According to World Health Organisation (WHO) country health profile 2013, life expectancy in Kenya stands at 60 years in men and 63 years in women. The probability of dying early, before this time, mainly due to non communicable illnesses stands at 18%. By maintaining a healthier lifestyle, Kenyans can greatly reduce their risk of developing conditions that account for 100,000 deaths every year.
Kenyans should aim at consuming more plant based foods and moderate intake of animal based foods. Plant based foods are laden with vitamins, minerals, fiber and other nutrients vital for proper growth and development, maintenance of normal body functions, and strengthening the body’s ability to fight diseases.
Plant based foods also form a great source of antioxidants which work as a defense mechanism against free radicals which would otherwise destroy healthy cells increasing the risk of chronic illness like cancer. Plant based food form the only source of phytonutrients (compounds that help prevent many diseases).
People who consume meat frequently leave very little room for plant foods hence benefit less from the disease fighting properties of plant foods. High intake of red and processed meats has been proven to increase the risk of conditions like cancer, cardiovascular diseases and other chronic diseases that could lead to pre mature deaths. According to a study published by Harvard School of Public Health in 2012 on the association between meat consumption and mortality, people who ate large quantities of meat, especially red meats frequently, tended to die younger, mainly from heart diseases and cancer. In 2015, the cancer Agency for World Health Organization released a study that linked high consumption of red and processed meats to increased cancer risk.
According to the 2010 global status report on non-communicable illnesses, Physical inactivity contributes 3.2 million deaths every year, with inactive people facing 20%- 30% increased risk of all causes of mortality. The Center for Disease Control and Prevention (CDC) recommends 30 minutes of moderate intensity workout for at least 5 days per week for adults.
Being physically active lowers the risk of many chronic diseases including diabetes, hypertension, cardiovascular diseases and cancer. Regular physical exercises reduce risk of many illnesses including heart diseases, diabetes and some types of cancer.
In an effort to halt the global rise of obesity and diabetes and reduce the burden of pre mature deaths due to preventable diseases, World Health Organisation released guidelines on sugar intake in March 2015.
Almost three quarters of global sugar consumption occurs in developing countries and Kenya has not been left behind. In the year 2014 alone, Kenya consumed approximately 820, 000 metric tons of sugar.
To minimise their risk of chronic illnesses like diabetes, heart diseases and obesity, Kenyans must limit their sugar intake to not more than six teaspoons of sugar per day, as recommended by the WHO.
Dietary sugar does not only come from the table sugar normally added in a tea but much of the processed foods consumed regularly are loaded with sugar too. Sugar from natural foods provides the body with all the sugar it requires and any other sugar added to food during processing or consumption is in excess.
Water is a vital nutrient to life and normal functioning of all body organs. Without water, our bodies would only live for a few days. Inadequate intake slows down all body functions and can have detrimental effects on health.
When one is dehydrated, blood thickens making the heart work harder to pump blood to other parts of the body. Dehydration also increases the risk of digestive problems and stomach ulcers. An average adult requires approximately two litres of water per day which can go up depending on level of physical activity, state of health, weather, metabolism and body size.
Most adults lose two to three litres of water per day. Two thirds of the human body is made of water and if this balance is not maintained through compensating for what the body loses, serious health consequences can occur. Water and oxygen are the only two things that can lead to a sudden death if not provided within a short period of time. If you urinate less than four times per day, have discolored urine, suffer from frequent headaches and fatigue coupled with a dry smelly mouth, you aren’t drinking enough water.
Finally, career and jobs have become the biggest priority for most Kenyans and are the sole determinant of what one can or can’t do, including finding time to eat healthy or exercise. Kenyans need to learn to eat the right amounts of food at the right time.
Due to hectic schedules, it is not uncommon for people to go without some meals, especially breakfast and lunch. By the time one is having their evening meal, they are just too famished and they end up eating too fast and in excess. These poor dietary habits increase the risk of many non communicable illnesses, which are the leading cause of death in the country.
By adopting healthier dietary and lifestyle habits, Kenyans will greatly reduce their risk to many diseases and even pre mature deaths.