The road of life

Through out  my life I have had so many challenges and people who have really helped me to reach this far that I am still struggling to go far.Some people have been so helpful all through.My mum and dad have been very surpotive in any way they could help me to achieve things that I had to .

My parents have given me so much including all the basic needs.

The fall of my life

When I was young I liked to be like anyone else I saw who seemed to be successful.I kept on dreaming and all the time I would tell my mum “mummy I want to become a lawyer when I grow up”.That is my girl you will hear my mum say.Each day I would always change what I want to be when I grow up .I was raised in a family of five with both parents.I was taken to school .I worked very hard in school so that I could achieve my wishes that I kept on wishing.

My dad was a cook and my mum used to sell at the road side .My father was working in the school where I was schooling and we lived in the servant quarters of the school.One time it happened that I followed my mum to her place where she used to sell.It was not that long that she disappeared.I did not know where she went and why.

As I was fanning the jiko so that I could continue roasting the maize she had left behind I noticed some people standing behind me .”Where is your mother one of the people said.”I was shocked because he said it in a very heavy tone.I did not reply them but instead  stared them in a worried face.

They poured the sweets that were neatly arranged and also poured the charcoal plus the jiko “woooooooiiiiii!!!!” I cried and shouted for help but nobody came to help me .I saw my mum watching from a distance and signalled me to keep quiet .The left without uttering another word .I felt bad deep down my heart ,tears were rolling down my chubby cheeks.

After they went my mother came out of where she was hiding.I asked my mother why those people did that and she told me that those people are the county council and they do not like people selling by the road side .This was painful and that made me hate even the government.

After all that my mum arranged everything and continued with her work.At 13 the headteacher of our school was given a retire so a new one was brought in .She decided to fire every worker and only left the ones who shared the same tribe as her.One day in the afternoon as I went to take m lunch as usual I found a tractor demolishing our house.I asked myself questions but there was no one to tell me what was happening. I went back to school and looked for my dad but he was nowhere to be found.That is how we were moved out of that place without notice.

I only knew our place and our rural home  by that time .Living in the slums was not easy for me because the life there is very difficult for someone who has never been there .That is how I ended up living in the slum well known as Kibera.

 

Benefits of regular physical activity

     1.Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.   

      2. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

3.Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein(HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

         4. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

 5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to hit the hay.

6. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends.

        7. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

Healthy Eating Tips

  • Eat lots of fruits and vegetables

We should eat at least five portions of a variety of fruits and vegetables every day.

Include a piece of fresh fruit in your morning snack

Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.

  • Cut down on saturated fat and sugar

Saturated fat in our diet

We all need some fat in our diet, but it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.

Saturated fat is found in many foods, such as:

  • hard cheese
  • cakes
  • biscuits
  • sausages
  • cream
  • butter
  • lard
  • pies.

Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you’re having meat, choose lean cuts and cut off any visible fat.

  • Eat less salt – no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Get tips on cutting down on salt in your diet.

  • Don’t get thirsty

We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every day.

This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices.

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth.

Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.

For example, if you have 150ml of orange juice and 150ml smoothie in one day, you’ll have exceeded the recommendation by 150ml.

When the weather is warm, or when we get active, we may need more fluids.

  • Don’t skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight.

Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.

A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

 

 

Eunice Okiya

I begun my primary education at St.Georges primary school then I completed in 2011 where I scored 315 marks.I later joined Bukulunya Secondary school in 2012 .I then completed in 2015 where I scored a C plain.Due to the shortage of money to join college where I wanted to study nursing I engaged in youth activities and later on I ended up in NairoBits Digital School of Design.I learnt the basics in computer,I later on advanced to graphic design

Global Warming

I found out that our country Kenya and the world has been widely been affected by global warming so I decided to write about it.I also love nature so much and I like knowing so much about what new is happening on our earth.

 

Global Warming in Kenya

Definition: Global warming is the average increase in global temperature at the fastest rate ever recorded.

How global warming occurs

Global warming occurs when carbon dioxide (CO2) and other air pollutants and greenhouses gasses collect in the atmosphere and absorb sunlight and solar radiation that have bounced off the earth surface.

Normally this radiation would escape into space but these pollutants which can last for years to centauries in the atmosphere trap the heat and cause the planet to get hotter thus greenhouse effect.

How global warming is linked to extreme weather

  • Extreme heat waves have caused tens of thousands of deaths around the world in recent years.
  • The earth’s ocean temperatures are getting warmer too which means that tropical storms can pick up more energy .So global warming could turn say a category 3 storm into a more dangerous category 4.

Effects of global warming

  • Melting of glaciers, early snow melts and severe droughts will cause more dramatic water shortages and increase the risk of wildfires in our forests.

 

  • Rising sea levels will lead to coastal flooding.

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  • Forests and cities will face troublesome new posts, heat waves, heavy downpours, and increased flooding. All those factors will damage or destroy agriculture and fisheries.

 

  • Disruption of habitats such as coral reefs and alpine meadows could drive many plants and animals species to extinction.

 

 

  • Allergies, asthma and infectious disease outbreaks will become more common due to increased growth of pollen-producing ragweed, higher levels of air pollution and the spread of conditions favourable to pathogens and mosquitoes.3863_environmental-health-ppt-3  ghouse_effect