As a general practitioner working in and around Nairobi, I’ve come across some common health patterns and trends that not only say a lot about our lifestyles but are also, at times, a bit amusing. Over the past year, I’ve noticed some recurring themes in my patients’ habits, views on health, and responses to my recommendations. Here’s a lighthearted look at what I’ve gathered—and some practical takeaways for a healthier life.
1. Immobility and Pain: A Dynamic Duo
In today’s world, many of us spend hours seated, whether working on our laptops, commuting, or binge-watching the latest series. This increase in sedentary lifestyles has led to a noticeable uptick in back pain, neck pain, and general skeletal discomfort. People are often surprised when I suggest a simple solution: regular movement breaks. A few stretches every hour can be transformative, but the challenge is convincing folks to pry themselves away from the couch or desk!
Takeaway: Our bodies are designed to move. Even short breaks to stretch or walk can prevent chronic pain and improve overall well-being.
2. Food as Medicine… But Not the Type You’d Think
“Let food be thy medicine,” Hippocrates said, and it’s true that what we eat has a major impact on our health. However, when I mention this to patients, they often think I’m suggesting an all-meat diet or a permanent ban on chapati. What I mean is that balance is key. We can enjoy our favorite Kenyan dishes but also need to incorporate whole foods, vegetables, and a range of nutrients to keep our bodies thriving.
Takeaway: Nutrition doesn’t mean deprivation—it means adding more variety and whole foods to our plates to support our body’s natural functions.
3. The Movement Prescription Side-Eye
One thing I’ve learned is that “prescribing” exercise can be met with some major resistance. When I suggest adding some regular movement or cutting back on heavy carbs, I’m often met with incredulous looks. It’s as if I’ve suggested something extreme! The truth is, exercise doesn’t need to be an intense workout. Something as simple as a brisk walk, a little dance, or some stretches can make a difference.
Takeaway: Incorporating small, regular movements is key to long-term health. Even if gyms or workouts feel intimidating, try starting with activities you enjoy!
4. Carbs & Sugars as Diet Staples? Maybe Not the Best Idea
Carbohydrates are a big part of the Kenyan diet, but the over-reliance on starchy foods like chapati, rice, and bread can lead to fatigue, blood sugar issues, and weight gain. Patients are often reluctant to make changes here because these foods are comforting and filling. However, too many carbs and sugars can increase the risk of chronic diseases like diabetes and hypertension, which are on the rise in urban areas like Nairobi.
Takeaway: While carbs are okay in moderation, they shouldn’t be the mainstay of our diet. Balance them with protein, veggies, and whole grains for sustainable energy.
5. Older Active People: Role Models for Flexibility and Health
One thing I find inspiring is how much better physically active older patients fare. Those who have made movement part of their lives for decades are often more flexible, have fewer joint issues, and maintain an overall positive attitude toward health. It’s clear that the time invested in movement over the years truly pays off.
Takeaway: Start incorporating movement early on. The benefits of physical activity are cumulative and serve us well as we age.
6. Exercise Perceptions: Not Love at First Sight
When I bring up the idea of regular exercise, many patients react with a polite nod that says, “Not happening, Doc.” Scheduled exercise is often seen as a burden or an inconvenience. I hear comments like, “Who has time for that?” or “I’ll start next Monday.” There’s a strong preference for passive relaxation over physical activity, which is understandable but also a barrier to better health.
Takeaway: Exercise doesn’t have to mean the gym. Find what you love—be it dancing, hiking, or playing with the kids—and integrate it into your daily life.
7. Hydration: A Simple, Overlooked Key to Health
Hydration seems simple, but it’s often overlooked. Dehydration can cause fatigue, headaches, and other health issues, and yet many people I see admit they barely drink water during the day. Staying hydrated is essential for maintaining energy and overall health.
Takeaway: Aim for at least eight glasses of water a day. Swapping sugary drinks for water not only keeps you hydrated but also reduces unnecessary calorie intake.
8. Sleep is a Silent Superpower
With the hustle and bustle of life, sleep often takes a backseat. Many patients struggle with sleep deprivation, which affects everything from concentration to immunity. A good night’s sleep can be transformative for mental and physical health, yet it’s the one “medicine” many of us ignore.
Takeaway: Prioritize sleep as part of your wellness routine. Aim for 7-8 hours each night to help your body recharge and heal.
9. Navigating the Urban Lifestyle
Living in an urban setting comes with its own unique health challenges. The city’s fast-paced lifestyle, traffic, and convenience foods all contribute to increased stress and less time for self-care. Many patients find it hard to balance work and health, which leads to quick fixes like fast food and too little movement.
Takeaway: Carve out small pockets of time for your health. Take the stairs, walk where possible, and make conscious food choices to keep your wellness on track despite a busy schedule.
Living a healthier life doesn’t require drastic changes. In Kenya and around the world, lifestyle-related diseases like diabetes, hypertension, and obesity are on the rise, but the good news is that small, consistent habits can make a big difference. Whether it’s drinking more water, swapping carbs for veggies now and then, or starting with just a 10-minute walk each day, the steps we take today shape our future health.
So here’s to making movement enjoyable, nutrition balanced, and wellness a priority—one small step at a time. And, who knows, maybe you’ll even start looking forward to that prescription for “movement” the next time you visit your doctor!
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