Many people give up shortly after starting a healthy lifestyle change, or perhaps never get to start at all. Yvette Nkurunziza, a medical student at University of Rwanda’s College of Medicine and Health Sciences, says many people only consider a lifestyle change when they become ill. However, she notes, taking care of yourself shouldn’t be based on a certain situation or age, this means that people should always work on taking care of themselves in a variety of ways, including healthy diets and regular exercise. Nkurunziza says even with a busy routine, one can still find time for this, and one of the most common ways to start is by improving diet. She explains that nutrition is beneficial to your overall physical and mental wellbeing. “You can achieve this by adapting to eating nutrient-rich foods that the body can transform into energy for the day ahead. Avoiding unhealthy food is essential,” she says. Venuste Muhamyankaka, Executive Director-Rwanda Civil Society Alliance for SUN, health and nutrition activist, and programmer says, loading your plate with fruits and vegetables is essential as they are a great source of vitamins, minerals, fibre, and antioxidants. He mentions that when healthy eating habits become a lifestyle, it means one is healthier which means that one will be able to reduce body fat, maintain an ideal weight, and most importantly, reduce the risk of some illness. Celestine Karangwa, a physiotherapist in Kigali, says taking good care of yourself also means getting quality sleep every day. He points out that lack of sleep can negatively impact memory, emotions, weight, and even appearance. “The older one gets, the harder it can be to fall and stay asleep, but you still need the same amount of hours, therefore, ensuring this happens is essential,” he says. According to the National Sleep Foundation, most sleep problems are a result of snoring, medication side effects, and underlying medical conditions, such as acid reflux, depression, and prostate problems. Karangwa says in case this happens, one is advised to address the issue with their physician. In addition, he notes that it’s essential to get more satisfying sleep by creating a calming space, dedicating enough time for sleep, and practicing relaxation techniques. On the other hand, Karangwa says the most forgotten part when it comes to taking care of yourself is spending time outdoors. He says this is an overlooked aspect yet it has loads of benefits. “It is important to get some sunlight every week for bone strengthening vitamin D, therefore, adopting this habit is as important as good nutrition,” he says. Nkurunziza notes that minding your dental health is also essential when it comes to taking good care of yourself. She mentions that poor dental hygiene can lead to gum diseases and bad breath, not forgetting that it can also introduce a range of harmful bacteria into the bloodstream.
