic, garlic is known to boost immunity. It also increases enzymes that help to detoxify the blood. Studies have shown that garlic can not only help ward off colds but also reduce the duration and severity of illness. Load up a homemade bone broth and sip throughout the day. Elderberries. A 2009 study showed that elderberry extracts were able to block the H1N1 virus’s ability to infect host cells. That means it is a potent anti-viral. Okay, so maybe you don’t have an elderberry tonic stored in the back of your fridge, but if you find it or decide to make some, know that elderberries are great virus-fighters. Some even claim it can reduce the duration of colds and upper-respiratory infections. Ginger. This well-documented root helps with nausea. But, instead of reaching for a regular ginger ale loaded with high fructose corn syrup, try a natural ginger beer or ginger tea. These will have a higher potency of ginger and won’t cause further inflammation caused by unwelcome sugars. Bananas. Aside from their high vitamin content and energizing sugars, bananas are quite gentle on the stomach. If you’re suffering from a digestive-related illness, know bananas are a safe bet — along with rice, applesauce, and toast. Oregano. Anti-viral, anti-microbial, and anti-inflammatory, oil of oregano is extremely powerful and has been shown to fight viruses. It inhibits the growth of unwelcome pathogens, and has myriad other health uses to warrant it a spot in your medicine cabinet. Add a few drops to water or cook with the whole herb. Just exercise caution, as it is very potent.

WORST FOODS In general, you should avoid any foods that cause inflammation, like white flour, refined sugar, and artificial sweeteners. Here are a few examples: Highly acidic foods. When your body is trying to bring itself back into balance, you don’t want to keep pumping in acidity and inflammation. Stay clear of any foods to which you may be sensitive — like dairy and gluten — and opt for eating less red meat and dairy, which can be heavy and acidic to the body. Sugary foods. Sugar is acidic to the body. Avoid refined sugars and artificial sweeteners, which cause inflammation. Instead, opt for honey and maple syrup, which are full of beneficial minerals, or eat whole fruits, which balance the sugar intake with fiber. Fatty foods. Fried chicken is not going to make you feel any better. Foods high in grease and fat often leave your stomach unsettled and can produce further inflammation. Adding to your bodily inflammation while your sick just isn’t a smart idea, so steer clear of all fast food burgers when you are fighting off a cold. Dairy. While there isn’t a general consensus on this, most believe that dairy encourages the development of mucus. It’s probably not something you’re craving when you have a stomach bug either. If you’re searching for something cold to soothe your throat, opt for natural popsicles before hunkering down with a pint of Ben & Jerry’s cookie dough. (On the other hand, fermented dairy, like yogurt and kefir, may be beneficial in small amounts, due to the high levels of probiotics.) The earlier you recognize an incoming illness, the better. Eating the proper foods can help you get out of bed and out into the world in no time. Remember, your food is medicine. What foods do you use to remedy the flu and seasonal sicknesses?

13 Surprising Sources of Protein (Meat Free)

By camlinknews

Eating a vegetarian diet can be very healthy and rewarding. However, it is a common concern among vegetarians that they are not consuming enough protein. But there is no need for vegetarians to force themselves to eat meat, as there are many vegetarian foods which contain an abundant amount of protein and amino acids (the building blocks of proteins). So, look no further than this list of protein-rich (meatless) foods for you to feast on! Eating more proteins is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. 1. Avocado Avocados are full of good stuff. Don’t listen to those who say they are fattening. Avocados do contain fat, indeed, but good fat that your body needs. Avocados are also loaded with protein. To get the best out of it, chop it up and add it to salads, smoothies, or pop it on toast! Further reading: Find here 11 healthy reasons to eat avocado and what to do with the pit. 2. Chickpeas Just half a cup of chickpeas contains more than 7 grams of protein. So why not make delicious homemade hummus by pureeing chickpeas with tahini, garlic, lemon juice and some olive oil. Alternatively, you can roast them for an on-the-go protein boost. 3. Lentils The combination of a high fiber content and protein makes lentils a fulfilling meal choice while keeping your blood sugar levels stable, meaning more energy and less hunger cravings. Lentils are also packed with iron (6.6mg per cup cooked — over 80% of the daily recommended intake for men). Plus, lentils are easy to prepare and take less time to cook than most beans and legumes because they don’t need to be soaked beforehand. All you have to do is cook them in liquid, such as water or a stock/broth, in a 3:1 liquid to lentil ratio for just 20 to 30 minutes, until they are soft. 4. Beans You can choose from many different types of beans. The choice is yours! Whether that’s black, white, pinto or heirloom, plus many more. Whichever bean you choose, you can rest assured that it will contain as much protein as the other. One cup of kidney beans, for example, contain around 15 grams protein. 5. Green Peas Did you know that those little green balls contain about as much protein as a small serving of peanut butter? Just one cup of peas contains 8 grams of protein. Plus 100% of your daily vitamin C allowance, and lots of fulfilling fiber. 6. Sundried tomatoes Sundried tomatoes are a delicious addition to your salad. But if their tastiness isn’t enough to entice you, then maybe the fact that 1 cup of them contains 8 grams of protein will! 7. Nuts Like avocados, nuts contain lots of healthy fats and are packed with protein, making them an ideal snack. Pistachios, for example, contains 160 calories and 5 or 6 grams of protein per ounce. Just make sure you choose raw nuts as opposed to those full of salt and sugar. Nut butters are also a great choice for spreading on toast, or eating straight out of the jar! But again, make sure you choose nut butters which contain as less extra ingredients as possible, in order to make it more pure and healthy. Further reading: Read my previous article about the amazing health benefits of nuts and seeds (including delicious recipes). 8. Pumpkin Seeds Pumpkin seeds are so full of protein that there’s really no excuse for you not to be scoffing them. One tiny ounce contains 9 grams of protein! So for goodness sake, if you don’t already, start eating them! A delicious way to have pumpkin seeds is simply popping them on top of your oatmeal or salad or adding them to smoothies. 9. Hemp Seeds Hemp seeds are another super-seed that boasts 6 grams of protein per ounce. That’s as much as an egg! Hemp seeds are very versatile and can be added to salads, granola, rice dishes, cookies, oatmeal or even mixed up in a green smoothie. Go on, get creative! 10. Chia Seeds Chia seeds are often touted as the most nutritiously dense seed, full of antioxidants, fiber, omega 3-fatty acids, and you guessed it, protein! (4.7 grams per ounce, about two tablespoons). Chia seeds can be whizzed up in green smoothie, sprinkled over salads, popped into yogurt or oatmeal, or you can even put them in milk, where they will form a gel-like texture, making a rich and creamy treat! It is a true superfood that is also featured in my e-book about superfoods which is part of the Natural Health Revolution Program, a program that will help you to achieve your health, nutrition or weight loss goals. Further reading: Find in this article 10 amazing reasons you should eat chia seeds. 11. Quinoa A lot of people think that quinoa is a grain, whereas, actually, it is in fact, a seed. Most grains only contain a small amount of protein, but quinoa contains more than 8 grams per cup! Not to mention it includes essential amino acids that our bodies need. It’s no wonder why quinoa is referred to as the ‘perfect protein.’ Plus, there’s so much you can do with quinoa. You can use it in soup, or make a quinoa porridge with maple syrup and fresh fruit. Or you could make a refreshing quinoa salad. The possibilities are endless! You can even make delicious gluten-free quinoa fritters with tzaziki – find the recipe here. 12. Oatmeal Eating a bowl of oatmeal is a fabulous way to start your day, as oats release their energy slowly. They also contain a rather hefty amount of protein. 1 cup oats contain 26 grams of protein! You can make delicious oatmeal for breakfast or add them to smoothies like this banana oatmeal smoothie. Rice is not the most protein-packed food on this list. However, brown rice is a healthy food option, containing B-vitamins, essential fatty acids, fiber, manganese, and phosphorus, as opposed to white rice, which is heavily processed. There is 4.5 to 5 grams of protein for a cup of brown rice.

10 Signs You Are Eating Too Much Sugar

By camlinknews

High creatinine treatment Avoid Dialysis and Transplant effectively control disease Sugar-related illnesses are on the rise. Diabetes, cardio-vascular problems, cancer and even adrenal fatigue are just some of the serious chronic diseases connected to over-indulging in the sweet white poison. Many people realize they are addicted to sugar when throughout the day, they would often find themselves craving something sweet and comforting that would give them a little lift. Have you become a sugar addict? Are you eating too much sugar? Here are warning signs you’re eating too much sugar. 10 Signs you are Eating Too Much Sugar 1. Tiredness & Lack of energy A constant feeling of tiredness or fatigue is one of the biggest signs you’ve got too much sugar in your diet. Although high-sugar foods can give you a big carbohydrate boost and temporarily lend a feeling of increased energy, the crash that comes afterward is a daunting one. Feeling tired all the time may be a sign that it’s time to reexamine your diet to see if you’re eating (or drinking) too much sugar. There could be other reasons you are feeling tired and you can read about them in my article about the 6 reasons you’re tired all the time and how to beat fatigue. 2. Sugar/Carb Cravings If you find yourself craving the sweet flavor of sugary snacks on a daily basis, chances are you’ve become a sugar addict. Sugar consumption can create a chain reaction of sugar cravings because it is so sweetly addictive. If you hear the carbs calling your name with every move you make, you could be in the throes of a deep sugar addiction. 3. Frequent colds & flu If you find yourself falling ill more often than you used to, it could be due to having excessive sugar in your diet. If every virus that goes around seems to find you and make you sick, it could be due to your penchant for sugary treats. Consumption of too much sugar can weaken your immune system, making your body’s natural ability to fight off colds, flu viruses, and even chronic disease weaker than it would be if you avoided foods with added sugars. You can use my tips for boosting your immune system naturally or you or you could try these 10 quick life hacks to improve your immunity almost immediately 4. Anxiety or depression Just as eating a lot of sugar can make your body physically crash, it can make you emotionally crash, as well. Once sugar’s energy-boosting effects have worn off, the physical fatigue of the “sugar crash” may be accompanied by psychological fatigue. Feelings associated with depression, such as lethargy, sadness, and social withdrawal, may be experienced by sugar addicts. Feelings of anxiety, such as nervousness, feelings of impending doom, and constant worry, may also be a sign that your sugary diet needs adjustment. If you suffer from anxiety or depression, you can try essential oils for anxiety and depression and you can also try these 4 natural treatments for depression. 5. Skin problems (including dark circles under your eyes) Sugar has an inflammatory effect on the body when it is eaten, so it can also contribute to inflammatory skin problems. If you find yourself suffering from acne, rosacea, eczema, or even just excessive oiliness or dryness, sugar could be to blame. Some people find that cutting sugar out of their diets greatly improves their skin problems (not to mention their overall health). I already mentioned in the past that too much sugar consumption can cause adrenal fatigue and there are people who believe that one of the signs of adrenal fatigue is dark circles under the eyes. 6. Weight problems The human body is set up to accommodate a limited amount of sugar. When the body has had its fill and the sugar keeps pouring in, the sugar calories end up being converted to and stored as body fat. This can quickly lead to weight problems like obesity—and weight problems carry a risk for a host of health problems, such as high blood cholesterol levels, cardiac problems, sleep apnea, and more. If you want to lose weight you can try to use this spice or this drink. You can also start walking or make only 3 simple changes in your life. 7. High blood pressure Blood pressure problems may not be due to the sodium in your diet, but rather, to the sugar in your diet. In one 2010 study performed by researchers at the University of Colorado – Denver, more than 4,500 adults were studied and the data gathered showed that there was a link between hypertension (high blood pressure) and excessive sugar consumption. So, if you have high blood pressure, don’t be too quick to blame the salt shaker without looking at your sugar intake, as well. 8. Dental issues Virtually everyone has heard that sugar is no good for your teeth, and it’s the truth. If you keep finding yourself in the dentist’s chair due to constant cavities requiring fillings and root canals, it could be the sugar you eat causing the problem. Sugar likes to work its way into the nooks and crannies in your teeth, where it can rot away tooth enamel and infiltrate your teeth, causing painful dental problems. Make sure to follow these helpful tips for natural dental care. 9. Diabetes Eating too much sugar or sugary foods can cause weight gain, and weight gain can increase your risk for developing type II diabetes. Even if you haven’t ever been diagnosed as full-on diabetic, many people are “pre-diabetic” and don’t even realize it. If you find yourself constantly thirsty or hungry in spite of regular eating and hydration and feel flushed after a sugar binge or extremely weak and “off” when you skip a meal, you may wish to talk to your doctor about your diabetes risk. There are other early warning signs of diabetes that you shouldn’t ignore. 10. Heart problems A sugary diet has the potential to wreak havoc on the heart. In a study conducted on rats at Case Reserve Western University, a high-sucrose diet was found to hasten death and increase risk for cardiac issues more than high-fructose, high-fat, or high-starch diets. These findings cannot be applied directly to people, as the subjects in the study were rodents—but since sugar bingeing does increase the risk of developing illnesses that have a negative impact on heart health in humans, it’s not a far leap. There are foods that can help you to keep your heart in top working condition. How to Beat Sugar Addiction Reducing the amount of refined sugar and simple carbs is one of the 70 habits featured in the e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. And with the potential to cause all these health problems and overall bad feelings, there’s no reason to keep eating sugar-laden foods and gulping down sugary drinks. If you take a close look at what you’re consuming and find sugary stuff to be a common theme, it’s time to make a pledge to purge yourself of excessive sugar.

7 Ways to Beat Stress

By camlinknews

If stress is starting to run you ragged, take heart. There are some easy ways to help keep it from overtaking your day. No. 1: Breathe Deeply This simple strategy is a powerful stress fighter. It helps you: Lower stress hormones Lower your heart rate Bring down your blood pressure Here's how to do it: Sit quietly with one hand on your stomach, the other on your chest. Breath in slowly and deeply through your nose, filling your lungs. Hold your breath for a few seconds. Breath out slowly through your mouth until all the air is out of your lungs. Repeat four more times. No. 2: Meditate This ancient practice relaxes your mind and the body. For several minutes, each day, sit quietly and comfortably. While you do this, focus your mind on one of these things: Your breathing An object A specific word or phrase (mantra) As thoughts and distractions intrude, gently push them away. Return to your focus. You can do meditation alone or with a group. No. 3: Exercise To get your heart rate up with an aerobic exercise: Walk, Cycle and Swim Just 20 minutes a day will help calm your mind and lower stress hormones. Exercise also boosts endorphins, brain chemicals that improve your mood. Even light exercise can relax you though harder workouts offer greater health rewards. Check with your doctor before you start a new exercise program. No. 4: Practice Guided Imagery This technique has the same relaxation benefits of deep breathing. Here's how it works: Sit somewhere quiet and picture yourself in a calm and peaceful place, such as a beach. Imagine walking through this place and taking in its sights, sounds, and smells. While your imagination is working, breathe slowly and deeply. Keep this up until you are fully relaxed. Ease back slowly into the real world. To get started, you can search online for podcasts that will talk you through the process. Nurses, counsellors, therapists, or other professionals can also help you learn how to do this on your own. No. 5: Eat Well Foods rich in vitamin C, like oranges and grapefruits, may help lower your stress hormones. Omega-3s, like those found in salmon and other fatty fish, as well nuts and seeds, may also be calming. In general, fueling your body well with a balanced diet can help keep your body healthy and better able to handle stress. Part of eating well means focusing on getting whole grains, vegetables, and fruits. Want something sweet? Dark chocolate may have a calming effect by lowering stress hormones. No. 6: Talk Positively to Yourself Being self-critical can add to your stress. So try the opposite approach. Help yourself relax by practicing positive self-talk. Replace negative thoughts with positive ones. In other words, be the little engine that could. Tell yourself "I think I can" rather than "I know I can't." No. 7: Sleep Well Getting a good night's sleep can help you fight stress the next day. Go for at least 7 hours a night. Try these tips if you're having trouble: Try to go to bed and wake up at the same time every day -- even on the weekends. Avoid caffeine after 3 p.m. and alcohol close to bedtime. If you take naps, do so early in the day rather than too close to bedtime. Exercise regularly. Try to go to bed and wake up at the same time every day -- even on the weekends. Avoid caffeine after 3 p.m. and alcohol close to bedtime. If you take naps, do so early in the day rather than too close to bedtime. Exercise regularly. Stress Management What happens when you are stressed? Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response. Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time. But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school. What can you do about stress? The good news is that you can learn ways to manage stress. To get stress under control: •Find out what is causing stress in your life. •Look for ways to reduce the amount of stress in your life. •Learn healthy ways to relieve stress and reduce its harmful effects. How do you measure your stress level? Sometimes it is clear where stress is coming from. You can count on stress during a major life change such as the death of a loved one, getting married, or having a baby. But other times it may not be so clear why you feel stressed. It's important to figure out what causes stress for you. Everyone feels and responds to stress differently. Tracking your stress may help. Get a notebook, and write down when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress. Tracking your stress can help you find out what is causing your stress and how much stress you feel. Then you can take steps to reduce the stress or handle it better.

5 Healthy Smoothies to Combat Food Cravings

By Elise Moreau

If cravings weren’t such a big problem, most of us would probably have no problem sticking to healthier food choices more consistently. Cravings are almost always triggered by our emotions. If you can learn to really tune into your body when a craving strikes, you’ll probably notice that it’s come from your head rather than your stomach. Head hunger isn’t real hunger, but it sure can feel like it is. Once you’ve worked on developing your habit of distinguishing head hunger from stomach hunger, you can use some of the following easy smoothie recipes to control specific cravings. If You Crave Sweets, Try a Pineapple Banana Smoothie If you’re dreaming about jelly beans and eating frosting with a spoon right out of the container, the healthiest way to tackle your sweet tooth is by using fresh fruit. Pineapples and bananas are good suggestions because they’re both extremely sweet, but you could use practically any type of fruit that’s ripe and sweet enough to throw in a blender. All you need is about a cup of fresh pineapple cut up into chunks, one large banana and one cup of unsweetened almond or coconut milk. Throw it all in the blender and enjoy the tropical and refreshing flavors! Love This? Never Miss Another Story. If You Crave Chocolate, Try a Dark Chocolate Smoothie A couple squares of 70 percent dark chocolate can be used to curb a strong craving for chocolate, but you have to really stick to a small serving size to stay in control of calories. In this case, a chocolate smoothie that you can sip on might be a more satisfying and filling alternative. Blend 2 to 5 tablespoons of cocoa (depending on how chocolatey you want it) with one large banana, one cup of unsweetened almond or coconut milk and one tablespoon of honey. You’ll be shocked at how good this one will taste without all the extra white sugar and milk products that traditional milkshakes tend to have. If You Crave Fat or Dairy, Try a Peaches & Cream Smoothie Got a hankering for the creamy texture of some cheese or full-fat yogurt? Believe it or not, you can add small amounts to a smoothie to make them even creamier than you’d imagine. A tablespoon or two of cream cheese and some Greek yogurt are your best friends here. For a yummy peaches & cream smoothie, combine and blend two tablespoons of cream cheese, one peach, 1/4 cup of Greek yogurt, 1/2 teaspoon of vanilla extract, one teaspoon of honey and 1/4 cup of unsweetened almond or coconut milk. The result is one seriously peachy and creamy drink! If You Crave Something Salty and Crunchy, Try a Salted Caramel Cookie Dough Smoothie While you can’t exactly get the same satisfying texture of something crunchy by drinking a liquid smoothie, you can at least get a salty, crunch-inspired flavor that should partially make up for it. This salted caramel cookie dough smoothie from Running with Spoons is one of the most popular ones you’ll find on Pinterest. Blend 1/4 cup of banana slices, 1/4 cup rolled outs, 3 to 5 pitted dates, 1/3 cup of vanilla almond milk, 3 to 4 ice cubs, a pinch of salt and 2 optional tablespoons of raw almonds. Cookie dough has never been this healthy before. If You Crave Carbs, Try a Banana Oat Smoothie Craving bread, pasta, potatoes, rice, cereal or any other carb-related food? A smoothie that has a generous helping of oats can fill you up, energize you and hopefully kill that carb craving before it starts to get even worse. Combine one large banana, 1/3 cup of plain old-fashioned rolled oats, 1/2 cup of unsweetened almond or coconut milk, 1/2 cup of your favorite plain yogurt, two teaspoons of honey and a pinch of ground cinnamon in a blender. Blend until it’s smooth and enjoy! Smoothies are so incredibly versatile, you could keep adding more ingredients to the ones suggested above (but watch your calories) or swap certain ingredients out for other ones for a change. They’re a perfect solution for head hunger because you have full control over the flavors and they take some time to sip–so hopefully you’ll be distracted enough from reaching for some of the less healthy foods you originally wanted.