HERE IS HOW YOU CAN ENJOY GOOD HEALTH IN 2015

By Richard Wetaya

The expression, “an ounce of prevention is worth a pound

of cure” is definitely true about health.
Ounces of change in your health habits and lifestyle may just turn out to be your key to enjoying good health in 2015.
Practicing positive health habits in 2015 will not only enable you to steer clear of health risks but will increase on your chances for a long life.
“In 2015, the focus should not just be on avoiding sickness but on taking up positive health habits and healthful lifestyles. Positive health habits and lifestyle choices are the only safe bet to achieving clean bills of health in 2015,” Dr. John Mark Bwanika of the Medical Concierge Group, Kampala says.

Much as positive health choices and resolutions are difficult to live by, they are, by and large, worth striving for, on the basis of the risks unhealthy habits pose.
The World health organisation for example warns that many non communicable diseases (diabetes, high blood pressure, cancer, heart disease, obesity, etc) in the world occurdue to adoption of unhealthy lifestyles and unhealthy eating. 
The WHO warns that many of the aforementioned non communicable diseases are expected to account for 60% of the disease burden and 73% of all deaths in the world by 2020.
WHO estimates, at present, show that 4 million people in Uganda are diabetic, whilst statistics from the health ministry show that about 30% of Uganda’s adult population has high blood pressure.

HEALTH CHOICES FOR 2015

Every Ugandan should look forward to a healthier 2015 on the evidence of 2014, which passed off as an epidemic free year in our country.
“A healthier 2015, for starters, should mean embracing better and good nutrition. Good nutrition begins with eating a variety of foods with adequate starch and fiber. That should be a dietary guideline for every Ugandan in the New Year. In your meals, include selections from fruits, vegetables, milk, cheese, yogurt, poultry, fish, eggs and legumes. All the above foods are good sources of fiber and starch. People however need to be more cautious of the kinds of food they partake on in 2015. The Ugandan diet, as it seems, is rapidly changing for the worse. The average Ugandan diet today consists of more red meat than ever before. That needs to change in the New Year.
The high salt and fatty fast foods growing in popularity today are no good in terms of the provision of basic nutrients like proteins, minerals and vitamins that the body needs for energy, growth of tissue and the regulation of body functions. Alcohol and tobacco should be avoided as well,” Doctor Fredrick Womudenyi of Nyondo hospital, Mbale, advices.

Safeguarding personal health in 2015 will also call for more regular physical activity.
 Physical inactivity can have serious health implications. According to the 2014 World health organisation physical activity fact sheet, Physical inactivity is the fourth leading risk factor for death worldwide and causes 6% of all deaths.
The World health organisation says approximately 3.2 million people die each year due to physical inactivity.

“On the above evidence, Ugandans should endeavor to avoid sedentary and passive lifestyles in 2015. Regular physical exercise is nature’s best tranquillizer. Exercise ensures an improved quality of life and also guarantees that one maintains ideal weight. Regular exercise of moderate intensity such as walking, swimming, dancing, jogging, cycling, or doing sports has significant health benefits and should be a priority for people in the New year. It has enormous therapeutic effects on the cardiovascular system {heart and blood vessels] and the respiratory system and is also a good buffer for stress” explains fitness expert, Moses Opio.

Finding better and constructive ways to manage stress should also come in handy as a good health resolution for the New Year.
Once stress is effectively managed, there is zero chance that it will put a damper on one’s mental and physical health. Once stress is not properly managed, it can trigger infertility, indigestion, mood disorders, migraines and heart attacks. Stem the tide of stress in the New Year by making relaxation a priority however busy your work schedule may be. In addition, adopt a positive outlook on life and get enough sleep,” Paul Wanetosi, psychologist at the Wanale community counseling initiative, Mbale, explains.

If you have been into the unhealthy habit of depriving yourself of sleep in the past year, it is time for a change. Get enough sleep in 2015.
“Sleep refreshes the whole body and is essential for a sense of well being. It is during sleep that growth hormones, necessary for repairing tissue in adults and for growth and maintenance of a healthy body in children are released into the blood. 6 to 8 hours of sound uninterrupted sleep enables body systems to rest. Insufficiency of sleep leads to death of brain cells and increases risk of diseases of the heart and blood vessels,” Doctor Joseph Baluku of Mulago hospital states.

In 2015 as well, Ugandans will need to embrace better attitudes.
“A positive and optimist attitude towards life means one’s mind is healthy. A healthy mind and body provide the basis for a positive sense of mental and physical wellbeing. A positive sense of wellbeing enhances on one’s relationships with family and friends hence improving one’s social environment. People need to let go of their gloomy outlook on life, there are a lot of positives in our country and we need to celebrate that,” Wanetosi says.

Good health also largely depends on the environment in which many of us live in.
A healthy and safe environment around the home and in our urban areas is what everybody should aim for in the New Year, even if most environmental risks call for broader community action.
“Hygienic sanitation facilities around the home or in public places need to be regularly improved at an individual and community level. This is because deaths still occur in our country as a result of inadequate water, poor sanitation and hygiene each year. Recent research has shown that poor hygiene habits in Uganda account for 75% of the country’s disease burden. In Ugandan urban areas, only 30% of households have proper or improved sanitation facilities. The rural access to improved sanitations is even worse. Around the homes, people should ensure that there are no bushes and stagnant water. Drinking and recreational waters should be protected from disease causing microbes and toxins.  Hand hygiene which is the simplest and most effective way of avoiding infections should be emphasized in homes. Hand washing reduces one’s toxic exposure and prevents the spread of infection. It keeps bacteria and illnesses at bay,” Ali Halage, a Lecturer at the Makerere University School of Public Health, explains.

The 2014 World health organisation sanitation fact sheet puts the number of annual deaths from inadequate water, sanitation and hygiene in low income countries at more than 840 000. Poor sanitation is the main cause in some280,000 of these deaths, the fact sheet shows.

Additionally, people need to reduce on their counterproductive solid waste disposal ways and to watch for their exposure to carcinogens (cancer causing agents).
“Solid waste disposal is still a problem in many Ugandan urban areas. Solid waste is a high source of environmental health hazards in many urban areas. The health effects of these hazards include cancers, birth defects and hereditary changes. Other environmental health risks that people need to watch out for include unsafe consumer products, windblown soil dust particles, unsafe water and foods,” Halage says.

Start the New Year on clean slate in terms of your appearance.
When people meet you in the New Year, they should notice an improvement in your appearance. The good appearance should be reflected in the way you take care of your skin, nails, hair and teeth. The skin protects the body against injury, infection and heat loss. It also helps regulate water and chemical balance in the body. It is therefore pivotal to keep your skin looking good in the New Year as it is an important part of your appearance. Taking good care of your skin means keeping at bay conditions such as acne, boils and allergies. Proper hair care in the New Year will come in handy in warding off dandruff, lice, excessive hair growth, hair loss and ringworms. Dirty, broken and bitten nails and cuticles are unattractive and can lead to painful and serious infections. Proper dental hygiene will also prove useful especially in eschewing tooth decay and periodontal disease,” Womudenyi says.

Regular health checks should be an integral part of every person’s health care in the New Year.
“Regular health checks will come in handy in ensuring that individuals enjoy the best possible health as the New Year progresses. The earlier diseases are diagnosed, the greater the probability that they will be forestalled through early treatment or through lifestyle changes,” Bwanika says.

You can add spark, color and fullness to your life in 2015 by showing maturity in the way you handle and deal with your emotions.
“Emotional maturity shows in the way one handles himself around other people and in the way they direct their emotions towards more constructive activity. People who are emotionally mature are considerate of others and they accept pleasures and disappointments gracefully. Emotionally mature people have good human relationship skills and as such, they enjoy better mental health and are able to live at peace with themselves. They are also able to meet the demands of life and they interact more successfully with others,” Wanetosi explains.

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