The alarm goes off….. It’s morning again. Monday Morning to be precise. But

you’re tired. Very tired. But you must get up. Morning shower? Cuppa coffee? No? No energy yet? Is something wrong? Are you unwell? This has become a v e r y common occurrence among us. We are tired. In the morning as we wake up, in the evening when we get home, on Sunday when we go to worship, when we’re hanging out with our friends………… We are chronically tired!

So what could be wrong? Medical tests performed at the Doctor’s office all indicated that everything is normal. But you’re tired. You are suffering from FATIGUE!

Not quite a d i a g n o s i s to expect from a

doctor. For one, save for energy boosting supplements, it doesn’t quite have a prescription to go with it. So what to do to fight the fatigue?

Truth is, bills have to be paid, the job you have is more a blessing than the contributor to the diagnosis.

So our prescription and recommendation needs to get around the fact that we need to

work. Below we highlight a few steps to take to improve your energy levels and fight the fatigue:

1. HYDRATE YOUR SYSTEM

The 6-8 glasses of water go a long way in cleaning up

your system. The frequent visit to the bathroom rids your

system of toxins which cause a snug in your system. So go

ahead and drink your water. Who

knows, one of the visits to the bathroom

might be at 5 am tomorrow morning, just in time to get

up!!

2. GO EASY ON THE FEEL GOOD BEVERAGES

C a f f e i n a t e d drinks like coffee,

tea and cola are

By Dr. Loise Mwangi - Guru Nanak Hospital

Continued on back page

brain stimulants. Taken in good measure, they create an energy boost. However, these feel good beverages have a flip side in that they’re also diuretic. Too much of them (More that 2-3 cups/day) causes frequent urination that in turn dehydrates our systems causing an energy snug.

Alcoholic beverages on the other hand are brain suppressants, hence the relaxing feeling in the initial drinks. Too much of the drinks also has a diuretic effect and further suppresses the brain. Moderation is key to maintain the relaxation feeling. Recommended medical limits remain 2 units for males, one unit for females.

3. WATCH WHAT YOU EAT

In this age of FAD diets for weight loss, I have heard so many varieties of weight loss and weight gain diets. Some recommend protein only, some, fruits only…..

Truth- You need all food groups in a balanced way. You’ll especially need complex carbohydrates in your breakfast as they are energy giving foods. Whatever your schedule, skipping breakfast or any meal for a person fighting fatigue is not an option!

So proteins, carbohydrates, lots of fruits and vegetables and good fats should be included in your everyday diet.

N.B- Keep your portions small, keep the feeding times frequent and enjoy an energetic good life!

4. HOW ABOUT LEISURE?

Remember your innocent primary school definition leisure? What do you do for fun? Do you have time to rest, relax and recreate? Or is it

January-March 2015Issue 2

Fighting Fatigue

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The Soldiers SweetheartI still remember it like it was yesterday.

Swords up, trumpets sounding, firing of rifles after being pronounced husband and wife. It was the end of a two year relationship and I was finally married to my soldier husband. How proud I felt!

Little did I know the journey that was to be what is now my eighteen years of marriage to Afande with three children in the picture.

Unfortunately there is no preview of what anyone’s marriage will be like. One gets in with high hopes and dreams but reality proves them otherwise. How well you adjust will determine whether you will find fulfillment or you will quit like many have done. If I was to go back to being a young single lady in my early twenties as I was when I met Afande, there are things I would do differently, things I would want to share with anyone that cares to listen.

Lesson 1

When courting; spend time getting to know the person’s weaknesses as well as the person’s strengths.

Do not get carried away by their good qualities that you become blind to their shortcomings. It’s the deficiencies that will bring problems in the marriage later.

Afande, loved his drink and while dating we would go out and have a good time, to the wee hours of the morning. I did not pay attention to the fact that he sometimes did not know when to stop. Alcohol has been one of the biggest challenges in this marriage, making me think of leaving more than once.

However, all is not doom and gloom for there is a God in heaven.

In the midst of my turmoil, I found someone I could talk to and share my problems and burdens. She gave me sound instruction and wisdom to handle this situation as follows:

• Stop complaining and nagging and start talking positively to Afande even when he comes home late.

• Find income generating projects that you could start on your own.

• Rediscover yourself-go back to school, start looking after your appearance, lose weight and do whatever else you need to feel fresh and new.

• Pray- God made marriage and His intention is that marriage should work and reflect His love for mankind.

As I carried out these simple instructions, I began to find joy in my life again. Going back to school gave me a new set of friends and whole new perspective on life. When I graduated with my degree, I felt a sense of accomplishment. My projects took off also and Afande began to see sense and gradually reduced his drinking and joined me. Today we have a supplemented income from my chicken project that is more than the government pay slip.

The lessons continue….Don’t miss the next issue...

@kimkenya Kenya Institute of Management|

The moment you decide you’re going to be awesome is exactly the time life decides to test how tough you really are.

You’re going to have to hurt.

Right after you decide you are going to save more money no matter what, you find out that a major appliance in your house just failed, and you’ve got to find extra money somewhere.

Right after you decide that you’re going to start running outside to get back into fighting shape, the weather decides to get nasty cold and downright scary.

Right after you decide that you need to be more candid with your business relationships, one of your peers starts unnecessary drama and creates a feud that seems impossible to manage.

You’re going to have to hurt.When you push back against the “old you”, life has a way of challenging the words you speak with the outrageous work you have to do.

It’s hard work. Uncomfortable work. The type of work you’re probably not prepared to do right now. But it’s exactly what you need to be focusing on right now.

If you can survive life’s toughest tests, then you’re well on your way to achieving any other goal you can imagine.You just can’t let yourself be ground down by the grind. You can’t let the pettiness of others break your will. You have to push back against the frustration and chaos that gets inside your head and tries to convince you to quit.

You’re going to have to hurt.The moment you decide you’re going to do something awesome is the moment you need to resolve to get tough.Financially tough. Mentally tough. Physically tough. You have to protect your mind, your body, and your bank account. Things are about to come at you that you could never have imagined before.

It’s going to get brutal before it gets beautiful. You’re going to cry, fight, sweat, and bleed. It’s going to seem some days that the sun isn’t ever going to come out again. And you’re going to have to stand there quietly in the darkness by yourself choking back the tears, pretending that you believe it’s all going to work out in the end.

You’re going to have to hurt.But you’ll make it if you can survive the darkness of the night. Live tough. Don’t run from trouble. Stand up and fight.If you won’t hurt for you, who else will?

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The story of Edward Jenner is familiar with most, that of the guy who discovered that an infection with Cow Pox prevents infection with Small

Pox. Cow Pox being the much milder of the two. This happened in an English village more than 200 years ago. But what we should see as the more relevant story is that of the guy who declined to renew his insurance, and then crashed the following day.

Many parents are now caught between the devil and the deep blue sea; to vaccinate or not to vaccinate. This is not an easy decision, with the tonnes of (dis)information out there. And secondly the financial implications of vaccines. However, a few things are immediately obvious.

One is that while there are vaccines for most childhood conditions now, the treatment of the same is not as readily available. Secondly, even where treatment is available it is often a challenge to diagnose, or the treatment costs are prohibitive, especially if it requires private inpatient setups.

The third problem is prevalence. Take for example Rota virus. Nine out of ten of all under five cases of diarrhoea are caused by rotavirus. Half of all hospital admissions and deaths in children under 5 caused by diarrhoea. The other half are mainly pneumonia. The treatment of rotavirus is mainly supportive. What that means in plain English is that we’ll give you water and painkillers and engage the hospital chaplain.

With the above in mind, surely the decision to vaccinate would be straightforward, right? Wrong. This is the age of the overinformed and confused. Every time you mention vaccines anywhere in the world, autism and it’s forced bride of Frankenstein MMR crop up. It is like Mark Twain remarked, a lie will be halfway around the world before the truth has even put it’s boots on. Because the link between MMR and autism is exactly that, a lie. The recent outbreaks measles in the UK, whooping cough and polio-like diseases in the USA, are a sad testament to this lie.

How do vaccines work? At it’s most basic level, vaccines allow the body to experience the fight against disease without acquiring the actual infection. When you vaccinate someone, the body acquires the necessary ability to overcome the infection, without the disease itself manifesting itself. The immune system is essentially a memory bank. Properly done, the bank will have all the firepower needed when it’s time to fight off infections.

The standard immunisation schedule in this country looks like this.

Age VaccineBirth BCG vaccine • Hepatitis B vaccine • Oral polio vaccine6weeks Pneumococcal vaccine • Diphtheria Whooping cough

Tetanus Polio Hemophilus influenza B Hepatitis B six-in-one vaccine • Rotavirus vaccine

10weeks Same as 6weeks14weeks Same as 6weeks with or without rotavirus vaccination6months Influenza vaccine • With or without hepatitis B7months Influenza vaccine9months Measles or Measles Mumps and Rubella • With or

without Yellow fever10months Meningococcal vaccine1year Hepatitis A vaccine • With or without the chicken pox

vaccine15months Meningococcal vaccine • Measles Mumps and Rubella

With or without Chicken pox18months Diphtheria Whooping cough Tetanus Polio Hemophilus

influenza B • Hepatitis A2years Pneumococcal vaccine booster with or without Typhoid

vaccine.

After this there are boosters at 5 years and 8 years. For girls a cervical cancer vaccine at 9 years is highly recommended. It is intensive, expensive, but what about being a parent is easy or cheap?

So, what would we advice that well meaning parent who is faced with the decision to vaccinate or not? To the best of your ability, vaccinate your child. Vaccines are the best thing you could do for your child.

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all swallowed up in traffic jams, parents meetings, weddings, family events, political rallies etc?

If you’re suffering from chronic fatigue, find time to evaluate your day to day activities, eliminate things that can be eliminated from your schedule, say no to the not very important events and just rest. In the busy working people schedule, leisure time is actively created. So go ahead and create it.

While at it, factor in your 30 minute workout time. Exercise goes a long way in boosting mental and physical wellbeing. That translates to less fatigue.

From cover page

Fighting Fatigue5. SLEEP, SLEEP, SLEEP!

Is there enough time in a day to sleep enough? In this world of work, school after work, traffic jam and other responsibilities?

How about watching less TV? How about hanging out late a little less within the week? Whatever it is you need to do, you owe it to yourself to get adequate rest. That includes 6 - hours of shut eye per 24 hours.

Have a relaxed day! Spread the word, spread health.