Fully Enrich

Are you draining your Vitamin C tank without knowing it?

Vitamin C is a very important nutrient for boosting immunity during winter, yet it is also one which can be depleted by a number of factors, stress is top of the list as it impacts majority of us. With more people walking around in flight or fight mode, which will have a high impact on reducing your immunity during winter. Especially when you spend a long time indoors and have limited access to Vitamin D or the sun.

Daily we are exposed to a variety of stressors, or disruptors of a state of keeping internal conditions within a narrow range for the body to function at its best. Small amounts of stressors are beneficial for us as they help to increase alertness, boost energy and regulate metabolism.

Yet if there is continual stressors on a daily basis, it is very easy for the body to move past a state of homeostasis and adaptability. This is when it will begin to show up as belly fat, anxiety, digestive issues, lowered immunity or migraine headaches to name a few. These are all signs that your body is not copying well with whatever situation or challenge is at hand, and reducing the high stress is paramount for the body to return back to a state of homeostasis.

Simple things such as deep breathing, humming, gargling, washing your face with cold water have all been proven to be very effective remedies based on research. But we also have other dietary measures that we can encourage Zimbabweans to practice on a daily basis. Here are some foods that can assist in reducing stress levels and aid in reduction of the common stress belly, which comes over time as well.

Vitamin C: More than just a pill

Water soluble vitamins such as Vitamin C are one of the easiest to overlook, yet most sought after when the winter season kicks in and you or your loved one, are fighting a cold of flu. Busy schedules, limited access to supplements, forgetfulness or simply disliking taking tablets or pills can lead to skipping days and not having a regular daily dosage of this very important nutrient.

One which is not limited to tablets or capsules, but your plate can be your supplement.
In Zimbabwe, foods that are high in Vitamin C and can incorporated into your daily meals are inclusive of:
Baobab powder which has the highest amount of Vitamin C, 280mg in 100g making it a powerhouse.
Kale or muriwo or r**e has 120mg in 100g , with the double benefits of being rich in antioxidants. — 120 mg, rich in antioxidants.
Moringa helps to support energy and gut health with 52mg per 100g.
Naartjies & Lemons have a considerable amount of Vitamin C with 27-53mg in 100g .
Sweet potatoes & leaves have between 22 mg and 11 mg per 100g.

I love and always recommend starting with whole foods as they provide other nutritional benefits too, besides being affordable and family-friendly. It is time to embrace local nutrition as daily supplementation — rooted in tradition, affordable, and powerful for long‑term health.

💚 Strong immunity starts with what’s on your plate.

🌞 Vitamin D: A Key to Managing Non‑Communicable Diseases in Zimbabwe

I was privileged to visit some of the biggest companies in Zimbabwe this week, educating their staff members on the role that local foods play in boosting immunity and preventing Non communicable diseases. It is without doubt that Zimbabwe is rich in some of the worlds healthiest foods, yet one of the countries with the highest mortality rates of Non communicable diseases. With WHO expressing great concern over the high disease burden, NCDs are a significant health problem in Zimbabwe.

The age-standardised mortality rate across four major NCDs (Cardiovascular Disease, Chronic Respiratory Disease, Cancer and Diabetes) was 822 per 100,000 in males and 701 in females in 2021.
This is of growing concern as the latest statistics show that women aged 18-49 who were overweight and/or obese rose significantly from 35% to 58% in 11 years according to ZDHS.

Non‑communicable diseases (NCDs) such as diabetes, hypertension, and cardiovascular conditions are increasing across Zimbabwe, creating long‑term health challenges. Research highlights that Vitamin D is essential in reducing the burden of these diseases by:
Regulating immunity and lowering chronic inflammation, a driver of many NCDs.
Supporting bone and muscle strength, improving mobility and quality of life.
Enhancing insulin sensitivity, aiding in diabetes management.
Promoting cardiovascular health, reducing risks linked to hypertension and heart disease.

🌿 Natural Immune Boosters

Zimbabwe offers accessible, culturally relevant sources of Vitamin D that can be integrated into daily life:

🐟 Mackerel — rich in Vitamin D and omega‑3 fatty acids for heart health.
🍄 Sun‑dried mushrooms — traditional plant‑based source of Vitamin D.
🥚 Organic egg yolk — affordable and nutrient‑dense.
🥛 Sour milk (amasi) — probiotic‑rich, supporting gut and immune health.
☀️ Safe midday sunlight (15–20 minutes) — a free, natural way to boost Vitamin D levels.

By combining local foods and safe sunlight exposure, Zimbabweans can strengthen immunity naturally while reducing the impact of non‑communicable diseases. This approach is affordable, culturally authentic, and sustainable for long‑term wellness.

Empowering healthier lifestyles through culturally relevant nutrition 🇿🇼.

One in three patients comes in with a diagnosis of prediabetes or high blood sugar readings. I truly enjoy working with them because, in most cases, we can pinpoint the triggers or warning signs that need attention for blood sugar levels to stabilize. From high-fat diets and unbalanced meals to poor meal timing, each person’s situation is unique and helping them discover what works best for them has been the most rewarding part of my work as a Nutritionist and Holistic Health Coach.

With nearly a 99% success rate in lowering blood sugar levels—and reports from doctors and healthcare practitioners that prediabetes has resolved—we usually see results within 14-day cycles, though some may take a bit longer depending on severity. We focus on Zimbabwean foods, which are largely anti-inflammatory and have been shown to help balance gut bacteria, a major factor in blood sugar imbalances.

Our Zimbabwean Diabetic Meal Plan celebrates local ingredients while promoting balanced blood sugar control — from sorghum porridge to cinnamon‑roasted pumpkin seeds.

Developed by Fully Enrich, this initiative supports community wellness, diabetes awareness, and sustainable eating habits across Africa.
💚 Nourish. Thrive. Inspire.

What unfolds when your pursuit of better health becomes a lifelong journey? 🌟💫🌱

It was an honor to be part of the Overcomers' Diary hosted by Dr Nicholas Bhero and Shingai Mutasa on Africa Day. I discovered the power of perceiving setbacks as temporary pauses rather than irreversible mistakes and learned to appreciate the significance of consistent, small steps in overcoming life's hurdles. This experience taught me that embracing positivity and surrounding myself with like-minded individuals are crucial elements in surmounting obstacles.

As I walk alongside individuals from diverse age groups, mindsets, and health backgrounds on their path to wellness, I've come to realize that the determining factor between success and stagnation lies in these key elements: perseverance, resilience, and intentional action. True transformation occurs when small victories accumulate over time, often unnoticed, yet yielding profound results.

Always remember that the power to achieve your goals resides within you, but often, the only obstacle is your own self-doubt. Choose not to halt your progress, and if you've stopped, use this as an opportunity to reassess what triggered the pause. Focus on the process, and you'll find the motivation to keep moving forward, even in the face of adversity. Changing direction is not a sign of failure but an opportunity to gain momentum and make the impossible achievable.

FOOD FOR THOUGHT!

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!!

As we celebrate woman's month, with so many hats to wear. It can be easy to focus on perfection and forget that with so many demands of life, balance is the most important!!

Take time out this week to reset your nutrition goals, so that you feel great and empowered instead of discouraged and let down!