elissamsallem, Author at Vivre El Hayat Healthy https://vivrelhayathealthy.com/author/elissamsallem/ Learn how to live a healthy life Mon, 26 Sep 2022 13:49:41 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://vivrelhayathealthy.com/wp-content/uploads/2022/04/cropped-Copy-of-Unnamed-Design-3-1-1-32x32.png elissamsallem, Author at Vivre El Hayat Healthy https://vivrelhayathealthy.com/author/elissamsallem/ 32 32 Childhood Cancer https://vivrelhayathealthy.com/childhood-cancer-awareness-month/?utm_source=rss&utm_medium=rss&utm_campaign=childhood-cancer-awareness-month https://vivrelhayathealthy.com/childhood-cancer-awareness-month/#respond Fri, 23 Sep 2022 18:10:02 +0000 https://vivrelhayathealthy.com/?p=4259 September is Childhood cancer awareness month and is symbolised by a gold ribbon, a color of strength, courage, and resiliency! Cancer is a major cause of death in children worldwide (1). That’s why it’s very important to focus on raising awareness about childhood cancer and the issues that patients, their families, and survivors face.  What […]

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September is Childhood cancer awareness month and is symbolised by a gold ribbon, a color of strength, courage, and resiliency!

Cancer is a major cause of death in children worldwide (1). That’s why it’s very important to focus on raising awareness about childhood cancer and the issues that patients, their families, and survivors face. 

What is Childhood Cancer ?

Cancer in children can occur anywhere in the body.

The most common types of cancers diagnosed in children (0-14 years) are (2):

  1. Leukemia, a type of blood cancer;
  2. Brain and Spinal Cord tumors;
  3. Lymphoma, a cancer of the lymphatic system.

There are differences between cancers in adult and children, in terms of the types of cancers that children tend to get, how they are treated and how they respond to treatment.

Childhood Cancer in Numbers

In 2020 almost 280 000 children and adolescents (aged 0–19 years) were diagnosed with cancer worldwide and almost 110 000 children died from cancer (3). It’s important to note that these numbers may be higher, because in many countries childhood cancer is difficult to diagnose.

As for the survival rates, more than 80% of children with cancer are cured in high-income countries, but on the other hand, less than 30% are cured in low- and middle-income countries (LMICs) (4).

Childhood Cancer Inequalities

The survival rate in high-income countries have increased in the past few decades due to improved diagnosis and treatment and the use of innovative technologies. But unfortunately this is not the case in LMICs, where survival rates are much lower. 

This difference in survival rates is caused by:

  1. Delayed or inaccurate diagnosis;
  2. Inaccessible therapy: lack of of medicines and pediatric facilities;
  3. Abandonment of treatment;
  4. Death from toxicity (side effects);
  5. Avoidable relapse.

Therefore, it’s very important to work on reducing that gap by raising more awareness about childhood cancer and improving access to childhood cancer care because every child with cancer deserves to get the best chance at life.

What Causes Cancer in Children?

The etiology or the cause of cancer in children remains largely unknown. Many different factors have been associated with childhood cancer, with varying degrees of certainty. 

The following are risk factors known to be associated with childhood cancer:

  • Some genetic disorders (ataxia-telangiectasia, Wiskott Aldrich syndrome and others)
  • Immunodeficiency disorders including acquired immunodeficiency syndrome (AIDS)/ human immunodeficiency virus (HIV) infections.
  • Family history of cancer.
  • Exposures to certain viruses, such as the Epstein-Barr virus (EBV), have been associated to an increased risk of developing certain childhood cancers such as Hodgkin and non-Hodgkin lymphoma.

On the other hand, there are several factors related to pregnancy and first months of life suspected to be associated with childhood cancer:

  • Before pregnancy, using fertility treatment is suspected to be a risk factor while folic acid supplementation before and during pregnancy is suspected to be a protective factor against childhood cancer.
  • Some maternal behavioral factors during pregnancy, including alcohol, coffee and cigarette consumption are suspected to increase the risk of some childhood cancers.
  • Other environmental exposures suspected to be associated with childhood cancer are maternal exposure to ionizing radiation and to pesticides, either occupationally or at home.
  • Breastfeeding (BF) in early life, may have a protective effect against childhood cancer because breast milk contains antibodies that can strengthens the immune system, control cell proliferation and shape the gut microbiota.

These factors are modifiable, that’s why it’s very important to raise more awareness among women of childbearing age about the risks of environmental exposures and some maternal consumptions during pregnancy and invite them to follow the recommendations of the World Health Organization (WHO) recommending daily supplementation with 400 μg of folic acid for women before and during pregnancy and exclusive BF for the first 6 months and continuous BF up to 24 months of age or beyond.

Childhood Cancer Survivors: Long Term Cancer Treatment Effects

Many childhood cancer survivors are at risk of developing treatment-related health issues later in life including cardiovascular disease, psychosocial and cognitive problems, metabolic issues like obesity particularly linked to cranial radiotherapy.

Therefore, it’s very important that cancer survivors take care of their health and continue to receive follow-up care.

On the other hand, more research is needed to understand more the long-term effects of treatment and help develop new therapies to minimize those effects.

Bottom Line

More research is needed to understand the causes of childhood cancer. Raising awareness about childhood cancer is important, especially that some suspected protective and risk factors are modifiable and amenable to change. Also efforts should me made to reduce inequalities and improve access to healthcare.

And finally a message for you, our warriors who are fighting cancer:

” You are BRAVE, you are STRONG, you are LOVED and you are our INSPIRATION. Keep fighting 💪🏻”

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]]> https://vivrelhayathealthy.com/childhood-cancer-awareness-month/feed/ 0 Polycystic Ovary Syndrome: Everything You Need https://vivrelhayathealthy.com/polycystic-ovary-syndrome-pcos/?utm_source=rss&utm_medium=rss&utm_campaign=polycystic-ovary-syndrome-pcos https://vivrelhayathealthy.com/polycystic-ovary-syndrome-pcos/#respond Fri, 12 Aug 2022 13:27:37 +0000 https://vivrelhayathealthy.com/?p=4077 Suffering from Polycystic Ovary Syndrome (PCOS)? Interested in knowing how does your diet affect PCOS and what lifestyle changes to consider? I am here to help you! In this article I am going to provide a better understanding of PCOS and discuss the latest data on how to manage it with diet and lifestyle changes. […]

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Suffering from Polycystic Ovary Syndrome (PCOS)? Interested in knowing how does your diet affect PCOS and what lifestyle changes to consider?

I am here to help you! In this article I am going to provide a better understanding of PCOS and discuss the latest data on how to manage it with diet and lifestyle changes.

Trust me you are not alone! PCOS is the most common endocrine disorder, affecting 4 to 20% of women of reproductive age worldwide. It is characterized by reproductive hormonal imbalance that can lead to metabolic and reproductive abnormalities, affecting health and well-being over the life span.

PCOS receives little attention and is most commonly underdiagnosed and undertreated, where a study in 2017 showed that one-third or more of women reported waiting more than two years and 47.1% visited three or more health professionals before a diagnosis of PCOS was established. Also it shows that more than one-half of women reported not receiving information about long-term complications or emotional counselling.

These findings highlight the need of raising awareness about PCOS and providing more support and information whether about medical therapy or lifestyle management that plays a key role in the treatment of PCOS.

Understanding PCOS

PCOS is a hormonal condition that affects women’s ovaries. The 3 main features of PCOS are:

Irregular or missed periods – This is mainly caused by the inability of your ovaries to regularly release eggs during ovulation. Irregular periods can lead to infertility and difficulties in getting pregnant. 

  • Excess androgen – PCOS is associated with increased production of male hormones
  • Cysts in the ovaries – The ovaries become enlarged and contain many fluid-filled sacs (follicles) that surround the eggs. 

Until today, the main cause of PCOS isn’t well known. There are factors that can contribute such as:

  • Genetics and family history.
  • Insulin resistance which is a condition where the body does not use insulin well, resulting in too much insulin in the body that triggers increased production of the male hormone, testosterone.
  • Higher levels of androgens, which prevents the ovaries from releasing eggs (ovulation) and causes acne and excess hair growth.
  • Low-grade inflammation, which stimulates polycystic ovaries to produce androgens.

Common symptoms of PCOS

The most common PCOS symptoms are:

  • Irregular or skipped menstrual periods 
  • Infertility or difficulty getting pregnant
  • Acne and oily skin 
  • Hirsutism or excess body hair on the face and body
  • Weight gain 
  • Thinning hair
  • Darkening of skin – along neck creases, in the groin, and underneath breasts.

Long term health consequences of PCOS

Women with PCOS, especially when underdiagnosed and symptoms are not managed, are at greater risk of developing on the long-term major health conditions such as:

There is no cure for PCOS but symptoms can be treated and managed. Medications are only available to treat some of the symptoms, such as irregular periods and excessive hair growth. Controlling diet and lifestyle choices is considered a key factor in managing symptoms and reducing the risk of other medical concerns. 

How does diet affect PCOS?

A balanced diet and healthy eating habits can help you manage and reduce the symptoms of PCOS by helping you manage your weight and regulate insulin production and resistance.

Some women with PCOS experience difficulties in losing weight due to the effects of high insulin levels.

Weight loss in general improve the presentation of PCOS, where a small weight loss as much as 5 to 10 percent of your body weight can help improve menstrual cyclicity, ovulation, fertility and metabolic features such as insulin resistance and the risk for cardiovascular disease and type 2 diabetes.

Here are some foods and diets that were shown to have beneficial effects in improving and managing the symptoms of PCOS:

 

  • Low Glycemic Index (GI) Diet

Low GI foods are legumes, fruits, whole grains, nuts, seeds, starchy vegetables, and other low-carbohydrate unprocessed foods. Low GI foods does not cause insulin levels to rise as much or as quickly as high GI index foods because the body digests low GI foods with more slowly. Research has shown that a low GI diet was associated with improved menstrual regularity and quality of life, greater reductions in insulin resistance, total, and high-density lipoprotein cholesterol (HDL).

 

  • Anti-Inflammatory Diet

An anti-inflammatory diet is rich in fatty fish, nuts, olive oil, green leafy vegetables, fruits. This diet was found to have beneficial effect on the management of PCOS, where in a study in 2015 overweight women with PCOS who followed an anti-inflammatory diet and after a follow-up of 12 weeks, a moderate weight loss of approximately 7% was achieved and significant reductions in cholesterol, blood pressure, and fasting blood glucose were also found. Levels of C-reactive protein (CRP) were reduced by 35%, and 63% of the women regained menstrual cyclicity.

 

  • DASH Diet

A DASH (Dietary Approaches to Stop Hypertension) diet is rich in antioxidants, fruits, vegetables, whole grains, and low-fat dairy products and low in saturated fats, cholesterol, refined grains, and sweets. In a study done in 2015, it was found that overweight and obese women with PCOS who followed the DASH diet for 8 weeks saw significant reductions in insulin, CRP levels and abdominal fat accumulation.

And now what to eat?

Encourage eating more whole foods that are natural and unprocessed and are free from additives or other artificial substances, including fruits, vegetables, whole-grains, healthy fats and lean meats such as fish, beans and legumes.

The following are 11 tips for a well-balanced healthy diet for women with PCOS:

  1. Encourage eating four to five meals or snacks every day, including breakfast and avoid skipping meals.
  2. Eat more high-fiber foods: Vegetables such as broccoli, cauliflower; Fruits like apples and bananas; Whole grain such as cooked brown rice, quinoa and rolled oats; Beans and legumes.
  3. Eat more green leafy vegetables such as kale and spinach that are rich in anti-inflammatory agents.
  4. Eat more dark red fruits like strawberries, cherries, blueberries, blackberries and red grapes that are rich in antioxidants and anti-inflammatory agents.
  5. Focus on healthy choices when choosing sources of fats, such as olive oil, canola oils, seeds, avocados, almonds, and walnuts.
  6. Protein should be at every meal and snack. Try beans and lentils, lean meats, fish, nut butter and low fat dairy products.
  7. Limit or avoid refined carbohydrates such as white bread and pastries.
  8. Limit or avoid inflammatory foods, including excess red meat, fried and fast foods, solid fats such margarine and shortening and highly processed meats such as sausages and hot dogs.
  9. Avoid sugary drinks such as sodas and energy drinks.
  10. Add flavors to your food like herbs and spices, such as turmeric and cinnamon.
  11. Try to plan meals and snacks ahead.

What are other lifestyle changes to consider?

Along with healthy eating, exercising daily is also recommended in the management of PCOS. Try to engage in physical activity with 30 minutes of moderate-intensity exercise at least three days a week as it was shown in a study to help women with PCOS lose weight. Also try strength-training exercises at least two times a week to increase muscle mass.

Behavioral practices such as goal setting, social and emotional support, self-monitoring practices, caring for psychological well-being and reducing stress were also found to help women manage their weight and PCOS symptoms. 

 

Bottom Line

Even though there is no cure currently for PCOS, adopting a healthy lifestyle can play a big role in the management of symptoms and prevention of long-term health outcomes of PCOS. Maintaining a healthy weight, eating whole, anti-inflammatory, low GI index foods, exercising regularly, seeking emotional support and caring for your wellbeing mentally and physically can all help reduce your symptoms and improve the quality of your life.

 

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Most probably you have heard before of the Mediterranean Diet (MedDiet). This popular diet has attracted international interest and has been promoted as one of the healthiest and most sustainable dietary patterns in the world. The MedDiet is widely studied and it has been shown through extensive research to be associated with a lower risk of obesity, chronic diseases, depression and dementia.

Hummus

The MedDiet: What it’s all about?

Remember what our great grandparents from the Mediterranean region used to eat? The traditional MedDiet reflects the culture and food heritage of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt and my beloved country Lebanon. 

It is considered as a mainly but not dogmatically exclusive plant-based dietary pattern since it is characterized by high consumption of fruits, vegetables, cereals, legumes, tree nuts, seeds and olives and by moderate to low consumption of dairy products and meat.

Foods to enjoy and eat every day: Fresh vegetables and fruits, whole grains, beans, healthy fats such as nuts, seeds and olive oil, herbs and spices.

  • Weekly intake of fish, poultry, beans and eggs
  • Moderate portions of dairy products
  • Limited intake of red meats and sweets.
  • Red Wine Moderately
  • Keep yourself well hydrated

The MedDiet is not just about food, is a way of living and a lifestyle that promote your overall well-being where also daily physical activity, enjoy cooking, sharing meals with your family and friends, embrace biodiversity and seasonality, local and eco-friendly products are important and vital elements of the food pyramid guide of the Mediterranean Diet Foundation.

Mediterranean Diet Pyramid. Source: Mediterranean Diet Foundation

Why the MedDiet ?

The Mediterranean Diet

A Healthy sustainable diet and backed up by scientific research

Scientific evidence shows that the adherence to the MedDiet is associated with many health benefits. In addition, it is recognized by the World Health Organization as a healthy and sustainable dietary pattern and as an intangible cultural asset by the United National Educational, Scientific and Cultural Organization.

 

Here are 6 reasons to follow the MedDiet:

1. Help Reduce and Maintain your Weight

In a successful weight loss trial, the MedDiet was found to be more effective than a low fat diet for weight loss on the short and long term. Also in another study on reproductive aged women, it was found that those who majorly followed a MedDiet had lower Body Mass Index (BMI) and smaller Waist Circumference (WC) than those who least followed the MedDiet. This may be due to the higher intake of olive oil and healthy fats. The MedDiet is rich in antioxidants, anti-inflammatory agents and fiber that keeps you full and this diet can be sustained on the long term since it’s not restrictive at all.

2. Lower Your Risk of Heart Disease and Stroke

The Mediterranean diet is recommended by the American Heart Association (AHA) since research has shown that the it is associated with a lower risk of cardiovascular diseases. The MedDiet supplemented with extra virgin olive oil or nuts and without any fat and calorie restrictions was found in the PREDIMED study to decrease the combined risk of stroke, heart attack, and death from heart disease by roughly 30%.

3. Prevent Type 2 Diabetes

Several studies suggest that the adherence to the MedDiet appeared to reduce the risk of developing type 2 diabetes even to a rate of 52%. The MedDiet enhances your body’s ability to absorb blood sugar and reduce glycated hemoglobin (HbA1c).

Greek Salad

4. Fight Depression

Fruits, nuts, legumes and a high ratio of monounsaturated to saturated fats are elements of the diet that were found to be linked to a lower risk of depression in a study on a total of 10 094 initially healthy Spanish, where after a follow-up for approximately 4.5 years on average they found that those who reported adherence to the MedDiet at the beginning of the study were about half as likely to develop depression than those who reported non-adherence to the diet. 

5. Healthy Aging

In a large study on 10,670 women aged between 57 and 61 where they examined the effect of dietary patterns on aging, they found that that those who followed a Mediterranean-type eating pattern were 46% more likely to age healthfully, living to 70 years or more, having no chronic diseases or major declines in mental health, cognition, and physical function. This was mainly linked to the increased intake of plant foods, whole grains, and fish; moderate alcohol intake; and low intake of red and processed meats.

6. Reduce the Risk of Cancer

The MedDiet may have a protective factor against cancer onset since it is rich in foods that are high in antioxidant and anti-inflammatory properties, like olive oil, fresh fruit and vegetables and that are able to prevent and counteract DNA damages and slow down the development of various forms of cancer, affecting negatively cell proliferation.

Olive trees in my hometown - Bireh El Chouf, Lebanon

Bottom Line

The MedDiet is a healthy way of living, not only it emphasizes eating fresh, local, nutrient-dense and delicious food but also cooking, eating with others, physical activity and sustainability. This year in 2022, it was named in the annual U.S. News & World Report for the fifth year in a row as the best overall diet and it came in at the top spot on five other lists including best diets for healthy eating, easiest diets to follow, best plant-based diets, best diets for diabetes and best diabetes diets.

 

Now, are you ready to switch to the MedDiet?

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    ]]>     https://vivrelhayathealthy.com/understanding-the-mediterranean-diet/feed/ 0     10 Tips on How to Vivre El Hayat Healthy & Happy https://vivrelhayathealthy.com/10-tips-on-how-to-live-a-healthier-and-happier-life/?utm_source=rss&utm_medium=rss&utm_campaign=10-tips-on-how-to-live-a-healthier-and-happier-life https://vivrelhayathealthy.com/10-tips-on-how-to-live-a-healthier-and-happier-life/#respond Tue, 22 Mar 2022 14:33:24 +0000 https://vivrelhayathealthy.com/?p=2573 Adopting daily healthier habits can reduce your risk of developing chronic diseases and can promote your overall health and by that we mean your physical, mental, and emotional health. Here are 10 tips for you on how to “Vivre el Hayat” Healthy and Happy. 1. Eat Well Eating a well balanced and healthy diet is […]

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    Adopting daily healthier habits can reduce your risk of developing chronic diseases and can promote your overall health and by that we mean your physical, mental, and emotional health.

    Here are 10 tips for you on how to “Vivre el Hayat” Healthy and Happy.

    1. Eat Well

    Eating a well balanced and healthy diet is essential to maintain a good health.

    • Eat more vegetables and fruits:

    Vegetables and fruits contain a lot of vitamins, minerals, antioxidants, and fibers that are good for your health.

    Eating a variety of colorful fruits and vegetables can help you live a longer life, protect your heart and reduce your risk of cancer and obesity (1, 2).

     

    • Eat more fibers:

    Fresh fruits and vegetables, whole grains, and legumes such as peas and beans are good sources of fiber. 

    Studies has shown that a diet rich in fiber helps you control your weight by keeping you feeling fuller longer, can regulates your blood sugar levels, reduce cholesterol, and prevent constipation (3).

     

    • Eat enough protein:

    Try to include protein with every meal. Eating enough protein makes you feel full and reduce cravings also helps you maintain your weight (4) and muscle mass (5).

    Meat, fish, poultry, eggs, legumes, and soy products (e.g., tofu or tempeh) are foods that are known to be high in protein.

    • Eat healthy fats:

    Try to choose foods that contains healthy fats like olive oil, nuts and seeds, avocados and fish that contains omega 3 and antioxidants that have anti-inflammatory properties. On the other hand, try to limit artificial foods high in trans fat that are associated with inflammation and heart disease (6).

     

    • Consume less salt:

    High sodium intake increases the risk of high blood pressure, which increases the risk of heart disease and stroke (7,8).

    Try to reduce your sodium intake to below 5 g/day (~ 1 teaspoon) (9), by limiting the amount of salt, soy sauce and condiments that are high in sodium while preparing meals and by avoiding salty snacks, choosing products low in sodium and by removing salt, seasonings, and condiments from your meal table. In addition, instead of using salt, try to add some fresh herbs, spices and a squeeze of fresh lemon juice to your meals to add more flavors.

     

    • Reduce your sugar intake:

    A high intake of sugar increases the risk of obesity, type 2 diabetes, and heart disease (10,11). The World Health Organization recommends consuming less than 10% of your total daily energy intake and suggests a further reduction to below 5% (25 g ~ 6 teaspoons) for optimal health (12). Try to reduce your sugar intake by limiting the consumption of sugary snacks, candies, and sugar-sweetened drinks.

    • Avoid processed food:

    Processed foods are simply those your grandma wouldn’t recognize!. Chips, fast food, frozen meals, and canned food are examples of processed food. They tend to be higher in calories and usually contain additives like added sugar, highly refined oil, salt, preservatives, colors, and artificial sweeteners. These foods are associated with increased risk of obesity, heart disease, type 2 diabetes, and other chronic diseases (13, 14).

    Just go back to your roots and eat real food!

    2. Get adequate sleep

    Getting adequate sleep is important for your health. For adults it is recommended to get between 7 and 9 hours of sleep per night (15).

    Several studies have shown that poor sleep may be associated with insulin resistance and type 2 diabetes (16), impaired immune function (17), disruption of appetite and hormones (18) and reduced mental and physical performance (19, 20). 

    Furthermore, short sleep duration is a risk factor for obesity and weight gain (21). Lack of sleep affects hormones that regulates hunger, by increasing the levels of ghrelin, a hormone that makes us feel hungry and decreasing levels of leptin that makes us feel full which can cause the feeling of hunger and overeating (22). Also, due to lack of energy, short sleep could make you crave more foods that are higher in fat and sugar. 

    In addition, poor sleep can lead to fatigue which makes you feel unmotivated to move your body and results in reduced physical activity.

    3. Stay well hydrated

    Staying well hydrated is essential for your body to function optimally. Make sure to drink enough water during the day which can helps your kidneys to function normally and prevent kidney stones and constipation (23).

    Also, dehydration can make you feel hungrier when in fact your body just needs fluids.

    4. Be More Social

    Social connections with friends or family members can have a significant positive effect on your health and can help you live longer (24).

    To stay mentally and physically healthy, try to build and maintain social relationships and surround yourself with positive and happy people and with those that you love and love you back. Happiness and positive energy are contagious!.

    5. Move your body

    Find a physical activity that you enjoy and love to do!. Exercise should never feel like a punishment. Even if you are so busy and don’t have time to exercise you can adopt simple habits that will help you move your body like taking the stairs instead of the elevator or going for a 30 min walk. Moving your body can reduce stress (25), the risk of heart disease (26) and strengthens your muscles.

    6. Embrace your imperfections

    Photo by Hassan OUAJBIR from Pexels

    Simply love yourself as you are. I know it’s hard these days where you feel the pressure from the society to be perfect. How many times you judged your body and life with every scroll on social media seeing people and influencers portraying their “perfect” life? The truth is that nobody is perfect and that’s what makes every one of us perfectly imperfect. To have the right perspective and improve your life and yourself and adopt healthier behaviors you must embrace and accept every part of who you are. There is no such as perfect life or perfect eating it’s all about the process of becoming a better and healthier version of yourself. Seeking perfection all the time will never makes you happy. Just be kind to yourself, you deserve to be happy!.

    7. Avoid restrictive diets

    Following a restrictive diet and starving yourself never works. They may work for the first few days or weeks but not on the long term. In fact, there is evidence that dieting and restrained eating may be prospective predictors of weight gain (27). 

    8. Avoid smoking

    Smoking is harmful for your health and for people around you. Smoking increases the risk of cancers such as lung cancer, cardiovascular diseases and dying from chronic obstructive pulmonary disease (COPD) (28).

    9. Drink alcohol moderately

    It is recommended for healthy adults to drink alcohol moderately which means up to one drink a day for women and up to two drinks a day for men.

    Excessive alcohol consumption can have consequences on your short- and long-term health, including increased risk of high blood pressure, impaired cognitive function, violence, and various types of cancers (29).

    10. Enjoy consuming coffee moderately

    Photo by Madison Inouye from Pexels

    Consuming coffee moderately which is rich in antioxidants is beneficial for your health. It can help reduce the risk of type 2 diabetes, parkinson’s and alzheimer’s diseases and several other health conditions (30). Excessive caffeine intake can cause insomnia and heart palpitations.

    Try to keep your intake to less than 4 cups per day and avoid adding sugar or sweetened creamer to your coffee.

    Bottom Line

    Health is a journey and a daily focus on several aspects of our life. It’s not just about the foods you eat but it’s also about your social relationships, embracing your imperfections, how much you move your body and sleep do you get.

    For a healthier and happier, start simple by introducing small changes in daily habits that can have a positive influence on your overall health.

     

    Things to remember and keep in mind

    1. Consistency is the key.
    2. Be kind to yourself.
    3. Fall in love with the process of becoming a better healthier and happier version of yourself.

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