Fully Enrich

18/07/2025

*The Role of Moringa in Immune Boosting and Diabetes Management*

By Dr. Giveson Zulu, Prof. Stephen Mashingaidze, and Rumbidzai Mukori William

Moringa oleifera, a plant native to the Indian subcontinent, has been widely used in traditional medicine for its numerous health benefits. Recent studies have highlighted its potential role in immune boosting and diabetes management. In this article, we will explore the benefits of moringa and its potential applications in improving human health.

*Immune Boosting Properties of Moringa*

Moringa has been shown to possess immune-boosting properties, which can help protect against various diseases. The plant's leaves, seeds, and pods are rich in antioxidants, vitamins, and minerals that can help stimulate the immune system. Studies have demonstrated that moringa extracts can increase antibody production, activate immune cells, and enhance overall immune function.

*Moringa and Diabetes Management*

Diabetes is a growing health concern worldwide, and moringa has been studied for its potential role in managing the condition. Research has shown that moringa extracts can help lower blood sugar levels, improve insulin sensitivity, and reduce oxidative stress in diabetic patients. The plant's antioxidant and anti-inflammatory properties may also help mitigate diabetes-related complications.

*Zambian and Zimbabwean Perspectives*

In Zambia and Zimbabwe, moringa has been traditionally used to treat various health conditions, including diabetes and infections. Local studies have also investigated the plant's potential benefits in improving immune function and reducing inflammation. For example, a study published in the Journal of Medicinal Food in Zambia found that moringa extracts exhibited significant antioxidant and anti-inflammatory activities.

*Nutritional Benefits of Moringa*

Moringa is a nutrient-rich plant that provides a range of essential vitamins and minerals. Its leaves are an excellent source of vitamins A, C, and E, as well as minerals like calcium, potassium, and iron. The plant's seeds and pods are also rich in protein and fiber, making it a valuable food source for humans and animals.

*Potential Applications of Moringa*

The potential applications of moringa are vast and varied. The plant can be used as a dietary supplement, a natural remedy for various health conditions, and a sustainable crop for agricultural development. Moringa's antioxidant and anti-inflammatory properties make it a promising candidate for the development of new medicines and functional foods.

*Conclusion*

Moringa oleifera is a plant with immense potential for improving human health. Its immune-boosting and diabetes management properties make it a valuable resource for individuals seeking natural remedies for various health conditions. Further research is needed to fully explore the benefits and applications of moringa, but the existing evidence suggests that it may be a valuable addition to a healthy diet and lifestyle.

*References*

- Journal of Medicinal Food (Zambia)
- African Journal of Traditional, Complementary and Alternative Medicines (Zimbabwe)
- World Health Organization (WHO) reports on traditional medicine
- Local studies and research papers on moringa's potential benefits

By incorporating moringa into their diet, individuals may be able to boost their immune system and manage diabetes more effectively. However, more research is needed to confirm the plant's efficacy and safety for human consumption. As with any dietary supplement or natural remedy, it is essential to consult with a healthcare professional before using moringa for medicinal purposes.

13/07/2025

Alternative Nutritional Interventions for Mental Health
By Proffessor Stephen Mashingaidze and Rumbidzai Mukori William

The relationship between diet and mental health has gained significant attention in recent years. Alternative nutritional interventions are being explored for their potential role in supporting mental health and alleviating symptoms of mental health disorders. In this write-up, we will discuss the key alternative nutritional interventions, their potential benefits, and considerations for use.

Key Alternative Nutritional Interventions
1. Cooked tomatoes: Beneficial for fighting fatigue due to their rich nutrient profile, particularly their high levels of vitamins and antioxidants like lycopene, which are activated by cooking tomatoes.
2. Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA and DHA, have been shown to have anti-inflammatory effects and support brain health (1). Food sources include mackerel fish, flaxseeds, and walnuts.
3. Psychobiotics : Positively influence the gut microbiome and potentially improve mental health. Foods such as whole grains, fruits and vegetables, which are high in prebiotics (onions, lettuce, cabbage, apples, bananas, etc.) and fermented foods (sauerkraut, kefir, kombucha.
4. Vitamin D: Vitamin D deficiency has been linked to various mental health disorders, including depression and seasonal affective disorder (3). Food sources include fatty fish, fortified dairy products, and sunlight exposure.
5. Gluten-Free Diet: Some research suggests that a gluten-free diet may be beneficial for individuals with mental health disorders, particularly those with celiac disease or gluten sensitivity (5).

Potential Benefits
Improved Mental Health Outcomes: Alternative nutritional interventions may help alleviate symptoms of mental health disorders, such as depression and anxiety.
Reduced Inflammation: Certain nutrients, such as omega-3 fatty acids, have anti-inflammatory effects, which may contribute to improved mental health.
Gut-Brain Axis Modulation: Probiotics and other nutrients may help modulate the gut-brain axis, which is linked to mental health.

Conclusion
Alternative nutritional interventions offer a promising approach to supporting mental health. By incorporating these interventions into your lifestyle, you may be able to alleviate symptoms of mental health disorders and promote overall mental well-being. By understanding the potential benefits and considerations of alternative nutritional interventions, individuals can make informed decisions about their mental health care. These interventions may offer a valuable complement to conventional treatments, promoting overall mental well-being and resilience. However, it’s essential to approach these interventions with a critical and informed mindset, consulting with healthcare professionals as needed.

References
1. Harvard Health Publishing. (2020, January). Omega-3 fatty acids and brain health.
2. National Institute of Mental Health. (2020). Gut Microbiome and Mental Health.
3. Vitamin D Council. (n.d.). Vitamin D and Mental Health.
4. Mediterranean Diet Foundation. (n.d.). Mediterranean Diet and Mental Health.
5. Fasano, A., et al. (2020). Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Medicine, 18(1), 1-9.

08/07/2025

How to beat fatigue using your plate! Top 3 nutrients you may be deficient in, and it is NOT iron.

Fatigue is common with the high demands of work-life and everything in between on a daily basis. What commonly was known as burn out in the workplace, is now affecting not only the adults, but children as well. It goes beyond physically feeling tired or weak, it can be seen in the form of depression or mentally being low, so low to the extent that one may think they have traits of depression or a mental health ailment. Yet many of times, based on research it goes beyond what we normally anticipate and is centered around your plate. The foods we eat play a big role in determining the overall level of health and capacity to prevent fatigue without spending a large amount of money.

Today I had the privilege of speaking to a client who had gut health issues, interestingly she was also struggling with traits of depression, which we were able to pinpoint as mainly being a result of nutritional deficiencies and not hormonal imbalances as she was thinking all along.

Top 3 essential nutrients besides iron to feed your brain:
- Healthy fats are the brain's main source of foods and a deficiency in this nutrient has been linked to mental fatigue in the form of feeling unmotivated, low energy and inability to concentrate. Insomnia has also been linked to mental fatigue as well. As it is the fattiest organ of the body, it requires an adequate supply of healthy fats to function well. The standard is 1,100 mg for women and 1,600 mg for men of omega 3 per day.
- Water makes up 75% of the brain, making it an essential nutrient for ensuring that cognitive functioning is maintained and overall brain health. Drinking water is a challenge, due to the bland taste and lack of serotonin boost or feeling happy, that you get from caffeinated or sweetened beverages. Yet consuming these beverages, does more harm than good as they dehydrate your body and brain, making you feel sluggish and very tired afterwards.
- Vitamin C is an antioxidant that increases energy levels, helping to yield normal metabolism and reduce fatigue. 75 mg per day for women and 90 mg per day for men. Kiwis, oranges, tangerines, blueberries and red bell pepper are excellent sources, and some provide more than 100% of your daily needs. It is important to take note that as it is a water-soluble vitamin, you need to have it evry single day for best results. -

11/06/2025

HOW NUTRITIONAL DEFICIENCY CAN MAKE YOU MORE PRONE TO CATCHING THE FLU BUG!

Your immune system is complex and interconnected in many ways with how your overall health will be, this will determine if you are able to fight infections during the colder seasons where flus and respiratory viruses are a challenge. Besides citrus and brightly orange colored fruits or vegetables being high in Vitamin C, they also have a considerable amount of carotenoids which plays a key role in increasing white blood cells production.

Hence having a wide variety of these foods is key not only for helping your immunity, but to prevent nutritional deficiencies which are the center of your gut health. Deficiency is the lack of certain food groups or nutrients, either due to limited availability or the body not being able to use it properly, so that it can be easily used for various processes in the body. Calcium, Vitamin D, Zinc, Vitamin C, Vitamin A are some of the key deficiencies highlighted below.

Instead of waiting for the flu bug to catch up with you, using the wheel below, will help you to identify how strong your immunity is and take the necessary precautions in prevention. If you are having 5/10 or more of the nutritional deficiencies highlighted below, you are at a higher risk of a more susceptible immunity, hence it is key for you to take more precautions in preventing the flu or cold.

We will be going through the wheel together this month, so that you can address the nutritional deficiencies that you are more prone to.

30/05/2025

The Role of Immunity Boosting During Winter

By Professor Stephen Mashingaidze and Rumbidzai Mukori William

Winter poses unique challenges to our immune systems. Key factors include:

- Cold temperatures : Weaker immune response.
- Low humidity: Increased susceptibility to infections.
- Limited sunlight: Reduced vitamin D levels
- Increased indoor exposure: Higher risk of transmission.

Immunity-Boosting Strategies:

- Stay hydrated: Drink plenty of water and warm liquids.
- Exercise regularly: Maintain physical activity to support immune function, despite the cold weather you can enjoy a wide range of indoor activities.
- Manage stress: Practice stress-reducing techniques like deep breathing, de-cluttering your bedroom, reducing to do things and excercise help to lower cortisol.
- Get enough sleep: Prioritize restful sleep to support immune function.

Key Nutrients:

- Vitamin C: Boosts immune function and fights infections. If you are not a fan of drinking lemon juice in water or tea, you can drizzle ontop of your salads or soups for a healthy boost. Oranges and naartjies are also great sources, but bell peppers, cabbage, tomatoes are also loaded with Vitamin C and are best taken raw with no or little trans fats from salad dressings or vegetable oils.
- Vitamin D: Essential for immune system regulation. Foods such as liver, eggs, mackerel and sun dried mushrooms are good sources.
- Zinc: Supports immune cell function and development. Enjoy more nuts, seeds, beef, chicken and some beans are good sources to consume daily.

By incorporating these strategies and nutrients into your daily routine, you can help support your immune system and reduce the risk of winter-related illnesses.

15/05/2025

It was an honour to be part of the ladies meeting today. Wealth creation is not only for today; but goes for generations to come and with the high number of lifestyle diseases. Taking small daily habits towards attaining personal health every day is a priority and a commitement that as women of the home, must be taken as a privelege and honour.

Key highlights of portion control at a family level, importance of eating as a family as a way of boosting self esteem of our children and improving school performance, drinking water as a preventative habit against dementia and gastritis. The role of the food industry in shaping our family cognitive brain functioning and ways to protect ourselves from false food claims were some of the areas covered.

08/05/2025

EVER WONDERED WHY YOU ARE ALWAYS CATCHING THE FLU BUG ?

Winter season is here and I know some of you are dreading sitting next to anyone who you hear sneezing or coughing, because you know that every year no matter how hard you try.

Our daily habits are the key for helping the body to strengthen innate immunity, which we are born with and develops over time as we grow older in combination with adaptive immunity that specifically targets the flu, which is why it can take a few weeks for you to fully recover once you catch it.

Practice these daily habits, to help keep your immune system working at its best and reduce the number of flu days this year. It all starts with making sure your gut health is at it's peak and what better way to do this than by feeding it well.

Picture has been extracted from Goodness Lover.

04/05/2025

28/04/2025

*Management of Fibroids and Hormonal Balance Holistically*
By Professor Stephen Mashingaidze and Rumbidzai Mukori-William, Fully Enrich Nutrition Clinic

Toxins are another key area that is growing interest, according to Dr Fuhrman, the body is built with a machinery to remove toxins, deconjugate them and make water soluble toxins by the liver to make fat cell toxins more soluble for excretion by the kidneys. By breaking up toxins into smaller pieces and releasing free radicals. But under very high amounts of toxins exposure, the DNA becomes damaged, with limited capacity to reduce exposure to poisons and stay healthy. It also increases the number of free radicals, which when beyond a certain level, can cause the cells to stop functioning well and begin to malfunction from high oxidative stress levels due to exposure from toxins, chronic stress and low intake of antioxidants consumption to counteract the effect on the cells in the body.

Harmful compounds or toxins are found in some fruits and vegetables, from pesticides. Cookware and food storage containers contain chemicals such phthalates in plastics, which cause hormone disruption and lead to fibroids formation. It is essential to be alert of the forever chemicals sprayed on cookware, such as non-stick pans that stay in your body for long periods of time. Plastic food storage, ziploc bags, plastic bottles have phthalates and DPA, which disrupt hormone production, particularly estrogen dominance and progesterone deficiency, which can contribute to fibroid growth and exacerbate symptoms (1).

*Holistic Approach to Management*
Our approach focuses on dietary changes, lifestyle modifications, and natural therapies to promote hormonal balance and reduce fibroid symptoms. By emphasizing more on key holistic approaches that can address the root causes and promote overall well-being. At Fully Enrich Nutrition Clinic, we combine our expertise in research science, osteopathy, and nutrition to provide a comprehensive framework for managing fibroids and hormonal balance naturally.

*Dietary Changes*
1. Eat Organic: Choose organic produce to minimize exposure to pesticides and endocrine-disrupting chemicals (2).
2. Increase Fiber: Fiber-rich foods like fruits, vegetables, and whole grains can help eliminate excess estrogen (3).
3. Omega-3 Rich Foods: Fatty fish, flaxseeds, and chia seeds support inflammation reduction and hormone regulation (4).
4. Cruciferous Vegetables: Broccoli, cauliflower, and kale contain compounds that support liver detoxification and estrogen balance (5).

*Lifestyle Modifications*
1. Regular Exercise: Physical activity can help reduce stress, improve insulin sensitivity, and promote hormonal balance.
2. Stress Management: Techniques like stretching and deep breathing can help regulate cortisol levels and reduce symptoms.
3. Reduction of toxins exposure, by replacing plastic ware with less toxic storage packaging material and cookware without non-stick or lifetime sprays.

*Natural Therapies*
1. Herbal Supplements: Certain herbs like chasteberry, milk thistle, and turmeric may help balance hormones and reduce inflammation (6).
2. Castor Oil Packs: Topical application of castor oil may help reduce inflammation and promote detoxification.

*Conclusion*
Managing fibroids and hormonal balance holistically requires a multifaceted approach that addresses diet, lifestyle, and natural therapies. By working together and incorporating these strategies, women can reduce symptoms, promote overall well-being, and improve their quality of life.

*References*
1. Journal of Women's Health, "The Role of Diet and Lifestyle in Managing Uterine Fibroids" (Vol. 25, Issue 3, 2020)
2. Environmental Health Perspectives, "Endocrine Disrupting Chemicals and Fibroid Risk" (Vol. 128, Issue 1, 2020)
3. Journal of Nutrition, "Fiber Intake and Hormone Regulation" (Vol. 150, Issue 4, 2020)
4. Journal of Clinical Endocrinology and Metabolism, "Omega-3 Fatty Acids and Hormone Balance" (Vol. 105, Issue 11, 2020)
5. Nutrition and Cancer, "Cruciferous Vegetables and Estrogen Balance" (Vol. 72, Issue 5, 2020)
6. Journal of Alternative and Complementary Medicine, "Herbal Supplements for Hormonal Balance" (Vol. 26, Issue 3, 2020)

By incorporating these references, the article provides a solid foundation for understanding the holistic management of fibroids and hormonal balance.

25/04/2025

https://www.facebook.com/share/p/15N6huJ64s/

Attending Day 2 of Food Revolution Summit 2025, every year I attend and always find the sessions to be eye openers. As a Nutritionist and Health coach, mental health issues are a part of the pillars we use in assisting our clients who require nutritional, and health wellness advise. so much to the extent that I am personally pursuing a Certification program in Sleep, stress and resilience coaching. As a way to ensure that a holistic approach is used in reducing mental health risk factors that if left untreated can lead to long term complications such as Alzheimer's, which is twice as common as breast cancer, and dementia taking your loved ones away from you gradually. It is one of the most expensive diseases to treat and the relentless demands of this disease, leads to 1 trillion dollars being used globally in caring for Alzheimer's disease patients, hence there is a need to find a solution more broadly. Research has shown that lifestyle changes such as a whole food, low fat, plant-based diet, strength training and stress reduction techniques (After 20 weeks those with Alzheimer's had significant impact on the cognitive levels overall levels).

My key takeaways from the world's leading brain health specialists:
Nutrition
Exercise
Unwind
Restorative sleep
Optimization of cognition

We have the power in our hands to determine our overall mental health and prevent the risk of mental health diseases that are incurable, by simply following the above techniques. Which are proving to show significant changes in the lives of those diagnosed with Alzheimers, Dementia and for prevention.

https://lnkd.in/dvkjZF6D Attending Day 2 of Food Revolution Summit 2025, every year I attend and always find the sessions to be eye openers. As a Nutritionist and Health coach, mental health issues are a part of the pillars we use in assisting our clients who require nutritional, and health wellness...

15/04/2025

Hormonal Balance and Fibroids: Exploring the Potential of Mushrooms and Stevia in Zimbabwe.

By Professor Stephen Mashingaidze and Rumbidzai Mukori William

Hormonal imbalances and fibroids can significantly impact a woman's quality of life. While conventional treatments are available, some individuals may seek complementary approaches to manage their symptoms. In this article, we'll explore the potential benefits of mushrooms and stevia in supporting hormonal balance and fibroid management. Hormonal imbalances can be caused by androgens: testosterone made from ovaries and DHEA made by adrenal glands which are usually caused by blood sugar imbalances, which overstimulate ovaries and chronic stress. Estrogen and progesterone are also affected by chronic stress levels and can lead to fibroid growth related to hormonal imbalances, amongst other factors.

*Mushrooms and Hormonal Balance*

Researchers at the University of Zimbabwe's Department of Biochemistry have studied indigenous Zimbabwean mushrooms' potential benefits in modulating hormonal pathways (1). University of Johannesburg's research highlights medicinal mushrooms' adaptogenic properties (2).

The Nutritional Power of Mushrooms*

Mushrooms are a nutrient-dense food that offers numerous health benefits. They are rich in antioxidants, University of London's Institute of Cancer Research highlights dietary antioxidants' role in reducing oxidative stress and inflammation associated with fibroids (5). Certain mushroom species contain antioxidants that may help alleviate fibroid symptoms.

Mushrooms are also a good source of vitamins B and D, copper, and selenium. These nutrients are key for maximum absorption of zinc, magnesium and omega 3, which according to researchers play a key role in addressing nutritional inadequacies.

*Stevia and Hormonal Balance*

University of Zimbabwe's Faculty of Medicine notes Stevia rebaudiana's potential in regulating blood sugar levels and improving insulin sensitivity (3). Harvard University School of Medicine research supports this finding (4).

*Conclusion*

While more research is needed, these studies suggest mushrooms and stevia may be useful additions to managing hormonal balance and fibroids. Using a variety of mushroom types, in a mushroom and spinach frittata or a stevia ginger shot or simply adding to hot beverages instead of sugar. Are simple ways to incorporate these superfoods in your diet this Easter.

Remember to consult a healthcare professional before making significant changes.

07/04/2025

The Impact of Hormones on Fibroids growth: Understanding Cortisol and Adrenaline.

By Professor Stephen Mashingaidze and Rumbidzai Mukori William

Last week we spoke about fibroids, due to the increasing research on fibroids and reproductive health. Cortisol or stress hormone plays a crucial role in regulating growth and development. Research has shown that cortisol and adrenaline, in particular, have a significant impact on growth patterns (Kirschbaum et al., 1999, Harvard University). In this article, we will explore the effects of cortisol and adrenaline on growth, highlighting the importance of hormonal balance with an emphasis on fibroids growth.

Cortisol, produced by the adrenal gland, is often referred to as the "stress hormone." Chronically elevated cortisol levels can slow down bone growth, reduce muscle mass, and impair nutrient absorption (Chrousos & Gold, 1992, University of London).

This can disrupt the balance of estrogen and progesterone, which can potentially create an environment more conducive to fibroid development. Increased inflammation, is another area of concern as some researchers believe it has a significant as well. Chronic stress can also weaken the immune system, potentially reducing the body’s ability to regulate cell growth and repair. It can also cause sleep disturbances, which are critical for hormone regulation and impact fibroid growth (Neurolaunch, 2024).

Adrenaline, also produced by the adrenal gland, is responsible for the body's "fight or flight" response. While adrenaline provides a temporary energy boost, prolonged exposure can negatively impact growth. Research has shown that excessive adrenaline levels can increase heart rate and blood pressure, reduce appetite and nutrient intake, and disrupt sleep patterns, all of which are not advisable for prevention of fibroid growth. (McEwen, 2007, Harvard University).

In conclusion, by understanding the impact of these hormones and maintaining hormonal balance, individuals can support optimal growth and overall wellbeing. Green tea chia seed superfood bowl, with a topping of dark chocolate shavings and berries in season or moringa turmeric latte is a delicious, yet simple way to manage these stress hormones. Be on the look out for these recipes and other lifestyle tips to reduce stress hormones, and become more resilient in facing day to day stresses without letting it control you.



References:

Chrousos, G. P., & Gold, P. W. (1992). The concept of stress and its relationship to steroids. University of London.

Kirschbaum, C., Pirke, K. M., & Hellhammer, D. H. (1999). The 'Trier Social Stress Test'--a tool for the measurement of chronic stress. Harvard University.

Neurolaunch. (2024). Stress and Fibroids: Exploring the Connection and Its Impact. Gray Matter Matters.

McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Harvard University.