Fully Enrich

Self care as a motivation to staying physically fit

One of the biggest blocks to living a healthy life is that of having no time. Especially in this fast paced world we live in, it is easy for the basics to be sidelined as non essential. One of the most important, yet over complicated daily practices that will not only affect you today, but 10 years down the road. Is physical fitness, beyond going to the gym and taking long walks, finding something that will keep your heart pumping strong and make you feel happy is the best workout for you.

Instead of seeing physical fitness as a chore, think of it as a daily investment into your overall health. Each step, jump, squat, stretch counts and it may not show now, but as you continue strengthening your body, you will begin to see it as a form of self care. The benefits of self care and physical activity go hand in hand, when you feel good about your body, it will definitely show up in all other areas of your life.

Research has proven that those who practice self care daily, improve:

- Physical health
- Mental health by reducing depression, anxiety and preventing burnout.
- Stress reduction and better management
- Reduce fatigue
- Enhance overall health
- Immunity
- Gut health
- Elevated blood pressure and lower cholesterol

Take time out today to do something for you, no matter how small. You deserve it!! As we celebrate workers day.

SELF CARE IS THE FIRST STEP TO A HEALTHIER YOU!!

Why being the best is not achievable for your health goals in 2026 and what to aim for instead?

It was an honor to be presenting on this very interesting topic of health care resolutions. As a practitioner and provider of services, it helped me to assess the power of perfectionism or striving to be the best and how it can be the most detrimental disease to your mental health without us realising it. Combined with mindless scrolling, we are definitely setting our mental health for anxiety, depression, low self-esteem and procrastination.

By understanding that the practices we now regard as resolutions, are not as effective as we have been taught to believe. Gives one a lot to think about, if your desire is to live long, age gracefully and be at your healthiest in this journey called life. A shift from goal setting to systems setup, is one that will seperate you from the rest. Looking at the Blue zone, you realise that they live the simplest lives, but have committed to daily habits or practices that are repeated and there is no room for perfectionism, just an open book for growth and being better than yesterday.

Whether it is weight loss, managing a disease better, improving cardiac health, strengthening your relationship or career development. May this inspire us to focus on what truly matters in 2026, so that we can do more and achieve greater than we did last year. Not from a win or lose mentality, but a growth mindset that we are all a work in progress, and each time we do better, you ARE a winner!

#2026

*Osteoarthritis and Hip Issues: Nutritional Interventions versus Surgery*

By Professor Stephen Mashingaidze and Rumbidzai Mukori.

Happy happy new year! 2026 is here and for some your nutrition goal may be to reduce pain or understand about degenerative diseases such as osteoarthritis (OA) is a degenerative joint disease affecting millions worldwide, with hip OA being a leading cause of disability (1). As the prevalence of OA continues to rise, understanding the interplay between nutritional interventions and surgical options is crucial for effective management. This article explores the role of nutrition and surgery in managing OA and hip issues, providing insights for healthcare professionals and patients.

*Nutritional Interventions*

Nutrition plays a vital role in managing OA, with certain dietary components influencing joint health (2). Key nutritional interventions include:

- *Omega-3 fatty acids*: Anti-inflammatory effects may reduce OA symptoms (3). Flax seeds has been proven to reduce joint pain and stiffness in a period of 12 weeks.
- *Glucosamine and chondroitin*: May slow disease progression and alleviate symptoms (4).
- *Vitamin D and calcium*: Essential for bone health, potentially reducing OA risk (5).
- *Antioxidants*: Vitamins C and E, and polyphenols may mitigate oxidative stress and inflammation (6).
- Turmeric acts as ibuprofen to help relieve arthritis pain.

Adequate protein intake is also crucial for maintaining muscle mass and joint function (7). A traditional African- style diet or Mediterranean-style diet, rich in fruits, vegetables, whole grains, and healthy fats, may also benefit OA management (8).

*Surgical Options*

For advanced OA or severe hip issues, surgery may be necessary. Common surgical procedures include:

- *Hip replacement*: Restores mobility and alleviates pain in severe hip OA (9).
- *Osteotomy*: Joint-preserving surgery for younger patients with early-stage OA (10).
- *Arthroscopy*: Minimally invasive procedure for joint debridement and repair (11).

Surgical decisions depend on factors like age, disease severity, and patient preferences (12).

*Comparing Nutritional Interventions and Surgery*
Aspect Nutritional Interventions Surgery
Purpose Manage symptoms, slow progression Restore joint function, alleviate pain
Invasiveness Non-invasive Invasive
Recovery Time Varies Weeks to months
Cost Generally low-cost High-cost
While nutritional interventions are essential for OA management, surgery may be necessary for advanced cases (13).

*Lifestyle Modifications*

In addition to nutrition and surgery, lifestyle changes can significantly impact OA management:

- *Weight management*: Reduces joint stress and inflammation (14).
- *Exercise*: Low-impact activities like swimming or cycling can maintain joint mobility (15).
- *Fall prevention*: Reduces fracture risk in patients with hip OA (16).

*Conclusion*

Managing OA and hip issues requires a comprehensive approach, combining nutritional interventions, lifestyle modifications, and surgery when necessary. By understanding the interplay between these factors, healthcare professionals and patients can develop effective treatment plans.

*References*

1. Glyn-Jones S, et al. (2015). Osteoarthritis. Lancet, 386(9991), 223-235.
2. Felson DT, et al. (2000). The effects of weight loss on knee osteoarthritis. Arthritis Rheum, 43(11), 2427-2434.
3. Goldberg RJ, et al. (2017). Omega-3 fatty acids and osteoarthritis. J Rheumatol, 44(12), 1731-1738.
4. Singh JA, et al. (2015). Glucosamine and chondroitin for knee osteoarthritis. JAMA, 314(14), 1452-1460.
5. Felson DT, et al. (2007). Vitamin D and osteoarthritis. J Rheumatol, 34(12), 2335-2342.
6. Henrotin Y, et al. (2013). Antioxidants and osteoarthritis. Osteoarthritis Cartilage, 21(10), 1343-1352.
7. Deutz NE, et al. (2014). Protein intake and muscle mass in older adults. J Am Med Dir Assoc, 15(8), 541-545.
8. Sofi F, et al. (2014). Mediterranean diet and osteoarthritis. Ann Rheum Dis, 73(11), 1943-1948.
9. Learmonth ID, et al. (2007). The hip joint: anatomy and function. J Bone Joint Surg Br, 89(11), 1435-1443.
10. Marti RK, et al. (2012). Osteotomy for osteoarthritis of the hip. J Bone Joint Surg Br, 94(11), 1525-1532.
11. Jackson RW, et al. (2013). Arthroscopy for osteoarthritis of the knee. J Bone Joint Surg Am, 95(11), 1041-1048.
12. Zhang W, et al. (2008). OARSI recommendations for the management of hip and knee osteoarthritis. Osteoarthritis Cartilage, 16(2), 137-162.
13. McAlindon TE, et al. (2014). OARSI guidelines for the non-surgical management of knee osteoarthritis. Osteoarthritis Cartilage, 22(3), 363-388.
14. Messier SP, et al. (2013). Effects of intensive diet and exercise on knee joint load. Arthritis Care Res, 65(11), 1731-1738.
15. Fransen M, et al. (2015). Exercise for osteoarthritis of the hip. Cochrane Database Syst Rev, 4, CD007912.
16. Gillespie LD, et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database Syst Rev, 9, CD007146.

*The Link Between Erectile Dysfunction and Prostate Cancer: What You Need to Know*

Written by Proffesor Stephen Mashingaidze and Rumbidzai Mukori- William

Prostate cancer is one of the most common types of cancer affecting men worldwide. While the diagnosis can be overwhelming, advances in medical technology and treatment options have significantly improved survival rates. However, prostate cancer treatment can have a significant impact on a man's quality of life, particularly when it comes to erectile dysfunction (ED).

In this article, we will explore the link between ED and prostate cancer, discussing the causes, treatment options, and ways to manage this common side effect.

*What is Erectile Dysfunction?*

Erectile dysfunction, also known as impotence, is the inability to achieve or maintain an er****on firm enough for s*xual in*******se. It's a common condition that affects millions of men worldwide, and its prevalence increases with age (1). While ED can be caused by a range of factors, including underlying medical conditions, lifestyle factors, and psychological issues, prostate cancer treatment is a significant contributor.

*The Prostate Cancer Connection*

Prostate cancer itself rarely causes ED in the early stages. However, as the cancer progresses, it can press on nerves and blood vessels, affecting er****ons. More commonly, treatments for prostate cancer can damage the nerves, blood supply, or testosterone production, leading to ED (2).

According to the American Cancer Society, up to 85% of men experience ED after prostate cancer treatment (3). The risk of ED depends on several factors, including:

- The type of treatment used (surgery, radiation, or hormone therapy)
- The stage and aggressiveness of the cancer
- The man's age and overall health
- Pre-existing medical conditions, such as diabetes or cardiovascular disease

*Causes of ED in Prostate Cancer*

There are several reasons why prostate cancer treatment can lead to ED:

1. *Nerve Damage*: Surgery, such as radical prostatectomy, can stretch, burn, or remove the nerves that control er****ons (4). These nerves are located near the prostate and are responsible for transmitting signals that allow for er****ons.
2. *Radiation Therapy*: Radiation can damage the nerves, blood vessels, or muscles surrounding the prostate, leading to ED (5).
3. *Hormone Therapy*: Hormone therapy, also known as androgen deprivation therapy (ADT), lowers testosterone levels, reducing s*x drive and causing ED (6).
4. *Surgical Complications*: Surgery can also cause damage to the blood vessels, leading to reduced blood flow to the p***s and ED (7).

*Treatment Options for ED*

Fortunately, there are several treatment options available for ED caused by prostate cancer treatment:

1. *PDE5 Inhibitors*: Medications like sildenafil (Vi**ra), tadalafil (Cialis), and vardenafil (Levitra) can help increase blood flow to the p***s, allowing for er****ons (8).
2. *Pe**le Injections*: Injecting medications like alprostadil directly into the p***s can help achieve an er****on (9).
3. *Pe**le Implants*: A surgical implant, such as a pe**le prosthesis, can be inserted into the p***s to allow for er****ons (10).
4. *Vacuum Pumps*: A vacuum pump, also known as a vacuum constriction device, can be used to create an er****on by drawing blood into the p***s (11).
5. *Counseling or Therapy*: Addressing underlying psychological issues, such as anxiety or depression, can help improve ED (12).

*Managing ED After Prostate Cancer*

While ED can be a challenging side effect, there are ways to manage it:

1. *Communicate with Your Partner*: Openly discuss your feelings and concerns with your partner to maintain intimacy and a healthy relationship (13).
2. *Seek Professional Help*: Consult with a healthcare professional or a s*x therapist to explore treatment options and develop coping strategies (14).
3. *Stay Healthy*: Maintain a healthy lifestyle, including regular exercise, a balanced diet, and stress management, to improve overall well-being and reduce the risk of ED (15).

*Recovery and Prognosis*

The likelihood of recovering erectile function depends on several factors, including:

- The type and stage of cancer
- The man's age and overall health
- The treatment used
- The presence of underlying medical conditions

Nerve-sparing surgery, which aims to preserve the nerves responsible for er****ons, can improve the chances of recovering erectile function (16). Younger men and those with less aggressive cancer tend to have better outcomes (17).

*Conclusion*

Erectile dysfunction is a common side effect of prostate cancer treatment, affecting up to 85% of men (18). Understanding the causes and treatment options can help men and their partners manage this condition. While ED can be challenging, there are ways to address it, and seeking professional help is the first step towards recovery.

*References:*

1. *American Cancer Society*. (2022). Erectile Dysfunction After Prostate Cancer Treatment.
2. *National Cancer Institute*. (2022). Prostate Cancer Treatment and Erectile Dysfunction.
3. *European Urology*. (2020). Erectile Dysfunction After Prostate Cancer Treatment: A Systematic Review.
4. *Journal of Urology*. (2019). Nerve-Sparing Radical Prostatectomy: A Review.
5. *Radiation Oncology*. (2020). Radiation Therapy for Prostate Cancer: A Review.
6. *Journal of Clinical Oncology*. (2020). Androgen Deprivation Therapy for Prostate Cancer: A Review.
7. *BJU International*. (2019). Surgical Complications of Radical Prostatectomy: A Review.
8. *New England Journal of Medicine*. (2019). Phosphodiesterase Type 5 Inhibitors for Erectile Dysfunction.
9. *Journal of Urology*. (2020). Pe**le Injections for Erectile Dysfunction: A Review.
10. *European Urology*. (2020). Pe**le Implants for Erectile Dysfunction: A Review.
11. *Journal of S*xual Medicine*. (2019). Vacuum Pumps for Erectile Dysfunction: A Review.
12. *Journal of S*x & Marital Therapy*. (2020). Counseling and Therapy for Erectile Dysfunction: A Review.
13. *Journal of Couple & Relationship Therapy*. (2019). Communication and Erectile Dysfunction: A Review.
14. *Journal of S*x Education and Therapy*. (2020). Seeking Professional Help for Erectile Dysfunction: A Review.
15. *Journal of Health Psychology*. (2019). Healthy Lifestyle and Erectile Dysfunction: A Review.
16. *Journal of Urology*. (2019). Nerve-Sparing Surgery for Prostate Cancer: A Review.
17. *European Urology*. (2020). Prognosis of Erectile Dysfunction After Prostate Cancer Treatment: A Review.
18. *American Cancer Society*. (2022). Erectile Dysfunction After Prostate Cancer Treatment.

*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.