My Healthy Habits Guide

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My Healthy Habits Guide

🌿 My Healthy Habits Guide is your health and wellbeing guide.

Simple and inspiring content to help you take care of your body, mind, and emotions.
👉 Access our content at: gumroad.com/myhealthyhabitsguide

19/06/2025

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DO YOU TREAT THRUSH AND IT KEEPS COMING BACK? THE PROBLEM MAY BE IN YOUR GUT 💥

Have you noticed that even after treatment, thrush keeps returning?
It’s not “bad luck” — it’s your body’s way of saying something is out of balance.

The fungus Candida albicans naturally lives in our bodies.
But when the immune system weakens, the gut is out of balance, or hormones fluctuate, it finds the perfect conditions to grow excessively.
👉 According to the Mayo Clinic and Johns Hopkins Medicine, up to 70% of women will experience thrush at some point in their lives, and around 8% struggle with recurrent infections.

Let’s look at the main causes 👇
1️⃣ Frequent antibiotic use — it kills the “good” bacteria in your microbiome.
2️⃣ Chronic stress — raises cortisol levels and lowers immunity.
3️⃣ Hormonal changes — especially while using contraceptives.
4️⃣ Diets high in sugar and processed foods.
5️⃣ Imbalance of the gut and va**nal flora.
6️⃣ Tight clothing and poor ventilation.

💡 What to do:
✅ Improve your diet: reduce sugar and add more fibre and natural probiotics (kefir, plain yoghurt, kombucha, sauerkraut).
✅ Stay hydrated — water helps flush out toxins and supports gut balance.
✅ Avoid unnecessary antibiotics.
✅ Speak to your doctor about your gut and hormonal health.
✅ Build daily habits that strengthen your immunity and balance your body naturally.

✨ Remember: treating recurrent thrush means looking at the whole body — not just the symptoms.
True healing starts in the gut and reflects throughout your entire system.

💬 Have any questions about this topic? Send us a message — we’re here to help you take better care of your health.
👩‍⚕️ And remember: always consult your doctor for individual and safe guidance.

👨‍⚕️ Dr Amir Rahman

25/05/2025

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WHY POOR SLEEP CAN DESTROY YOUR IMMUNITY

Have you noticed that when you sleep badly, everything seems worse?
Your mood changes, your mind feels sluggish, and even a “simple” cold seems to appear out of nowhere.
This isn’t a coincidence — it’s science.

During sleep, your body isn’t switched off.
It’s working hard to repair tissues, balance hormones, and strengthen the immune system.
When you sleep too little or poorly, this process is disrupted — and your body literally becomes more vulnerable to viruses, bacteria, and inflammation.

Here are 5 medical reasons why sleep is essential for your immunity 👇

1️⃣ Reduced production of cytokines — proteins that help the body fight infections and inflammation.
2️⃣ Lower T-cell response — the “defence cells” that attack viruses and bacteria.
3️⃣ Hormonal imbalance, especially increased cortisol (the stress hormone), which suppresses immunity.
4️⃣ Increased chronic inflammation, making the body more susceptible to illnesses.
5️⃣ Compromised cellular recovery, slowing healing and weakening natural defences.

💬 What to do:
👉 Keep regular sleep and wake times.
👉 Avoid screens (phones, TV, computer) at least 1 hour before bed.
👉 Reduce caffeine and energy drinks after 3 pm.
👉 Create a dark, cool, and quiet sleep environment.

🧠 Remember: Good sleep isn’t a luxury — it’s a vital necessity.
Every lost hour of sleep is an hour your body isn’t protecting itself.

📍 Dr Amir Rahman
Doctor | Integrated Health & Immunology
All content is evidence-based and reviewed by healthcare professionals.

25/05/2025

🩺 How is tubal ligation performed? Here’s what really happens

Have you ever heard that tubal ligation “removes the ovaries”? 🤔
Many women believe that — but it’s important to clarify before making any decision.

In reality, tubal ligation is a permanent sterilisation procedure that blocks or cuts the fallopian tubes, preventing the egg and s***m from meeting.
👉 The ovaries keep working normally — your hormones and menstrual cycle remain unchanged.

Here’s how the procedure is done:
1️⃣ The doctor makes small incisions in the abdomen (or sometimes through the va**na).
2️⃣ The tubes are cut, tied, or sealed using heat or rings.
3️⃣ It usually takes about 30 minutes, and the patient can often go home the same day.

💡 What you should know:

Tubal ligation doesn’t affect your sexual desire.
It doesn’t prevent sexually transmitted infections (STIs).
It’s considered permanent, so the decision should be made with full awareness and medical guidance.

✨ Taking care of your reproductive health also means taking care of your freedom to choose.
If you have any questions, send a message — talking is always the first step toward a safe decision. 💬

👨‍⚕️ Dr Amir Rahman

25/05/2025

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THE 10 WORST HABITS SILENTLY SABOTAGING YOUR HEALTH

Sometimes, we don’t realise that small daily behaviours can have a huge impact on our bodies.
As a doctor, I often see patients surprised to discover that seemingly “harmless” habits can affect immunity, digestion, energy levels, and overall wellbeing.

Here are 10 habits you need to watch out for:

1️⃣ Poor or insufficient sleep — weakens immunity, memory, and mood.
2️⃣ Sedentary lifestyle — reduces circulation, cardiovascular health, and metabolism.
3️⃣ Excess sugar and ultra-processed foods — increases inflammation and promotes weight gain.
4️⃣ Lack of hydration — impacts kidney function, digestion, and daily energy.
5️⃣ Ignoring stress — elevates cortisol, affecting sleep, digestion, and immunity.
6️⃣ Skipping meals or overly restrictive diets — disrupts metabolism and may cause nutrient deficiencies.
7️⃣ Excessive alcohol and to***co use — increases inflammation, overworks the liver, and damages vital organs.
8️⃣ Neglecting gut health — an unbalanced gut affects immunity and nutrient absorption.
9️⃣ Excess screen time before bed — impairs sleep quality and hormonal balance.
🔟 Ignoring bodily symptoms — persistent pain, fatigue, or other changes should never be normalised.

💬 What to do:
✅ Pay attention to your daily habits.
✅ Make small, consistent changes (sleep, diet, movement).
✅ Seek regular medical check-ups — prevention is always more effective than cure.

🧠 Remember: health is not just the absence of disease.
It is the small daily choices that truly make the difference.

📍 Dr Amir Rahman
Physician | Integrated Health & Wellbeing
All content is based on scientific evidence and reviewed by healthcare professionals.

25/05/2025

🩺 Is it normal to have cramps outside your period?

Have you ever felt cramps even when you weren’t on your period and got worried?
Many women experience this — and it’s not always a sign of something serious.

These pains can have several causes, and understanding why they happen is the first step to taking better care of your health.

1️⃣ Ovulation: Around the middle of your cycle, the o***y releases an egg — this can cause mild, short-lived pain known as mittelschmerz.
2️⃣ Endometriosis: When tissue similar to the uterine lining grows outside the uterus, it can lead to strong cramps even when you’re not menstruating.
3️⃣ Pelvic infections: Infections in the ovaries, fallopian tubes, or uterus can cause abdominal pain and sometimes fever.
4️⃣ Fibroids or cysts: These benign growths may also cause constant pelvic discomfort.

What to do:

Notice if the pain is recurrent or intense.
Keep a diary of your cycle and symptoms.
See a gynaecologist if the pain is severe, persistent, or comes with other symptoms like fever, discharge, or irregular bleeding.

Taking care of your body is an act of self-love — and understanding its signals is the first step towards well-being.

📩 If you have any questions, feel free to send a message.
👨‍⚕️ Dr Amir Rahman

25/05/2025

10 Foods That Naturally Boost Your Energy

Have you ever felt tired even after a good night’s sleep? Nutrition plays a key role in keeping your energy levels steady throughout the day. Choosing the right foods can help your body perform better without relying on caffeine or artificial supplements.

According to Harvard Health and the Mayo Clinic, certain foods provide energy gradually and sustainably, helping your brain and muscles stay active.

Foods that naturally boost energy:

Oats: provide complex carbohydrates and fibre that release energy slowly.

Eggs: rich in protein and B vitamins, essential for metabolism.

Bananas: contain potassium and easily digestible carbohydrates for quick energy.

Berries: antioxidants that help reduce cellular fatigue.

Nuts and seeds: healthy fats and protein that maintain satiety and energy.

Natural yogurt: protein and probiotics that aid digestion and vitality.

Spinach and leafy greens: iron and magnesium help energy production.

Fish like salmon and sardines: rich in omega-3, which improves brain function.

Water: dehydration is a common cause of fatigue.

Green tea: contains moderate caffeine and antioxidants that boost focus.

What to do:
Include these foods in your daily routine, eat balanced meals, and stay well hydrated. Avoid excess sugar and processed foods, which can cause energy spikes followed by sudden crashes.

Taking care of your diet is taking care of your energy and vitality. Small healthy choices make a big difference in your daily life.

Want personalised tips on naturally boosting your energy? Send a message — I’m here to help.

Dr. Amir Rahman

25/05/2025

Signs your hormones are out of balance

Have you ever felt constantly tired, experienced unexplained mood swings, or had trouble sleeping?
Many people go through this without realising that hormones might be the cause.

Hormones are chemical messengers that regulate vital functions such as sleep, mood, weight, and metabolism. When they’re unbalanced, the body sends clear signals:

1️⃣ Persistent fatigue — you wake up tired even after a good night’s sleep.
2️⃣ Mood changes — frequent anxiety, irritability, or sadness.
3️⃣ Unexplained weight gain or loss.
4️⃣ Hair loss and dry skin — common signs of thyroid imbalance.
5️⃣ Irregular menstrual cycle — delays, bleeding outside the period, or missed periods.

What to do:

Maintain a balanced diet and avoid too much sugar.
Sleep well and stay physically active.
If the symptoms persist, consult an endocrinologist for a detailed evaluation.

Taking care of your hormonal health means taking care of your physical and emotional well-being.
If you have any questions or want to understand your symptoms better, send a message.

Dr. Amir Rahman

25/05/2025

10 Signs You Might Have Anxiety (and Not Realise It)

Many people live with anxiety symptoms without even noticing. Sometimes, the body and mind give subtle signals — and understanding them is the first step toward better mental health.

According to the Mayo Clinic and the Cleveland Clinic, anxiety doesn’t always show up as panic attacks. It can manifest in your body, your behaviour, and even your daily habits.

Main signs of anxiety:

Excessive worrying, even about small things.

Difficulty relaxing or “switching off” your mind.

Constant muscle tension (especially in the neck and shoulders).

Trouble sleeping or restless, light sleep.

Frequent tiredness, even after a full night’s rest.

Racing thoughts and trouble concentrating.

Irritability or feeling constantly “on edge.”

Rapid heartbeat or shortness of breath.

Digestive problems (like stomach pain or nausea).

Avoiding social situations out of fear of feeling unwell.

What to do:
Recognising these signs is important, but the next step is finding balance. Physical activity, breathing techniques, and psychological support can help a lot. If symptoms persist, seek medical evaluation and guidance.

Taking care of your mind is an act of self-care. Talking about anxiety isn’t a sign of weakness — it’s a sign of courage.

Have questions or want to understand your symptoms better? Send a message — I’m here to help.

Dr. Amir Rahman

Endereço

1145 E Arques Avenue, CA, Estados Unidos
Maputo
94085

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Website

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