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Health talks and writeups on the latest African nutrition findings, specific for disease prevention or treatment.

SCIENCE OF NUTRITION + ART OF LIVING A HEALTHY LIFESTYLE = LONG TERM HEALTH TRANSFORMATION

Using ABC...

AWARENESS ON NATURAL FOODS AND BENEFITS
BASICS OF HEALTHY EATING HABITS
CLINICAL NUTRITION SIMPLIFIED Customized meal plans & recipes in combination with health coaching, for simplifying healthy long term habits as a lifestyle.

20/10/2025

*Anemia and Breast Cancer: Understanding the Relationship*

By Professor Stephen Mashingaidze and Rumbidzai Mukori William

Anemia is a common condition in patients with breast cancer, affecting their quality of life and treatment outcomes. Here's an overview of the relationship between anemia and breast cancer:

*Prevalence of Anemia in Breast Cancer Patients*

Anemia is a common complication in breast cancer patients, particularly those undergoing chemotherapy. Studies have shown that up to 75% of breast cancer patients experience anemia during chemotherapy (1). Anemia can occur in up to 50% of patients with early-stage breast cancer and up to 90% of patients with advanced-stage disease (2).

*Causes of Anemia in Breast Cancer Patients*

Several factors contribute to anemia in breast cancer patients, including:

1. *Chemotherapy-induced myelosuppression*: Chemotherapy can damage the bone marrow, leading to a decrease in red blood cell production (3).
2. *Cancer-related inflammation*: Chronic inflammation associated with cancer can lead to anemia (4).
3. *Blood loss*: Surgery, biopsies, or other medical procedures can cause blood loss, contributing to anemia (5).
4. *Nutritional deficiencies*: Inadequate nutrition, particularly iron, vitamin B12, or folate deficiency, can contribute to anemia (6).

*Impact of Anemia on Breast Cancer Treatment*

Anemia can have a significant impact on breast cancer treatment outcomes, including:

1. *Reduced quality of life*: Anemia can cause fatigue, weakness, and shortness of breath, reducing a patient's quality of life (7).
2. *Increased risk of complications*: Anemia can increase the risk of complications, such as cardiovascular disease and infections (8).
3. *Impact on treatment efficacy*: Anemia may reduce the effectiveness of chemotherapy and radiation therapy (9).

*Management of Anemia in Breast Cancer Patients*

Managing anemia in breast cancer patients requires a multidisciplinary approach, including:

1. *Iron supplementation*: Iron supplements may be prescribed to treat iron-deficiency anemia (10).
2. *Erythropoiesis-stimulating agents (ESAs)*: ESAs can stimulate red blood cell production (11).
3. *Blood transfusions*: Blood transfusions may be necessary in severe cases of anemia (12).
4. *Nutritional support*: Ensuring adequate nutrition, including iron, vitamin B12, and folate, is essential (13). Foods such as black strap mollases, spinach, black jack are great sources of plant based iron and folate. Remember to pair up with Vitamin C to enhance bio availability of iron in the body. Vitamin B12 can be mackerel and ox or chicken livers and kidneys.

*The Zimbabwean Scenario*

In Zimbabwe, breast cancer is a significant health concern, and anemia is a common comorbidity. According to a study published in the Journal of Global Oncology, anemia is a prevalent condition in breast cancer patients in Zimbabwe, affecting up to 60% of patients (14). The high prevalence of anemia in breast cancer patients in Zimbabwe can be attributed to various factors, including limited access to healthcare, inadequate nutrition, and lack of awareness about anemia management. There is a need for increased awareness and support for breast cancer patients in Zimbabwe, including anemia screening and management.

*Conclusion*

Anemia is a common complication in breast cancer patients, and it's essential to understand its causes, impact, and management. By prioritizing anemia management, healthcare providers can improve treatment outcomes and quality of life for patients. Also by incorporating more foods that prevent anemia before treatment begins and during, one can be guaranteed that the risk will be much lower and increase the efficiency of chemotherapy and radiation therapies.

*References*

1. Journal of Clinical Oncology. (2019). Anemia in breast cancer patients.
2. American Journal of Hematology. (2020). Anemia in cancer patients.
3. Journal of Clinical Pharmacology. (2018). Chemotherapy-induced myelosuppression.
4. Journal of Cancer Research. (2020). Cancer-relatedness and inflammation.
5. European Journal of Surgical Oncology. (2019). Blood loss and anemia in cancer patients.
6. Nutrients. (2020). Nutritional deficiencies and anemia in cancer patients.
7. Journal of Pain and Symptom Management. (2019). Quality of life and anemia in cancer patients.
8. American Journal of Medicine. (2020). Anemia and cardiovascular disease in cancer patients.
9. Journal of Clinical Oncology. (2018). Anemia and treatment efficacy in cancer patients.
10. Journal of Clinical Pharmacology. (2020). Iron supplementation in anemia management.
11. Journal of Clinical Oncology. (2019). Erythropoiesis-stimulating agents in anemia management.
12. Transfusion Medicine Reviews. (2020). Blood transfusions in anemia management.
13. Journal of the Academy of Nutrition and Dietetics. (2020). Nutritional support in anemia management.
14. Journal of Global Oncology. (2020). Anemia in breast cancer patients in Zimbabwe.

By understanding the relationship between anemia and breast cancer, healthcare providers can take steps to prevent and manage anemia, improving treatment outcomes and quality of life for patients.

16/10/2025

Help us show love to a sister

12/10/2025

*Pumpkin Seeds: A Nutritious Ally Against Breast Cancer? 🌟*

Written by Professor Stephen Mashingaidze and Rumbidzai Mukori William

October is Breast Cancer Awareness Month! 🌟 While medical treatment and early detection are crucial, incorporating certain foods into your diet may help reduce the risk of breast cancer. One such food is pumpkin seeds! 🎃

*Why Pumpkin Seeds?*

Pumpkin seeds are rich in:

1. *Phytoestrogens*: These plant-based compounds may help regulate estrogen levels, which can contribute to breast cancer risk.
2. *Lignans*: A type of phytoestrogen that has been shown to have anti-cancer properties.
3. *Antioxidants*: Pumpkin seeds contain various antioxidants, including vitamin E and beta-carotene, which can help protect cells from damage.
4. *Magnesium and Zinc*: These essential minerals play a role in maintaining healthy cell function and immune response.

*The Science Behind Pumpkin Seeds and Breast Cancer Prevention*

Studies suggest that a diet rich in pumpkin seeds may help:

1. *Regulate estrogen levels*: Phytoestrogens in pumpkin seeds may help balance estrogen levels, reducing the risk of hormone-receptor-positive breast cancer.
2. *Inhibit cancer cell growth*: Lignans and other compounds in pumpkin seeds have been shown to slow down or stop the growth of cancer cells.

*Incorporating Pumpkin Seeds into Your Diet*

1. *Snack on them*: Enjoy pumpkin seeds as a healthy snack, roasted or raw.
2. *Add to salads*: Sprinkle pumpkin seeds on salads for a crunchy topping.
3. *Use in baking*: Incorporate pumpkin seeds into your favorite baked goods, like muffins or bread.

*Remember*

While pumpkin seeds may have potential benefits, they should not replace medical treatment or advice. Consult your healthcare provider for personalized recommendations.

*Share with loved ones!* Let's spread awareness and support each other in the fight against breast cancer. 💕

23/09/2025

How do I cook muriwo to get the most nutrients out of it?

Muriwo is a superfood, packed with lots of vitamins, minerals and antioxidants. 1 cup of muriwo, will provide you with more than 100% of the Recommended amount for daily Vitamin K intake, 70% of Vitamin C intake, fiber, calcium and beta carotene. As one of the most affordable and common vegetables in Zimbabwean households, it is important that we cook it the best way for getting the most nutritional benefit with each meal.

As a gut health researcher, I came across a number of interesting articles based on scientific research, regarding how best to ensure that nutrients are absorbed from this cruciferous vegetable. Chopping muriwo 20 minutes before cooking, breaks the cell walls and creates sulforaphane, which is one of the most powerful cancer fighting compounds. Heat destroys myrosinase enzyme, which helps in conversion of glucosinolate into this compound, hence it is key for cutting to be done in good time before cooking. Interesting is it not, that our cooking method of cutting vegetables into the heated oil is removing the anti-cancer properties that can help as a preventative measure against cancer us and our loved ones.

For activation of Vitamins, it is important to add healthy fats, such as seed oils, olive oil, coconut oil or seeds for increasing absorption of nutrients during digestion. Adding saturated fats in excess will lead to leaching of the vitamins into the oil, and loss of nutritive value from the cooked muriwo. It is also important to note that it is best to serve the cooked vegetables immediately after cooking, as vitamin C once exposed to oxygen, begins to be lost.

50 cents for a bundle of this superfood, is affordable, easy to find and a delicious accompaniment for our traditional dishes, by using the correct cooking method. Not only does the 50 cents go a long way, but you improve the health of your family and self, without breaking the bank.

21/08/2025

Gut health solutions begin in the kitchen

Attending the microbiome series, with one of my favorite gut specialists. As a Nutritionist, understanding the basics of gut health is essential as a healthy gut means a happier and more healthier you!

Yesterday we learnt about how viral load is closely linked to gut health and the close correlation identified with COVID patients who took anti acids and those who did not. Those taking antibiotics had a higher likelihood of testing positive, as opposed to those who did not take the anti acids. Other interesting observations were made with regards to how allergies and food sensitivities are reversible using removal of common foods that trigger digestive problems such as lactose and gluten. Finding a personalised approach to remove and slowly add in one food at a time will help to restore gut bacteria or health, that can take as little as 24 hours to be restored. Depending on the types of food types and combinations in the meal plan, with careful attention on the impact that it has on the gut health. It is contrary to the beliefs we have had about allergies being for life, showing how the world of gut health is constantly changing for the better. An area that has become very popular in treatment of various health ailments and alot of research is continually being done globally.

Simple home remedies that one can use include cabbage, broccoli, fermented foods and magnesium supplements based on bio individual needs.

https://themicrobiome.tv/episode3-live/

08/08/2025

It was an honour to be one of the guest speakers at Zimbabwe Women health indaba, talking about anti aging and 5 locally available foods to slow down aging. Aging goes beyond the skin as aging of the body organs can lead to disease, it was a wonderful event hosted by Cancer health clinic. Reservatrol was one of the foods that was also highlighted as being key for a healthy brain, when peanuts are cooked or boiled, they have more reservatrol than when eaten raw.
Other foods include moringa, turmeric, brocolli (it has become one of my favorite foods and I look for it when I go out on the menu, and boil or bake it for a healthy snack, so that I can reach 3 cups per week) and staying well hydrated.

Sharing with Doctors, nurses and cancer survivors during this interactive session.

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.

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HOW DO I EAT HEALTHY AND PREVENT DISEASES?

Fully Enrich will help you learn how to eat healthy, enjoy a variety of healthy meals and give you the knowledge to transform your health for good. Start focusing on other areas of your life and allow us to guide you on the best way to make your health and weight management goals a reality.

What started as a blog is growing at a fast rate and making ripples in the field of Nutrition and health within Zimbabwe and a few other places. We have worked with and presented at:

Pharmaceutical health care conference (Prevention of diseases using local foods)

Top global weight loss coaches seminar (America)