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10 lifestyle changes you can make to prevent cancer

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As we wait for the government to declare cancer a national disaster, or better still, build cancer centres in every county and embark on an awareness tour, there are a few things we can do as individuals to avert the disaster. Cancer is still significantly a lifestyle disease, and a change in the way we do things can keep it at bay. Here are ten lifestyle changes you can make to prevent cancer.

Stop using plastic containers to warm food in the microwave

Most plastics contain hormone-disrupting compounds, some which are carcinogenic (cause cancer). When you warm food in the microwave using plastic containers, some of these compounds may leak into your food and cause you harm. Unless the container has been labeled microwave-safe, do not use plastic to warm food not just in the microwave, but everywhere else.

ALSO READ: Microwaves do not cause cancer

Avoid processed  foods

Highly processed foods, especially those that have undergone industrial processing, have been tied to cancer. Most of these foods are high in starch and sugar, which encourages cancer cells to grow.

Start working out

Regular exercise has been found to lower the risk of cancer. You do not have to work out every single day, but when you do, work out for at least 30 minutes.

Cook food home

You are more likely to eat healthier food when you cook it at home. At home, you have control over the amount and type of oil you use, spices, additives as opposed to eating out. More so, you have no clue what many food outlets do to their foods to preserve them. Thus it is safer eating from home.

Skip red meat

Kenyans love their nyama choma. Unfortunately, red meat heightens the chances of cancer even when eaten moderately, if the results of a recent study by The Department of Health and Social Care (DHSC) in the UK are anything to go by. Eating processed meat such as sausages, ham, and bacon is just as bad, as it puts you at risk of bowel cancer. Thus, you might want to cut down your intake of red and processed meat to prevent cancer.

Get screened regularly

Take every chance to get screened for cancer. You might not be able to altogether avoid the disease because it can be hereditary, but catching it early makes treatment and complete healing easier.

ALSO READ: NHIF to cater for cancer patients full treatment

Drink alcohol moderately

If you drink alcohol, go easy on the bottle. Alcohol causes liver cirrhosis and can be linked to a flurry of other cancers.

Avoid direct exposure to sunlight

UV rays from the sun increase the risk of skin cancer, and yes, this applies to all races. Use sunscreen and wear sunglasses and protective clothing whenever you can.  Remember Ultraviolet A (UVA) rays are also emitted by tanning bed and LED nail lamps for curing gel polish, so you may want to take all precautions when you have to use either.

Stop smoking

Smoking is the most significant preventable cause of cancer. Tobacco smoke has many harmful chemical substances that can affect many organs once they get into the bloodstream. Smoking can be linked to at least 15 types of cancer, including mouth, lung, throat, nose and sinuses, larynx (voice box), oesophagus, liver, pancreas, stomach, kidney, bowel, ovary, bladder, cervix, and some types of leukemia. Even if you do not smoke, avoid passive smoking – breathing in other people’s tobacco smoke.

Maintain a healthy weight and diet

Being overweight increases the risk of cancer. Maintaining a healthy weight is a combination of making good dietary choices and working out. Prefer a diet of fruits, vegetables, and lean proteins over ones with processed foods to prevent cancer.

 

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

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Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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