DISCLAIMER: This article is long but worth your time

The reason we started our 66 days challenge is because of the needless suffering people are going through on account of bad behavior pattern and unhealthy lifestyle. We have been on this challenge for 30 days now. We are almost halfway.

Wellness is the process of learning about and engaging in behaviors that are likely to lead to optimal health if applied properly and consistently. We started by learning about the unhealthy behaviors we do so that we can avoid them. We have also been learning some healthy behaviors we do not do that we need to start engaging in to better health.

We have 3 more days to move to step two; Engaging or execution. Come with me we delve into more unhealthy lifestyle behaviors we need to be aware of and make necessary changes.

What lifestyle choices lead to unhealthy lifestyle?

1. Eating too much salt

The amount of salt we consume has a direct effect on our blood pressure. Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body raises your blood pressure.  The more salt you eat, the higher your blood pressure. Most of the packed food have too much salt I them. Sat is used as a preservative. Even healthy snacks like nuts are salted. Choose the unsalted ones for better health.


The higher your blood pressure, the greater the strain on your heart, arteries, kidneys and the brain. This can lead to heart attacks, strokes, dementia and kidney diseases. Consuming too much salt may mean that blood pressure medicines (such as diuretics) don’t work as well as they could.

2. Too Much Sweeteners

Beverages like coffee and tea, sugary drinks, candy, baked pastries and sweetened dairy like yoghurt are some of sources of added sugar. Packed snacks like bread and cakes, tomato sauce and protein bars all have loads of sugar in them. This makes it very easy to end up with glucose overload in the blood.

Here’s a closer look at how sugar can mess with your entire health from head to toe.

a. Your Brain

Eating sugar gives your brain a huge surge of a feel-good chemical called dopamine. This explains why you’re more likely to crave a candy bar at 3 p.m. than an apple or a carrot. Because whole foods like fruits and veggies don’t cause the brain to release as much dopamine, your brain starts to need more and more sugar to get that same feeling of pleasure. This causes those “gotta-have-it” feelings for your after-dinner ice cream that are so hard to tame. This trend leads to accumulation of sugar in the blood stream leading to complications in the part of the brain that deals with memory and much more.

Sugar is sweet but it has too many side effects in the body. The danger is we have just too many types of sugars in our diet these days. . From those found in fruits, vegetables, tubers, starches like grains all the way to sweeteners like sugar and honey. And many of these sugars are refined and therefore spike the glucose level at once. Take note that there is no good sugar if consumed in very large quantities. Good advice is control your intake to keep away from many health complications

b. Your Mood
The occasional candy or cookie can give you a quick burst of energy (or “sugar high”) by raising your blood sugar levels pap! When your levels drop as your cells absorb the sugar, you may feel jittery and anxious (the dreaded “sugar crash”). But if you’re reaching out for the candy bar too often, sugar starts to have an effect on your mood beyond that 3 p.m. slump: Studies have linked a high sugar intake to a greater risk of depression in adults.

c. Your Teeth
Bacteria that cause cavities love to eat sugar lingering in your mouth after you eat something sweet. Sugar provides a healthy working environment for bacteria to operate that proceeds to eat away the enamel exposing our teeth to various forms of oral diseases like cavities and tooth decay.

e. Your Skin
Another side effect of too much sugar is body inflammation.  Inflammation may make your skin age faster. Sugar attaches to proteins in your bloodstream and creates harmful molecules called “AGEs,” or advanced glycation end products. These molecules age your skin. They have been shown to damage collagen and elastin in our skin — protein fibers that keep our skin firm and youthful. The result? Wrinkles and saggy skin.

f. Your Liver
An abundance of added sugar may cause your liver to become resistant to insulin, an important hormone that helps turn sugar in your bloodstream into energy. This means your body isn’t able to control your blood sugar levels as well. This is the leading cause of type 2 diabetes.

g.Your Heart
When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries. It causes their walls to age faster than normal and get tense, which adds stress to your heart and damages it over time. This can lead to heart disease, heart attacks, and strokes. Research also suggests that eating less sugar can help lower blood pressure, a major risk factor for heart disease. People who eat a lot of added sugar (where at least 25% of their calories comes from added sugar) are twice as likely to die of heart disease as those whose diets include less than 10% of total calories from added sugar.

h. Your Pancreas
When you eat, your pancreas pumps out insulin. But if you’re eating way too much sugar and your body stops responding properly to insulin, your pancreas starts pumping out even more insulin. Eventually, your overworked pancreas will break down and your blood sugar levels will rise, setting you up for type 2 diabetes and heart disease.

i. Your Kidneys
If you have diabetes, too much sugar can lead to total kidney damage. The kidneys play an important role in filtering your blood sugar. Once blood sugar levels reach a certain level, the kidneys start to let excess sugar into your urine. If left uncontrolled, diabetes can damage the kidneys, which prevents them from doing their job in filtering out waste in your blood. This can lead to kidney failure and result to dialysis. This is a very expensive procedure which we can avoid by watching our sugar intake among other products and healthy behavior patterns like taking lots of water

j. Your Body Weight
This probably isn’t news to you, but the more sugar you eat, the more you’ll weigh. Research shows that people who drink sugar-sweetened beverages tend to weigh more – and are at a higher risk for type 2 diabetes- than those who don’t. One study even found that people who increased their sugar intake gained about 1.7 pounds in less than 2 months. Sugar is converted to glucose that gives the body energy. If you take more than your energy requirements, the excess is converted to fat and stored. This is how we become overweight

k. Your Sexual Health
You may want to skip the dessert on date night: Sugar may impact the chain of events needed for the pleasures in the bedroom. “One common side effect of chronically high levels of sugar in the bloodstream is that it can make a man impotent. This is because it affects your circulatory system, which controls the blood flow throughout your body and needs to be working properly to get and keep the sexual organ fully functional.


Health is the aggregate of the daily choices we make in our everyday life, the food we eat, what we put on our skin, the environment we live in among others. Simple activities we ignore such as monitoring our sugar intake, salt intake and bad eating habits impact directly on our health. In nature, there are tons of activities that impacts negatively on health.

These two products we consume in all our meals have major implications to our health. These tips will guide you on the choices to make. Take necessary action to better your health.

Keep it here for more updates on good health and lifestyle choices.

Your total wellness is our concern

With profound regards,
Mina Azimio
Conference Speaker and Corporate Trainer in Wellness.

Cc: kevin Ochieng

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