Health & Fitness

Up your energy and boost your immune system


There are some basic things one can do to help their body deal with flu and other microbes naturally.

Since the public hospitals in Uganda do not have medicine and the majority of Ugandans cannot afford the private clinics or hospitals, we should mind our health.


Our bodies are mostly water.  There is a reason why many say water heals.  Try to go for 2-3 litres of water daily.  Experts say 8 glasses daily.

I am sure some of you have read about drinking one glass of water in the morning as soon as you wake up then waiting 30mins before you eat or drink anything else.

Then at bedtime you also drink a glass of water before you go to sleep.

Here is a link if you want to read about water.

Ensure that the water is clean though.  Boil your drinking water and even the water you use to brush your teeth.

COOKING: Cooking is a wonderful relaxing hobby and home cooked food is better for you anyway.  A friend tells me sometimes that he is going to go out or pick up “girl food”.  I was quite shocked when he finally told me he was talking about fried chicken and chips.  Try to avoid fried foods people.  Your health care does not have the medical resources to treat your clogged arteries.

In cooking, try to use the following: Onions, Garlic(tungulusimu), Ginseng (Omulondo/ Emilondo — this is really for tea or chewing the root), Ginger (ntangawuzi), Black Pepper.

Other spices you should consider having in your kitchen are tumeric (that staining binzali), thyme, rosemary, sage and oregano.  Use as much as you can handle for taste in your cooking.  They are immune-boosters.

FOODS you should learn to love:

Pineapples, mangoes, citrus fruits (oranges, mangada), papaya (pawpaw), pineapple, sweet potatoes (yams), butternut squash, tomatoes, broccoli, brussell sprouts (cabbage family, sukuma, spinach also go, kale) red bell peppers and Mushrooms.

Yogurt or maziwa lala.  Yoghurt helps to get rid of the bad bacteria in the gut and stimulates the growth of the good bacteria.  You also get calcium while at it.

Hot Tea with honey and a squeeze of lemon if it does not irritate your stomach. 

Green Tea if you can get it.
Get into the habit of using ginger in all your tea. You can use it in cooking as well (just put a bit of oil in the pan, slice some ginger, put it in the oil.  Remove it when it is golden brown.  Then continue with your cooking).

Use honey instead of sugar whenever you can.  Honey has anti-microbial, anti-fungal and anti-viral qualities.

Load as much garlic into your food as you can. Some chew the garlic daily or swallow little pieces. Remember last week we read about getting rid of bad breath. Some of the Ugandans who read this post last year suggested sucking on a lemon after eating garlicky food.  You might want to brush your teeth or suck on a lemon before you kiss anyone.

Did you know that although you need some sort of meat daily for its nutrients you can also find somewhat of those nutrients in lentils, beans, avocado, fish (fish is great for you).  Try not to eat pork and beef daily or KFC. 

Sleep also helps boost your energy, be healthy and remain alert.  Try to sleep 6-8hrs daily and the sleep you get before mid night counts for double. Never cheat on sleep.  It is not worthy it. 

The above is not conclusive.  You can find out a lot more on Google.  Fall in love with Google.  I did. 

Martha Leah Nangalama

Moncton, Canada

The writer has no medical back ground training at all. 

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