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Author: Amarachi Excel

My Wholesome Living / Articles posted by Amarachi Excel (Page 4)

Postpartum Depression: Causes, Signs & How to Heal Naturally

December 4, 2025
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Faith, Health, Motivation

Postpartum depression (PPD) is one of the most misunderstood conditions new mothers face. While many women expect joy after childbirth, some experience deep sadness, disconnection, emotional heaviness, or a loss of interest in things they once enjoyed. If you're reading this, you are not alone, and you are not “weak.”Postpartum depression is common, treatable, and nothing to be ashamed of. This guide explains the causes, symptoms, and natural healing options that support recovery. 🔍 What Is Postpartum Depression? Postpartum depression is a mood disorder that occurs after childbirth and affects how a mother feels, thinks, and connects emotionally. It goes beyond the “baby blues,” which usually last 5–14 days.PPD can persist for weeks, months, or longer without support. It can happen: After vaginal birth or C-section After breastfeeding begins or stops ...

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Menstrual Nutrition: What to Eat and What to Avoid

December 4, 2025
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Health, Lifestyle, Nutrition

Your period does not have to feel like a battle every month. What you eat during your menstrual cycle plays a huge role in your energy, mood, cramps, bloating, and overall hormonal balance. This guide breaks down the best foods to include, the foods to avoid, and practical meal ideas to help you feel your best at every cycle. 🔍 What Happens to Your Body During Menstruation? During your period: Hormones like estrogen and progesterone drop Your body loses iron Inflammation rises Cravings increase Blood sugar may fluctuate Energy may drop The right nutrition helps you restore nutrients, reduce inflammation, balance hormones, and stabilize energy. ✔️ What to Eat During Your Period 1. Iron-Rich Foods You lose iron during menstruation. Low iron causes fatigue, dizziness, and brain fog. Eat more: Spinach Beans Eggs ...

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How to Balance Hormones Naturally After Childbirth

December 4, 2025
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Exercise, Fitness, Health, Lifestyle, Motivation, Nutrition

After giving birth, your body goes through one of the biggest hormonal shifts of your entire life. Estrogen, progesterone, cortisol, thyroid hormones, and prolactin all rise and fall at different speeds. This sudden change can affect your mood, sleep, appetite, energy levels, and even your emotions. The good news? There are natural, safe, and effective ways to help your hormones return to balance while supporting your physical and emotional recovery. Let’s break it down in a clear and simple way. 1. Understanding Postpartum Hormones After childbirth, several hormones shift dramatically: • Estrogen & Progesterone drop quickly This can affect mood, energy, and emotional stability. • Prolactin increases Supports breastfeeding and may lower estrogen temporarily. • Cortisol rises Due to stress, lack of sleep, and physical recovery. • Thyroid hormones may fluctuate Some women develop temporary imbalances called...

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How to Build a Strong Immune System Naturally

December 3, 2025
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Uncategorized

Your immune system protects you from sickness, infections, inflammation, and chronic diseases. A strong immune system means fewer illnesses, faster healing, more energy, better mood, and a healthier life overall. The good news? You can build a strong immune system naturally with simple everyday habits. Here’s how to strengthen your immunity from the inside out. 1. What Is the Immune System? Your immune system is a network of organs, cells, and proteins that defend you against viruses, bacteria, and harmful invaders. It includes: White blood cells Bone marrow Lymph nodes Spleen Gut microbiome Skin barrier A strong immune system reacts fast and protects you quickly. A weak one struggles and gets overwhelmed easily. 2. Signs Your Immune System Is Weak If your immunity is low, you may experience: Frequent colds or infections Slow...

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Healthy Nigerian Meals for Babies 6–12 Months and Recipes

December 3, 2025
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Health, Nutrition

Introducing Nigerian foods to babies is one of the best ways to build strong, healthy eating habits early. Between 6–12 months, babies need meals that are soft, nutrient-dense, iron-rich, and gentle on the stomach. This guide includes nutritionist-approved Nigerian meals, age-appropriate textures, and detailed recipes you can start using today. 1. When Can Babies Start Eating Solid Nigerian Foods? Babies can start solids at 6 months, according to paediatric guidelines. Your baby is ready if they: Sit with little support Show interest in food Open their mouth for a spoon Have good head and neck control Before 6 months, babies should take only breast milk or formula. 2. Nutrients Babies Need Between 6–12 Months For healthy growth and brain development, focus on: ✔ Iron Prevents anaemia and supports brain developmentSources: beans, egg yolk, chicken,...

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Baby Formula Guide: Choosing the Safest Options in 2026

December 3, 2025
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Nutrition

Choosing a safe baby formula in 2026 is easier, but also more confusing than ever. With new research, stricter guidelines, and more brands on the market, many parents don’t even know where to start from. This guide simplifies everything nutritionists, pediatricians, and child-health experts recommend for formula-fed babies. 1. What Makes a Baby Formula “Safe” ? A safe formula must meet these seven criteria: 1. Clean, high-quality ingredients Free from unnecessary additives, artificial sweeteners, or harsh preservatives. 2. Low heavy-metal risk Many formulas (especially rice-based products) previously tested high for heavy metals.Safer formulas reduce or eliminate high-risk ingredients. 3. Modeled after breast milk The closer the nutrient profile is to breast milk, the better for digestion and brain development. 4. Transparent labeling Brands must openly disclose sourcing, processing, and testing. 5. Good protein structure Partially hydrolyzed or gentle...

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Is Cerelac Healthy? What Every Nigerian Mom Should Know (2026)

December 3, 2025
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Nutrition

Cerelac is one of the most popular baby cereals in Nigeria. Almost every mom knows it, and many babies grow up eating it. But over the years, questions have grown:Is Cerelac healthy? Is it good for babies? Are there better alternatives? This 2026 guide breaks everything down in a simple, honest way, to enable you make the best decision for your baby without fear or confusion. What Is Cerelac? Cerelac is an instant cereal made for babies. It is usually made from: Processed grains Added sugars (in some variants) Added vitamins Added minerals Milk powder (depending on the type) It is designed to be convenient, quick, and easy to digest. Is Cerelac Healthy for Babies? Cerelac is not harmful, but it is not the most nutrient-dense food your baby can eat. It...

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7 Common Deficiencies in Children (And What to Do About Them)

December 3, 2025
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Health, Nutrition

Many parents assume their children are eating well, yet millions of kids are silently battling nutrient deficiencies. These deficiencies affect growth, immunity, school performance, mood, and overall development. The good news? Most deficiencies are easy to prevent with the right foods and habits. Here are the 7 most common deficiencies in children—and what parents can do to fix them. Why Nutrient Deficiencies Are Common in Children Children grow fast and need more nutrients than adults. Deficiencies happen because of: Picky eating Poor food choices Low intake of fruits and vegetables Highly processed diets Lack of sunlight Rapid growth phases Digestive issues Understanding these deficiencies early helps parents support better growth, immunity, and brain development. 1. Iron Deficiency Common in: Toddlers, school-age kids, picky eatersSymptoms: Tiredness, pale skin, low appetite, slow learning Iron...

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The Best Natural Remedies for Colds in Children (Safe & Effective Options)

December 3, 2025
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Nutrition

Every parent knows the worry that comes when a child wakes up coughing, sneezing, or looking weak. Colds are common in children, especially during weather changes. The good news is that most colds improve with simple, safe, natural remedies that support the child’s immunity without unnecessary medications. Below are the top natural remedies nutritionists, pediatricians, and holistic practitioners recommend. Why Children Catch Colds Easily Children catch colds more often because: Their immune systems are still developing They touch surfaces and their face frequently Weather changes stress the body School and playgrounds increase exposure Most colds are viral, not bacterial, which means they do not require antibiotics. What children need is comfort, hydration, and immune support. 1. Warm Fluids Examples: Warm water, warm pap, broth, herbal teas (age-appropriate) Warm fluids help to: Loosen...

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10 Foods Every Growing Child Should Eat Weekly (According to Nutritionists)

December 3, 2025
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Nutrition

Every parent wants a child who grows well, learns fast, and stays healthy. But the secret behind strong immunity, sharp brains, and steady growth is consistent nutrition. According to nutritionists, children need a mix of healthy fats, protein, complex carbs, vitamins, and minerals — and these 10 foods provide exactly that. These foods are affordable, easy to prepare, kid-friendly, and perfect for Nigerian and global diets. Let’s dive in. 1. Eggs Nutrients: Protein, choline, vitamin D, healthy fatsBenefits: Brain development, strong muscles, improved memory Eggs are one of the most complete foods on earth. The choline in the yolk supports brain development and memory, while the protein keeps children full and energized. How to serve: Boiled eggs Egg stew Scrambled eggs with veggies 2. Oats Nutrients: Fiber, B vitamins, mineralsBenefits: Stable energy, healthy digestion, improved focus Oats...

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