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Soothe those aching muscles

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Many people suffer from body aches and pains arising from exercise, straining, bad posture, or just simply fatigue, and don’t know how to relieve the discomfort. You don’t have to suffer in silence, as there are ways to relieve such pains and leave you feeling and looking good.

There are many ways to help you recover from body aches and pains from the comfort of your home, ranging from ice packs to the more enjoyable tender loving care with aromatic oils, herbal baths and massage. Try some of these to ease the pain and make your life more comfortable.

Pack it with ice…

One way to soothe body aches is to cover the area with ice packed in a zip lock bag and pressing it on the spot for as long as you can bear the stinging cold. If you can bear it, you can also take a long cold shower or bath and finish with a soothing massage. But ice packs and cold showers are not everybody’s cup of tea and there are more comfortable and enjoyable ways to relieve pain.

Take a bath or shower using essential oils…

For indulgence and relaxation, nothing beats a long bath, but if you want to revive after a strenuous walk or tiring bout of exercise, a shower is more invigorating. Always bath or shower as soon as you can after a workout, exhausting work, or sport activity. Sweat can lead to blocked pores and trigger acne on your face and body, and also make recovery from exhaustion slower. It is more helpful if you try washing with some restorative essential oils such a lavender, lemon, orange and lemongrass, as these help to calm, regulate breathing and cleanse away metabolic waste, hence helping you recover faster.

For all-over-body aches and to relieve sore muscles after over-exertion, bathing in soothing aromatherapy oils or shower and bath gels that incorporate these oils will soothe and ease stiffness. You can find a whole range of pocket-friendly shower and bath gels in supermarkets. Check the ingredients on the label and ensure they are specifically meant to soothe aching muscles or relief stress. You could also buy concentrated aromatherapy oils from pharmacies and health stores and add a few drops to your bath water and soak in it for 15 to 30 minutes. You will need to use the right aromatherapy oils and in small doses as they are highly concentrated. Ask for help from a pharmacist or familiarise yourself with different aromatherapy oils and their healing powers. It will prove hardy to buy an aromatherapy book for reference.

Give yourself a massage…

Massage is an extremely effective way to ease tired muscles. You can go to a professional masseuse or do-it-yourself at home, or, even better, ask your partner to massage you. Use a massage oil (you can mix your own using a base oil mixed with a few drops of relaxing and healing aromatherapy oils) and sweep your hands with upward strokes towards the heart to encourage removal of lactic acid, which causes muscle aches. If you notice particularly sore areas, specific oils can help when rubbed directly on the spot.  The best oils for localised muscle pain are rosemary, ginger and black pepper. Rub the oils directly into the tender areas, or knead any sore points with your fist. This is a great technique for aching feet.

You will find several products in the market that can help ease muscle aches and pains. The potent blend of rosemary, lavender, marjoram and black pepper relieves painful joints, as well as muscles and minor strains, so look out for products containing these ingredients. For tired legs and feet, cool eucalyptus, spicy ginger and black pepper are excellent as they help with circulation.  Hot, puffy legs will appreciate a cooling menthol- based product. You can get various rubs containing these ingredients, for example, Deep Heat, which is popular amongst athletes and contains among other ingredients, menthol and eucalyptus. Ask the pharmacist to help recommend a product you can safely use at home after a shower or bath to sooth aching muscles.

Inhale to sharpen your mind…

A quick trick that works perfectly to relax your body and muscles is to inhale specific essential oils in the morning before heading out. This sharpens your mind and relaxes your body. This is also a great trick after doing an exhausting task such as exercise and fast sports. You can boost your concentration by adding a few drops of grapefruit, rosemary, mint or eucalyptus oils to a tissue or handkerchief and inhaling. Keep this in your bag and inhale all day long. These oils help to keep you calm and alert. They can also give you an instant lift when you feel tired and exhausted.
Published on January 2013

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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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