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Eat your way to beautiful skin

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Published on March 2013

More and more people are spending money on numerous skin-care products found on the shelves of supermarkets and pharmacies that promise to delay aging, smoothen skin and get rid of blemishes, among other benefits. While some of these products actually deliver what they promise, the science behind proper skin care could literally be found in our hands.

A healthy body means healthy skin. Exercise, enough sleep, and a proper diet are simple things that go a long way to not only improve the quality of your life but also improve your skin.

There are certain things you could include in your diet regularly to improve various aspects of your skin, for instance skin tone, texture, evenness and clarity. Here are several key foods to consider and the different benefits they offer to your skin.

Citrus fruits

Smooth and taut skin is one the greatest benefits of citrus fruits like oranges, tangerines, lemons, limes and grapefruits, which are all rich in vitamin C. In fact vitamin C is one of the prime skin-care ingredients in many beauty creams as it aids in the production of collagen.

Collagen, a protein that forms your skin’s basic structure, starts to break down as you age, which leaves the skin with a saggy appearance. Why not get vitamin C from the direct source? The vitamin C found in citrus fruits helps to tighten your skin and prevent wrinkles.

Fish

Apart from being good for our overall health, fish, which is rich in Omega-3 fatty acids and zinc and works wonders for the skin. Omega-3 is good for reducing dryness and inflammation, which causes the skin to age faster.

A lack of it may be a contributory factor to some inflammatory disorders like psoriasis and eczema. The fatty acids found in Omega-3 are also important in helping improve circulation, which is vital for skin health by keeping the heart’s arteries clear. Zinc helps fight acne and also helps in new cell production and ridding you of dead skin, leaving your skin with a radiant glow.

Nuts and seeds

Nuts and seeds help make skin supple, smooth and younger-looking. Consider almonds, sunflower seeds and pumpkin seeds, all of which offer many health benefits for the skin.

Almonds’ essential fatty acids are known to help reduce swelling and inflammation. In fact, nuts and seeds are a natural anti-inflammatory and also can help treat skin disorders like acne, psoriasis and eczema.

Nuts and seeds are also packed with vitamin E, zinc and magnesium which help keep your skin glowing, promote regeneration of skin cells and fight off bacteria that may lead to acne. In addition, vitamin E is a powerful antioxidant that helps skin repair itself quickly.

Whole grains

Consider including foods rich in whole grains like brown rice, whole-wheat bread, whole-grain cereal and oatmeal, among others, instead of processed carbohydrates in your diet. Whole grains have compounds used to make skin-firming collagen and elastin.

They are also rich in rutin, an antioxidant that helps fight inflammation-related skin damage and the B-vitamin biotin, which help cells process fats. Avocadoes and mushrooms also provide similar benefits.

Green and red vegetables

With vitamin A and beta-carotene as the active components, these promote smooth and radiant skin. Red and orange vegetables like tomatoes, carrots, red peppers and sweet potatoes are rich in beta-carotene, which is converted into vitamin A and prevents premature aging and cell damage.

Dark green vegetables like spinach, kales and broccoli are also rich in vitamin A, which acts as an antioxidant preventing cell damage and premature aging, and has been used in many acne medications.

This means that you also get anti-acne benefits. The fibre content in vegetables also helps increase the flow of chemical amylase enzymes in the body, enhancing the digestive process. Proper digestion leaves you with a clear bowel system, which promotes clear and healthy skin.

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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.
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