Dami

In the first part of this series, I shared how something as simple as a plate swap impacted my weight journey. It’s a reminder that small, seemingly insignificant choices can affect our health and well-being. Today, let’s go a step further. I’ve learned a thing or two about what works and what doesn’t about weight loss, both as a Biochemist and in my personal journey. If you’re like me, intentional about living well, I want to encourage and inspire you with tips that have helped me grow healthier, not just in body but also in my mind and spirit. Choosing to take better care of yourself is a step toward living a fuller, more joyful life. Remember, this isn’t just about losing weight—it’s about embracing wholeness. These simple steps could help Increase water intake: One of the things I do when I want to eat a little is to take at least a sachet of water before starting to eat. Several studies have reported that water may greatly help the weight loss journey. Water doesn’t add to your daily calorie count. Still, it may also help boost your metabolism to burn more calories and curb your appetite especially when taken before meals, making it a potential triple threat in supporting your weight management goals. Water is more than a thirst quencher, it could be a life-changer. Eat nutrient-dense foods: Certain foods foods fuel your body. Eat more whole, unprocessed foods like lean proteins (meats, fish, legumes), healthy fats (nuts, seeds, avocados, olive oil), fibre-rich whole grains and lots of colourful fruits and vegetables. I know you like sweet sweet things, but trust me, sweet things don’t like you. Do all you can to limit sugary drinks and foods high in added sugars. It’s a toxic relationship to your health, please quit. Wholesome eating isn’t deprivation; it’s a gift to yourself. Get enough sleep: Do you feel sleepy? Very sleepy? Please, sleep! Sleep is a healer. Unfortunately, many of us are not getting the quality sleep we need. Inadequate sleep has been linked to various diseases. Research by Roger and colleagues found that sleep disruption affects hunger hormones, leading to potential weight issues. The National Sleep Foundation recommends 7-9 hours of sleep per night for people of all ages. While I do not encourage oversleeping, as warned in the Bible (“A little extra sleep, a little more slumber, a little folding of the hands to rest” can lead to poverty), getting enough rest is essential. After working hard and smart, you deserve the rest your body and mind require. Eat smaller portions: As explained in the first part, the size of the plate may influence the amount of food taken; therefore, smaller plates and bowls should be used to control serving sizes. Will you feel like eating more? Most likely yes, this is where discipline could be useful and helpful. Understand your WHY for choosing to eat less, and your body will gradually adjust. Make time for physical activity: This one might be hard, especially if it’s not part of your everyday lifestyle. However, aiming for 30 minutes of moderate exercise daily could help. You might not start with 30 minutes; instead, start with 5 minutes, then 10, then 15, and increase as you progress. Taking a 30-minute walk, skipping, or jogging in your compound are simple ways to start. Don’t be hard on yourself: The first few weeks of trying to lose weight might be discouraging and seem as if there is no progress. It is worth emphasizing that gradual weight loss (1-2 pounds per week) is more sustainable and healthy than rapid weight loss. Even if it seems no change is physically observed, know that there are internal changes and the journey will be worth it. Believe in yourself: Never forget that you can do all things through Christ who strengthens you (Philippians 4:13). This includes achieving your weight loss goals with consistency and persistence. Get support: Sharing your goals with friends and family can be a powerful motivator. I’ve personally experienced the benefits of accountability – it’s helped me stay on track even when I felt like giving up. When we share our goals with like-minded individuals, we’re more likely to stay committed. Having a supportive network makes the journey easier and more enjoyable. So, ask yourself: Are you surrounded by people who encourage and support your goals? I hope this has blessed you! Let me hear your thoughts in the comment session. References https://doi.org/10.3389/fnut.2016.00018 https://doi.org/10.1002/dmrr.3667 https://pubmed.ncbi.nlm.nih.gov/29073398/

As I sit here reflecting on the past year, I’m reminded of the mixed emotions that come with the end of a year. While some are bubbling with records of their achievements, goals crushed, partnerships established, and plans to make the new year even much better, some are soaked in the past regrets of things they didn’t do well, could have done better, and dreams unachieved. Which category do you fall into? I’ve been in both camps, and I’ve learned that there’s one key that guarantees peace and joy: GRATITUDE. According to Merriam-Webster dictionary, gratitude is the state of being grateful. It is like a lens that shifts our focus from what went wrong to what went right. It reminds us of God’s faithfulness, even in the smallest details of our lives. It is the practice of counting our blessings instead of your regrets. Gratitude doesn’t necessarily erase the past, but it gives us the power to reframe it, learn from it, and move forward with hope. Before you complain of what didn’t go as planned or expected in the past year, have you taken enough time to acknowledge the gifts you’ve received – health, family, friends, provision, and even the challenges that shaped your growth? In 1 Thessalonians 5:18 (NIV), Apostle Paul reminds us to “Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” Notice it says all circumstances, this includes the good, the bad, and even the ugly. Why? Because gratitude turns what we have into enough and transforms our hearts to trust God for what’s ahead. When I focus on what I’m thankful for, I’m reminded of God’s faithfulness, even in the smallest details of my life. So, I want to encourage you to take a moment to reflect on the past year. What are you grateful for? Write down at least five things that come to mind. It could be small wins, unexpected opportunities, favour received or even the lessons learned from failures. As you write them down, let gratitude fill your heart and silence the voice of regret. Instead of focusing on what didn’t happen, reflect on how far you’ve come. Maybe you didn’t achieve every goal, but you grew in faith, resilience, and wisdom. And the person you have become through the challenges you’ve faced, is a big deal! Remember, even your mistakes can serve a purpose, and your mess can turn into a message. Your mistakes and your mess are not signs of failure but pointers to areas where God is still working. Allow yourself to learn from them without regrets. In this new year, I want to challenge you to adopt a gratitude practice: 1. Take time in prayer to thank God for both the victories and the lessons. The experiences have produced the better YOU! 2. Get yourself a gratitude journal and write the things you’re thankful for daily. This practice reminds me of how my day went, and things or people I should be thankful for. 3. Send a text or an email of gratitude to those who have supported you last year. It shows you are mindful of how they have been of help to you. Gratitude paves the way for more blessings because it prepares our hearts to receive them. As we count our blessings, may our faith rise, and our hope be renewed. Let’s choose gratitude over regret and enter the new year with hearts full of praise. What blessings are you most thankful for as you step into this new year? Share with me in the comment section. Love always!

I recently came across a heart-wrenching story of a man who fell victim to a devastating betrayal by someone he deeply trusted. After this, he faced a devastating downward spiral: humiliation, financial ruin, and a profound sense of injustice. Like many of us would, he succumbed to anger and bitterness. But as time passed, he developed mycosis, a debilitating fungal disease. Despite seeking medical attention, he struggled to find relief. This persisted until he met a counsellor who helped him realize the key to his true healing.. Through their sessions, he came realised that letting go of his hurt and resentment was essential to reclaiming his health and well-being. Why am I sharing this? Numerous studies have revealed a profound link between mental and physical health. In fact, research has shown that many people become physically sick and bedridden due to underlying emotional and psychological distress. Specifically, negative thought patterns such as regrets, guilt, resentment, inferiority, and others have been identified as major contributors to illnesses in this age. A physician once wrote that “the modern soul is sick to such an extent that the organs pain“. This is serious to the point that some physicians, who know this secret not only prescribes medicine to their patients but also verses from the Scripture and inspirational books. The results? Outstanding! So, I ask. Why can’t you be your own first doctor by letting go of all your mistakes, worries, fears, resentments and their siblings? Do you know the sad part? Whatever it is that is causing the sleepless night will no longer matter if your health fails. If it is your past mistakes, it is in the past and it cannot be fixed. Did someone offend you, and you’ve held a grudge against them? Do you realize the person might not even know, so you’re the one suffering? Your worries and fears? They might never happen. Do you know the good part? Your past should remain in the past and shouldn’t have control over you. You are in the present, and so should be the boss and in control. Also, nobody, I repeat, nobody is worth being sick for. Please, let go of the pain. You were raped? So sorry to know. You’re not alone, many people shake off their pains and are doing great for their lives. Please, move on. You were cheated, oh, the world is full of cheaters. Please move on, good people will come your way in the future. Don’t give up on people. When you’re willing to let go, you’ll begin to see a bigger picture right ahead. You owe yourself the right to be happy and healthy. Choose God, choose forgiveness. Your health will thank you. If you ever need someone to talk to, remember that you have a friend who genuinely cares – I do! Feel free to leave a comment, and I’ll reach out to you. I love you!

When I was a child, my father taught us that the laws in Scripture aren’t just about God; they’re for our good. One of the examples he gave was: God doesn’t have a farm to steal from, so He didn’t command us not to steal because He’s afraid of losing His property. Instead, whoever steals and is caught faces consequences. Over time, I’ve seen the truth in my father’s words, and similarly, I’ve come to realize that this principle also applies to our struggles with anxious thoughts and worry. And so, the Scripture warns us against worry. Let’s have real talk today about – WORRY. What do Scientists say about it? We all do it. Some of us wear worry like a badge of honour, as though being constantly stressed means we care more or are more responsible. But here’s the truth, worry has never been, and will never be your friend. It’s that uninvited guest that overstays its welcome, eats all your snacks, and leaves you drained. See, I used to think worry only caused issues like high blood pressure or hypertension – until I found in Norman Vincent Peale’s book “The Power of Positive Thinking” that worry may also cause ulcer. I was surprised, and so I conducted further research that revealed to me the hidden ways worry infiltrates not just the mind but also our physical health, including the stomach. We often assume worrying is productive, and may help fix our problems. But guess what? Worry never solved a single thing. Instead, it leaves us with sleepless nights, a racing heart, and, at one point may cause ulcer. Now, I’m no doctor, but I’ve learned enough to know that when you’re constantly anxious, your body goes into overdrive. Your stress hormones spike, your stomach churns, and before you know it, you’re dealing with acid reflux or even worse – a full-blown ulcer. Let me paint you a picture: Imagine pouring acid on a surface over and over again. What happens? It corrodes. Now imagine your stomach lining is that surface. When we worry, our brain signals our body to release more stomach acid. This acid is meant to digest food, but when there’s too much and it lingers too long, it starts to attack the very organ it’s meant to protect. The result? Pain, discomfort, and a reminder that worry doesn’t just affect your mind—it attacks your body too. Let me share some of the ways stress and anxiety may contribute to or exacerbate the development of ulcers. According to a 2022 study, peptic ulcer disease (PUD) affects four million people worldwide every year. Helicobacter pylori (H. pylori – a gram-negative bacterium) infection is indeed a well-known cause of peptic ulcers. But it has been reported that psychological factors such as stress and anxiety may act as additional triggers, especially in individuals already predisposed to ulcers due to other risk factors. Chronic worry and stress have been reported by several studies to exacerbate existing conditions or contribute to the onset of ulcers (Read more here 1, 2). While stress alone may not directly cause ulcers, it can increase stomach acid production and lead to behaviors (like increased NSAID use) that are associated with ulcer development. Chronic stress can impair the body’s ability to heal, potentially complicating existing ulcer conditions. Stress may weaken the immune system, making individuals more susceptible to infections like H. pylori, which is known to cause ulcers. Here’s the kicker: most of the things we worry about never happen. That meeting you’re dreading? It’ll go fine. That bill you’re stressed over? You’ll figure it out. The child(ren) stressing you? Everybody will be alright. That future you’re agonizing about? God’s already there, working it out for your good. Remember the question of Jesus in Matthew 6:27, “Can any one of you by worrying add a single hour to your life?” Think about that. Not a single hour. Instead, we lose hours – hours we could’ve spent smiling, enjoying good food, and laughing with loved ones. So, what can you do about whatever wants to stress you? Talk to Someone: See a trusted friend, a mentor, a therapist, or God in prayer – don’t bottle it up. Focus on Solutions, Not Problems: Worry magnifies the problem; action shrinks it. Practice Gratitude: It’s hard to worry when you’re counting your blessings. Practice journaling. Take Care of Your Health: Drink water, eat balanced meals, and rest. Your body needs love too. Remember Who’s in Control: Cast your cares on God because He cares for you (1 Peter 5:7). Friend, life is too short to let worry steal your peace and damage your health. You deserve better than that. So the next time worry tries to move in, kick it out! You’ve got a purpose to fulfill, and ulcers should have no place in your story. Your health is important to God, as well as the lives He has called you to serve. Stay strong, stay peaceful, and remember – you’re not alone in this journey. So, whenever you’re tempted to worry, remember that high blood pressure and ulcers are not your friend. Love always! References https://pmc.ncbi.nlm.nih.gov/articles/PMC9342757/ https://psychiatryonline.org/doi/10.1176/pn.38.3.0021a https://pubmed.ncbi.nlm.nih.gov/12461190/