Category: Family Health

The living body is a complex of many chemical components.  Much of our flesh, from skin to muscles and internal organs to the brain and nerves is made up of organic matter formed from carbon, hydrogen, oxygen, and nitrogen.  These basic elements are recycled back into the earth when we die and the body decays. “Remember, man, that dust you are and unto dust you will return” is not just a biblical statement.  It is the reality of life.  It is as much fundamental biology as it is fundamental spirituality.  The very dust that clings to your feet or you breathe through your nose might have once been part of the bodies of your ancestors. Even when a body is cremated, the smoke, made of these elements, comes back to the earth.

Minerals are elements from the earth that we take in through our foods.  They are essential nutrients because they cannot be made by living things but are used by living things for growth, development, and functioning.  They serve structural and functional roles and some (electrolytes) are constituents of body fluids.  Plants take up minerals from the soil.  Animals receive minerals chiefly from the plants they consume and also from eating other animals and from drinking.

Some of the important functions of minerals in the human body are for building strong bones, for brain and nerve function, for the functioning of the heart, and for making various hormones that regulate and maintain body functions.

There are two kinds of minerals: macrominerals needed in large amounts and microminerals needed in trace amounts. The macrominerals include calcium, phosphorus, magnesium, sodium, potassium, (the five major minerals in the human body), chloride, and sulfur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium and molybdenum.

If you want to ensure you get enough minerals in your diet, there are foods that are certain sources of multiple minerals.

Nuts may have up to eight minerals including calcium, copper, iron, phosphorus, magnesium, selenium, and zinc.  A handful a day is good, healthy snack.  Beans (and bean foods such as moin moin, bean cakes, and tofu), and lentils are equally rich in variety of minerals including copper, iron, potassium, phosphorus, magnesium, and zinc. All economic classes can benefit from the richness of beans and lentils which are also rich in vegetable protein and fibre.

Dark leafy green vegetables contain a rich array of minerals too, such as calcium, copper, iron, potassium, magnesium, and zinc.  The minerals are not destroyed by cooking, therefore vegetable soups made from such leaves are rich in minerals.

Fish such as salmon, tuna, and mackerel contain minerals such as calcium, potassium, phosphorus, magnesium, and selenium. Eating canned sardines and mackerel which contain the fish bones is a good sources of calcium from the bones.  Fish is good for all economic classes and is a rich source of protein and omega 3 fatty acids which are good for cardiovascular health.

Seeds such as almond seeds, pumpkin seeds, egusi, and sunflower seeds, are rich in minerals such as copper, iron, phosphorus, selenium, and zinc.  Including them in meals regularly is a source of good health.

Shellfish such as oysters, scallops, mussels, and clams contain minerals such as copper, iron, phosphorus, selenium, and zinc. They also tend to contain omega 3 fatty acids and vitamin B12.

Whole grains in oatmeal and other breakfast cereals, breads, swallows, and other foods are a sources of a variety of minerals including iron, phosphorus, selenium, and zinc, and should be included in our diet regularly.  They are also a good source of energy and fibre.

Other foods that we can add to our diet regularly because they have a variety of minerals are meat (for iron, phosphorus, selenium, and zinc); milk and yogurt (for calcium, potassium, phosphorus, and magnesium); cocoa (for iron, magnesium, and zinc); avocado pears (for copper, potassium, and magnesium); cheese (for calcium, copper, and phosphorus); mushrooms (for copper, potassium, selenium, and zinc); and dried fruits such as raisins, dates, figs, prunes and apricots (for copper, potassium, and magnesium).

Dr. Theresa Adebola John is a lecturer at Lagos State University College of Medicine (LASUCOM) and an affiliated researcher at the College of Medicine, University of Tennessee, Memphis.  For any comments or questions on this column, please email bolajohnwritings@yahoo.com or call 08160944635.

Vitamin C or ascorbic acid is important in the synthesis of collagen, the main structural protein around cells in connective tissues and in the skin.  Collagen keeps our skin firm and resilient and protects it from wrinkling.  Vitamin C function also keeps the blood vessels strong and holds the teeth in their sockets. Vitamin C is essential for healthy bones and teeth, gums, and blood vessels.  It plays a significant role in tissue repair, synthesis of some nerve transmitter molecules (neurotransmitters) and brain function, and supports immune function. Vitamin C helps the body to absorb iron. Vitamin C deficiency leads to scurvy which is characterized by weak blood capillaries, poor wound healing, bone deformity in children, bleeding and inflamed gums, loose teeth and anaemia. Vitamin C is also an antioxidant that neutralizes harmful reactive molecules thereby it helps to prevent cell damage caused by reactive molecules and reduces risk of diseases such as heart disease and some cancers, including those of the mouth, oesophagus, stomach, and breast.

We have discussed vitamin A which is one of the fat soluble vitamins A, D, E and K.

Vitamin D is chemically a steroid structure and acts like a hormone.  If we are regularly and sufficiently exposed to sunlight, our skin can synthesize vitamin D under the influence of sunlight.  If we do not get enough sunlight we would need dietary supplement of vitamin D.  Under sunlight the skin produces cholecalciferol which is then converted by the liver to calcidiol and then by the kidneys to calcitriol, which is the active form of vitamin D in the body.  Vitamin D promotes intestinal absorption and metabolism (body usage) of the minerals calcium and phosphorus.  It is important for maintenance of normal blood levels of calcium and phosphorus which are utilized to form teeth and bones and give bones strength.  Deficiency leads to osteomalacia (softening of bones) in adults and rickets in children seen as bone deformities such as bow legs. Supplements can reduce the risk of non-spinal fractures and skeletal deformities.

Vitamin E is an antioxidant.  Antioxidants neutralize reactive molecules that can damage cells.  Vitamin E protects the heart, eyes, nerves, and helps in skin healing and prevents scarring.   It may prevent degenerative conditions such as Alzheimer’s disease and may protect against prostate cancer. Premature or low weight babies who do not absorb fat well may become deficient in vitamin E. Vitamin E deficiency can cause peripheral neuropathy, muscle problems, ataxia, eye disease such as retinopathy, red blood cell destruction and anaemia, and impairment of immune responses.

Vitamin K is an essential player in the formation of blood clotting factors.  It activates proteins and calcium essential to blood clotting. Vitamin K is also important for controlling binding of calcium in bones and other tissues.  It reduces risk of hip fractures.  Deficiency of vitamin K results in abnormal bleeding such as nosebleeds and internal haemorrhage.

In summary, vitamins are very important for good looks, good health, and ability to function well in life.  In order to obtain all the vitamins we have discussed, we need to eat a variety of foods regularly and some fresh fruits and vegetables should be included.

As with many aspects of life in Africa, we don’t lack natural resources but we are often poor in standard of living.  For lack of knowledge, people hunger and thirst, people are malnourished, people suffer, and people perish.  With the abundant sun and abundant rain, there should be such a variety of foods from fruits and vegetables to carbohydrates and oils that malnutrition should not be a problem in Africa. Vitamin deficiency should not be an issue even amongst the lower income people. We do need to apply more science to industry and to profitably utilize natural products for better life and living in Africa. Africa’s paradox of not lacking but being poor can be solved through scientific knowledge from a culture of research and development.

Dr. Theresa Adebola John is a lecturer at Lagos State University College of Medicine (LASUCOM) and an affiliated researcher at the College of Medicine, University of Tennessee, Memphis. For any comments or questions on this column, please email bolajohnwritings@yahoo.com or call 0816094463

Vitamin B1 or thiamine is a coenzyme in metabolic processes that convert carbohydrates that we obtain from foods into energy that is used by the heart, muscles, and nervous system for normal function. Without energy, these organs are like a vehicle without fuel.  They cannot move on with their functions well. Deficiency of vitamin B1 in the diet leads to beriberi, a disease with dysfunctional heart and nervous system. Initially, deficiency manifests as a group of symptoms that include fatigue, weak muscles, and anorexia.  Then the person begins to lose weight and manifest mental changes such as irritability and confusion. The mucosal surfaces of the mouth, gums and teeth are affected and the lips manifest cracks.  Extreme deficiency causes anaemia, paralysis and muscular wasting. In adults two types of beri beri are wet and dry beriberi.  Wet beriberi affects the heart and circulatory system and can lead to heart failure. Dry beriberi damages the nerves and can lead to decreased muscle strength and muscle paralysis.

Vitamin B2 or riboflavin is involved in enzymatic functions.  It is important for the conversion of food into energy and for healthy skin, hair, blood and brain. It protects against sores and swelling of the mouth and lips and deficiency of this vitamin manifests as inflammation of the lining of the mouth and skin, itching and irritation of the lips, eyes, skin and mucous membranes.  The eyes may become hypersensitive to light.

Vitamin B3 or niacin is also essential for metabolic functions involving enzymes that release energy from carbohydrates.  It is important for healthy skin, the nervous system, and the digestive system. Its deficiency manifests as inflammation of the skin and mucous membranes of the mouth, rectum and vagina, halitosis (bad breath), anorexia (fear of eating and weight loss),   indigestion, diarrhoea, low blood sugar, fatigue, muscular weakness, limb pains, skin eruptions, and inflammation.  Brain function may be affected leading to headaches, dizziness, insomnia, mental retardation or depression

Viitamin B6 or pyridoxine is a cofactor for certain enzymes that regulate the metabolism of amino acids (from meats) and carbohydrates.  It is important for healthy functioning of the nervous system including brain function and for production of red blood cells. It may lower the risk of heart disease.  Deficiency leads to skin disorders, inflammation of the mouth, nausea and vomiting, dizziness, weakness, abnormality of the nervous system, poor coordination, confusion and insomnia.

Vitamin B9 or folate or synthetic folic acid is an important factor in nucleic acids DNA and RNA (genetic material) synthesis and is necessary for cell division and generation of new cells. Folate is needed when there is rapid growth of cells and tissues such as in infancy, adolescence, and pregnancy. Folic acid and vitamin B12 are together important for the production of red blood cells and for iron to function in the body.  Folate deficiency leads to megaloblastic anemia a condition in which red blood cells are larger than normal and underdeveloped and the person affected has reduced growth rates.

In pregnancy, folate is important for the foetus’ neural tube to develop into the baby brain and spinal cord.  Sufficient folate taken in early pregnancy helps prevent brain and spine birth defects such as spina bifida and anencephaly. Women who are pregnant or are likely to become pregnant should take sufficient folic acid to prevent these neural tube defects and miscarriage

Folate is important for normal brain functions and mental and emotional health.  It is also believed to promote sperm viability and male fertility.  Because folate is involved in the conversion of homocysteine into methionine, lack of folate leads to accumulation of homocysteine and the related cardiovascular problems and stroke.

Folate given with other B vitamin supplements, vitamin B6 and B12, can reduce risk of age related macula degeneration of the eyes.

Lack of folate can lead to various symptoms including sore tongues, diarrhoea, loss of appetite, weight loss, weakness, headaches, heart palpitations, irritability, forgetfulness, and behavioural disorders such as dementia.

Vitamin B12 or cyanocobalamin is important in nucleic acid synthesis and for the production of new cells including blood cells and in the breaking down of some fatty acids and amino acids. It protects nerve cells and facilitates their normal growth.  Lack of vitamin B12 intake can cause anaemia and nervous system damage.

Uniquely, vitamin B12 is not found in natural plant foods. In synthetic cereals, it is added. It is naturally abundant in meats and fish and is also found in smaller amounts in milk and eggs. Vegetarians who eat only plant foods may not get necessary amounts of vitamin B12 and this can result in anaemia and nervous system damage. Vegans need to take enough foods that are fortified with vitamin B12 such as soy products and fortified cereals, or take vitamin B12 supplements. Vitamin B12 deficiency causes the same type of anaemia as folate deficiency but in addition B12 deficiency causes irreversible damage to the central and peripheral nervous systems. Taking folate will reverse B12 deficiency megaloblastic anaemia but will not stop B12 deficiency neurological damage.

Vitamin B12 is absorbed in the intestines with the help of intrinsic factor.  People who lack intrinsic factor develop pernicious anaemia or megaloblastic anaemia due to lack of intrinsic factor.  Vitamin B12 may lower the risk of heart disease. Symptoms of its deficiency include numbness or tingling of the extremities and an abnormal gait.

Dr. Theresa Adebola John is a lecturer at Lagos State University College of Medicine (LASUCOM) and an affiliated researcher at the College of Medicine, University of Tennessee, Memphis.  For any comments or questions on this column, please email bolajohnwritings@yahoo.com or call 08160944635

For most people in a struggling economy, pay day is possibly the happiest day of the month. To be able to eat well, at least for a while, is a wonderful thing. One can eat proteins, vegetables, and fruits, not just carbohydrates to fill up.

The feeding economics of households vary but whatever budget we work with, we do need to ensure we include in our diet a variety of food types and a variety of foods from each type.  For example, beans, groundnuts, walnuts, and melon seeds are all seeds and nuts.  Yams, cassava, and potatoes are vegetable tubers.  Rice, millet, wheat, and corn are all grains. Liver, beef, and kidney are all meats. Oranges, limes, and grapefruits are all citrus fruits.  Bananas, mangoes, and guavas are all fruits.  Mackerel, stock fish, tilapia are all fish.  Chicken, turkey, and eggs are all poultry. When we include a variety of food types in our diet, we ensure that we get all the vitamins as different foods contain different vitamins and to different extents.

Since we cannot do maths with every meal, forever calculating and measuring , the  easy thing to do is to include a variety over a course of time such as within a month: rice once in a while, cassava once in a while, yam once in a while; liver once in a while, chicken once in a while, kidney once in a while, stock fish once in a while, beef once in a while, mackerel once in a while; oranges once in a while, mangoes once in a while, avocados once in a while, etc., based on what foods we like and can afford and are safe for our peculiar conditions. Some foods such as rice, cassava, and bread are staples and we tend to eat them almost every day, but they should be combined with a variety of other foods to ensure we get all the vitamins.

Apart from variety of food types, we also need to include something fresh (uncooked vegetable and fruit) amongst the foods we consume daily because cooking can destroy some vitamins or reduce the amount of some vitamins in foods. Fresh foods will always give us some vitamins.  In affluent countries, a vegetable salad is a regular course in a main meal and fruits are also always at the table.

Why the fuss about vitamins?  We will now consider the functions of various vitamins.

Vitamin A

The bright orange colour of carrots is due to carotene compounds or carotenoids which are converted to Vitamin A. They are present in many fruits and vegetables.  In animal foods, they are present as retinol. Vitamin A is important for the functioning of the eye because it is needed to produce retinal.  Retinal is important the transmission of light sensation in the retina of the eye. Vitamin A compounds in foods are important for maintenance of eyesight.  Deficiency of vitamin A leads to night blindness.

Another role of vitamin A is to promote the growth of skin, hair, bones, and teeth. Deficiency can lead to dry, rough skin; poor bone and teeth growth and development; and a susceptibility to infectious diseases. Vitamin A is also important in reproduction and in maintaining a healthy immune system.

Vitamin A compounds are antioxidants and in this role they can prevent some cancers and fight heart disease. Beta carotene protects cells against oxidation damage that can lead to cancer.

Infants fed on excessive carrots can temporarily develop carotenemia with a yellowish skin colour.

B Complex Vitamins

The B complex vitamins include thiamine(B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cyanocobalamin (B12).  They are important for many processes within the body.  These include processes that lead to energy production, formation of red blood cells, production of new DNA for multiplication of cells and growth and repairs.

The B complex vitamins are important for nerve and brain function, for healthy intestines, and for a healthy functioning of the heart and blood vessels.  We shall discuss them one by one.

Dr. Theresa Adebola John is a lecturer at Lagos State University College of Medicine (LASUCOM) and an affiliated researcher at the College of Medicine, University of Tennessee, Memphis.  For any comments or questions on this column, please email bolajohnwritings@yahoo.com or call 08160944635.

In discussing manners in public life we are also discussing manners in private life as manners are manners anywhere: at home, in the office, on line, on the phone, in the bank, at a meeting, at the ATM,  in the shopping mall, in the market, in the car park, in the amusement park, at the cinema, in the swimming pool, at a party, on the beach, at the bus stop, on the bus, on the train, at the airport, in a plane, on the streets, in the hospital, in court, at a business, in a factory, in a place of worship, etc.  In fact, the only place on earth where a human being does not need good manners is in the grave.

In the past few weeks while writing on manners, I have discovered many bad manners that I have.  Now, the habits I have that are bad manners are not for telling so do not read on eagerly to find out. And do not come spying on me to find out because that will not be good manners on your part.

I started watching my manners from the time I wake up to the time I go to sleep: bedroom manners, bathroom manners, toilet manners, kitchen manners, dining manners, living room manners, electronics use manners, driving manners, conversation manners, relationship manners, work manners, street manners, shopping manners, and I needed to pray for many more years of life to make things better.  There is so much to improve in.

We all have manners, good, bad or a mixture of good and bad manners. Why should we care about our manners? The things we think, say, or do affect other people directly and indirectly.  Our thoughts are reflected in our dispositions, attitudes, and reactions. The things we say or do or do not say or do not do can change a person’s psychological state, can affect physiological processes in other persons, and can pitch another person towards good or evil.

Our physiological states (such as breathing rate, heart rate, blood pressure, and mental focus, as well as our emotions and passions) are controlled or modified by hormones and chemical messengers called neurotransmitters in our nerves.  Physiologic states are dynamic and can be raised or lowered by environmental factors.  Environmental factors influence us through our senses of sight, hearing, smell, taste, and touch.  Other people’s manners are constant environmental factors that affect our senses of sight, hearing, smell, taste, and touch as well as our emotions and passions. Good manners tend to engender pleasure in other persons and bad manners tend to engender displeasure or threat in other persons.

A brainy quote by Laurence Sterne, an Irish novelist goes: “Respect for ourselves guide our morals, respect for others guide our manners”.

Respect is the source, the means, and the end of good manners.  Good manners is shown in respect for a person’s body, mind, spirit, name, identity, dignity, status, property, rights, freedoms, privacy, security, peace, choice, environment including personal space, resources, goals, opportunities, benefits, merits, credits, interests, relationships, life etc.

What constitute good manners and respect for others?  Can an adult poop on your lap like a baby can do and you forgive him? In some parts of the world you have to burp to show your host you loved the food while in another part of the world, if you burp in a posh restaurant you will be dismissed.  There are many factors that guide what are good and bad manners: gender, age, culture, geography, history, education, religion, social status, and profession.  Irrespective of the guiding factors, good manners are defined by the wilful respect for others and the wilful disposition towards the pleasure and well-being of others.  It is really about sharing the world with others properly, with good will.

As we mature in life, we would find that “The test of good manners is to be patient with the bad ones” (Spanish poet, Solomon Ibn Gabirol).

Can good manners put a person at a disadvantage? Certainly, in a jungle.   All civilized societies cherish good manners and most civil laws are put in place to ensure good manners and the well -being of citizens.

Good manners start from within the family.  It is good to have a family.  A good family brings out our better and our best selves.  Being able to respect and love another and to be respected and loved by another is the normal rhythm of human living.  Be it for our physical, mental, or spiritual well-being, good manners in human relationships is an essential aspect of life.

Dr. Theresa Adebola John is a lecturer at Lagos State University College of Medicine (LASUCOM) and an affiliated researcher at the College of Medicine, University of Tennessee, Memphis. For any comments or questions on this column, please email bolajohnwritings@yahoo.com or call 08160944635

Crying becomes too much and even pathological when it distracts from normal life activities and normal duties and makes one dysfunctional.  It is thus necessary to be able to control one’s crying by avoiding encounter with overwhelming stimuli, walking away from overwhelming stimuli if possible, finding a suitable distraction, and by mental balancing: using positives (prayer, counselling, music, fun and pleasures, change of companions, change of environment, change of activity, writing a diary, etc.) to counteract negatives (fear, anxiety, distress, loss, anger, hatred, etc.).

Excessive crying can be a sign of a mood or personality disorder.   “Crying spells, crying over nothing at all, or crying about small things that normally wouldn’t bother you may be signs of depression” (https://www.webmd.com/depression/depression-disguises#1).

While crying has clear beneficial effects in healthy persons, crying may not have the same beneficial effects in patients with mood disorders and may even have an opposite effect, but there are conflicting information on this matter.  Some people under depression have successfully used crying to improve their mood.

Pseudobulbar affect (PBA) is described as pathological crying and laughter. It is also referred to as emotional incontinence.   “PBA is a condition that causes uncontrollable crying and/or laughing that happens suddenly and frequently. It can happen in people with a brain injury or certain neurologic conditions.  A person having a PBA crying spell may cry when they don’t feel sad or when they only feel a little bit sad. Someone having a PBA laughing spell may laugh when they don’t feel amused or when they only feel a little bit amused” (https://www.pbainfo.org/about-pba).

Familial dysautonomia is a genetic disorder that affects the development of autonomic nerve cells which control involuntary actions including production of tears.  Symptoms may include insensitivity to pain, unstable blood pressure and body temperature, lack of overflow tears and poor development. The affected person has alacrima or lack of overflow of tears during psychic or emotional crying.

Babies normally cry more than adults.  Some crying disorders are observed in some babies.  Known infant pathologic conditions of crying include cri-du-chat syndrome and baby colic.

Cri-du-chat (French for cat’s cry) syndrome is also known as 5p- (5p minus) syndrome.  It is a chromosomal condition due to a missing piece of chromosome 5 in the genetic composition of the child. Infants with 5p minus cry with a sound like a cat’s cry.  This type of human infant cry is caused by problems in the larynx which contains the vocal cords and problems in the nervous system.  About a third of such children lose the cry by the time they reach 2 years of age.

With primitive African beliefs, superstitious dumping or killing of suspicious children that are regarded as witches is partly because of unexplained medical conditions such as Cri-du-chat and baby colic. Other confusions come from the fact that a cat may cry like a baby.  “Generally, female cats (or queens) make baby cries at night when they are in heat i.e. when the queens are fertile and ready to mate. The sound made in the mating season is a long howl or moan, similar to that of a crying baby. Usually it is the voice of the cats in their breeding condition” (https://www.quora.com/Why-do-cats-sound-like-a-crying-baby-at-night). Thus cat and baby superstitions abound and within illiterate environments can lead to disaster for some children.

Baby colic  is excessive crying of an infant. The crying has no obvious cause but may be due to lack of adaptation to environmental stimuli. Baby colic is generally described by the rule of three: the crying lasts three hours, occurs at least three days a week, and persists for at least three weeks in a row. Experts estimate that 1 out of 5 babies become colicky. The crying starts suddenly and has no apparent cure though some parents use colic drops and other aids. The episodes may peak in about six weeks and disappear by three months of age.

Change in position may help.  The baby may calm down if the parent lays the baby on its tummy across the parent’s stomach or lap and the parent rubs the baby’s back which soothes and helps baby to pass gas. Some parents give the baby a pacifier to suck or put a warm bottle on the baby’s belly or put baby in a warm bath or give it a gentle massage. The baby may be swaddled and laid on its back in a dark quiet room.  A colicky baby seems to cry more than any other human and requires a lot of fuss.

Dr. Theresa Adebola John is a lecturer at Lagos State University College of Medicine (LASUCOM) and an affiliated researcher at the College of Medicine, University of Tennessee, Memphis. For any comments or questions on this column, please email bolajohnwritings@yahoo.com or call 08160944635.