Hello Everyone, my name is Dr. Uchenna Kole-James, Pharmacist and founder of Phun On the Pharm.

Welcome to Day 3 of our 30-day Challenge to Mastering Positive Change!

Please join me, I have some amazing things to share with you! I can’t wait!

During this month we are going to discuss how mastering your health, yourself, and your relationships are essential to you living your best life!

We are streaming live to my Facebook Page Phun On the Pharm and my YouTube channel Dr. Uchenna Kole-James! Please subscribe to my channel for updates!

Patient Empowerment

During my time in retail people have asked me many questions and I have compiled many of them into 3 categories. The categories are health, self, and relationships!

Have you started journalling yet?

Are your goals that you want to achieve during the month of September on your calendar?

Today we are going to discuss 2 important topics that affect our physical health, our mental health, and our spiritual health.

Phocus On More Exercise:  Two Ways That Exercise Affects The Body

1. Gives us more energy

Our bodies are meant to move! Moving allows the heart to pump blood faster and more efficiently, providing the brain with more oxygen to enhance your creative genius.

2. Decreases our blood pressure

According to the American Heart Association, regular exercise has been proven to prevent and help heart disease. The heart is a muscle, like all muscles, the heart becomes stronger because of exercise, with less strain.

Normal blood pressure is 120/80.

Approximately 1 in 3 Americans or 30% have hypertension, which is blood pressure of 140/80.

Losing weight if obese decreases blood pressure more than any other lifestyle change.

Decreasing your weight by 20 pounds can decrease your systolic pressure by 20 mmHg.

The number of calories you need to burn to lose one pound is 3,500. “10,000 steps per day” has been a heavily promoted fitness mantra!

The average person walking 10,000 steps a day is equivalent to burning 3,500 calories per week, or 1 pound.

To burn more calories, you have to take more steps…

Eating high calorie, low nutritious foods can pack the calories right back on, negating all of your hard work. Focusing on low-calorie, high nutritious foods fuels your body for more walking and weight loss, without in-taking the calories you just burned off.

That brings us to our next Phocus Point:

Phocus on Less Salt: Two Things that Too Much Salt Does To The Body

1. Too much salt increases the blood pressure

Eating too much salt increases the salt in your blood. As the sodium builds up in the body, the body wants to hold on to water to dilute the salt. The kidneys main function is to get rid of excess fluids, however, in some individuals the fluids build up faster than the kidneys can get rid of it.

This causes the kidneys to work harder, and over time decreases the ability of the kidney to function properly. This results in an increased strain on the heart because of the additional liquid in your body, increasing blood pressure, and further damaging the kidney. This result in a buildup of fluid in the body, more strain on the blood vessels, eventually leading to heart failure and stroke.

2. Increased processed food causes obesity

Overweight and obese people make up about 2/3 of the US adult population. There is an economic and social cost to this, and life expectancy is shortened in this population.


Poor nutrition can contribute to the risk of heart disease, cancer, stroke and diabetes.

The leading cause of death in the US is heart disease, and 1 person dies each minute from this cause.

Before we leave, there is this craze about fat is back and big is in! I want us to re-frame our minds that it is not about your size, it’s about your health!

What is your mile time? How fast can you walk, jog, run a mile.

Comment below:

The average 40 year old can finish a mile in under 9 minutes.

10 minutes a day, that’s all I’m asking, 10 minutes!

You don’t have to go fast today, you just have to go!

Until tomorrow, self-love yourself, what is more important than you?!