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Fall in love with YOUR BREASTS

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breasts

Reduce your breast cancer risk by taking care of your breasts with the following tips.

Breast cancer occurrence is on the increase but the good news is that if detected early it can be cured. There are many breast cancer survivors today because of early detection methods and advances in treatment and care. The best defense against death from breast cancer is early detection and you owe it to yourself to take care of your breasts. Our advice is you fall in love with your breasts as doing so you will keep in touch with them, just like you do with those you love. Here is the latest on how to reduce your risk of breast cancer.

DIET AND VITAMINS

Increase your intake of vitamin D. Research at the University of California, US, found women with the highest levels of vitamin D – made from exposure to sunlight – had a 50 percent reduced risk of breast cancer. Scientists recommend sun exposure for at least 15 minutes a day. You can top up vitamin D by eating oily fish such as salmon and dairy products such as yoghurt.

Increase fruit and vegetables intake. Fruit and vegetables are rich in vitamins and minerals that help protect against cancers. Ensure you get at least five portions a day.

Reduce alcohol intake. Excessive drinking of alcohol increases your risk of breast cancer. Cut out alcohol completely and if you cannot, leave it at a social level (one small glass) and not a daily affair. Also, avoid binge drinking.

Limit red meat. A study at the University of Leeds, UK, found that eating two ounces of red meat a day could double a post-menopausal woman’s risk of breast cancer and younger women increase their risk slightly. Cancer researchers suggest limiting red meat to twice a week and even then, taking very small portions and removing all fat.

EXERCISE AND LIFESTYLE

Lose extra pounds. After menopause, body fat becomes the main source of the hormone oestrogen, excess levels of which are linked to some forms of breast cancers. Obese women have 50 to 100 percent more oestrogen than women of healthy weight.

Get active. Several studies have found exercise can lower your risk of breast cancer. Doing 30 minutes of moderate exercise five times a week could cut your breast cancer risk.

Replace your deodorant. While the jury is still out on the case of chemicals used in antiperspirants causing breast tumors, if you have a family history of breast cancer, try alternative natural methods of controlling underarm body sweat.

Quit smoking. Women who have smoked for 11 years or more could have a 40 percent increased risk of breast cancer, according to a US study.

YOUR GENES

Know your risk. You are considered to have a genetic risk if several close relatives have had breast cancer, especially before the age of 50. Only about five percent of breast cancers are thought to be inherited. If you have family history, you need to take extra measures to reduce your risk of breast cancer.

Go for screening. Ensure you get regular breast screenings, which include physical checks by a doctor, mammography and ultra sound scans. Discuss with your doctor how often you should have these done, but for post-menopausal women, these tests are a must, at least every two years.

SELF-BREAST EXAMINATION

Ensure you examine your breasts regularly for lumps and other irregularities such as retracted nipples or discharge from the nipple. Touch and look at your breasts regularly so you get to know what’s normal. Feel all around your breasts and up into your armpits – you are checking for any lumps or thickening. If there is a rash, discharge, skin puckering, change in size or shape, or anything else that is unusual, see a doctor without delay. The earlier breast cancer is detected, the better the chances of survival.

Published in January 2012

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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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