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Eat right to beat energy slumps

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You are toiling away in the office or farm, or jogging or running on the treadmill when you suddenly feel weak, tired and completely drained of energy. The culprit could well be your diet. You may be consuming fewer calories than your body requires to function properly, but eating too much can also leave you feeling sluggish. You need to eat the right amount of calories, from the right kinds of food and at the right times to keep your energy levels in balance. Here is how to fuel yourself most effectively for optimum energy levels, good nutrition and health.

1. Get the balance right 

When it comes to optimising your energy levels, not all calories are equal. The source of the calories makes a difference. Of the three macronutrients, carbohydrates are digested faster than protein or fat, so they provide quick energy. However, if you have a carbohydrate-only breakfast, you may crash before lunch because you did not get any protein or fat, which yield longer-term energy to sustain you between meals.

Fat goes a long way in providing sustainable energy and the best sources are nuts, avocadoes and olive oil. Avoid using saturated fats, which can raise your cholesterol levels, and also remember fat is fattening so if you are trying to lose weight, you will need to use very little or cut it out altogether.

You should consume at least half of each day’s calories from carbohydrates, especially high fibre sources like fruits, vegetables and wholegrain; up to 30 per cent from protein such as lean meat, chicken, fish and beans; and around 20 per cent from unsaturated fat. You need to get a good balance of nutrients to sustain your energy levels and also for good health. Carbohydrates are the primary fuel for the body, and protein, which often has fat in it, naturally keeps you feeling full and satisfied longer.

2. Eat often enough 

Aim for three similar sized meals and two small snacks a day spaced three or four hours apart, and try to incorporate some of each macronutrient at every meal. This will provide you with a steady supply of energy to keep you going strong all day and will prevent you from getting so hungry that you overeat at your next meal. Avoid binge-eating, especially the type induced by emotions and boredom.

3. Know your calorific needs 

If you are not sure whether you are eating too few or too many calories, you can roughly calculate your needs using this simple formula. If you are sedentary, multiply your weight in pounds by 13. If you exercise moderately (about three or four times a week), multiply your weight by 15. And if you are very active (exercising an hour nearly every day) multiply your weight by 20. The numbers you get are roughly your calorie needs per day and you should not exceed them if you want to maintain a good weight.

4. Drink lots of water 

It is important to stay well-hydrated, so be sure to drink at least eight glasses of water daily. Tea, coffee, fresh juices, soup and other healthy drinks also count toward meeting your fluid needs, but avoid taking a lot of caffeine or juice with added sugar or other additives, or highly-salted soups loaded with fat. For good nutrition and health, keep to plain filtered water.

5. Take vitamin-rich foods 

Specific vitamins and minerals help keep you energised. Iron deficiency, which leads to anaemia, for instance, can be a cause of fatigue in women. Good dietary sources of iron include dark green leafy vegetables, fortified cereals and red meat. Other causes of anaemia include a lack of folic acid (found in leafy green vegetables, citrus fruits and juices, legumes, nuts and fortified foods, including cereals, breads and pastas) or not enough vitamin B12, abundant in eggs, red meat, fish and milk. Another mineral helpful for fighting fatigue is magnesium (found in nuts, spinach and legumes) as it helps the body use energy from food. If you think your diet does not give you enough of all the minerals and vitamins, consider supplementing with a multivitamin from reputable multivitamin companies. Ensure to only take the recommended dose as too much of multivitamins may not be good for your health.

Published in January 2015

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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

Continue Reading

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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