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FROM MAHALAPYE WITH L.O.V.E

HEALTHY HEART

Healthy hearts

1.     Smoking is dangerous

The chemicals in tobacco smoke harm your blood cells. They also can damage the function of your heart and the structure and function of your blood vessels. This damage increases your risk of atherosclerosis.

Atherosclerosis is a disease in which a waxy substance called plaque builds up in the arteries. Over time, plaque hardens and narrows your arteries. This limits the flow of oxygen-rich blood to your organs and other parts of your body.

2.     Be physically active every day.

Jogging and running increase the heart rate which is important for the heart muscles. This increases the blood flow in and out of the heart to the working muscles, this reduces blockage of blood passages.

3.    Go easy on that alcohol

Increases in your blood pressure can also be caused by weight gain from excessive drinking³. Heavy drinking weakens the heart muscle, which means the heart can't pump blood as efficiently this leads to diseases such as heart faiure

ANTINENTAL CARE

ANTINENTAL CARE.

Pregnancy is a joyous stage for all mothers, below are tips to having a healthy baby during your pregnancy

1.    AVOID ALCOHOL

As soon as a pregnant woman takes alcohol, the alcohol travels through  her blood stream and into the placenta, when the alcohol reaches the baby, the baby cannot break it down as fast as an adult. Which can lead to a miscarriage

2.    Stress is a NONO

Stress such as the loss of a loved one or a fight with the baby daddy can have bad effects on the expected child, this can lead to premature birth and even sleeping complications to the child after its born. If you're worried about being too tense, start by acknowledging what's stressing you out, then figure out the best way to deal with those issues. Sometimes it helps to talk to another pregnant woman or mother

3   REGULAR CHECK UPS ARE ESSENTIAL

As a pregnant woman one needs to go regular checkups, this is essential as the mother can be made aware if there are any troubles in her pregnancy, the growth and development of the baby are monitored. If the mother lacks any nutrients she is made aware.

WATCH THAT SALT

Salt is a commonly used in most meals, either at restaurants, there is more to  what we call as an ingredient, scientifically  Salt (NaCl) is a natural mineral made up of white cube-shaped crystals composed of two elements, sodium and chlorine.

Salt has various side effects if taken in large amounts

·         KIDNEY FAILURE

If salt is taken in large amounts,eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance, reducing the ability of your kidneys to remove the water. Over time this large amount of water in the kidneys cause distraction to the kidney its self, leading to kidney disease and kidney stones

Renal stones are relatively common. Over a lifetime, women and men will have renal stones at least once. Although common, renal stones are painful and can cause nausea, difficulty passing urine and may progress to kidney disease if there is a blockage.

·         The heart

The extra blood pressure caused by eating too much salt puts extra strain on the insides of your arteries. This stops them from performing their primary function of supplying parts such as the heart with oxygen, this can be deadly as it can cause stroke.

This is why we recommend that you take salt at less amounts salt and also go to check if your blood pressure is not high nor lower in all clinics of Botswana this service is free nation wide

TIPS FOR SURVIVING A HEAT WAVE

BY: Ikanyeng Simololang

In Botswana, during summer heat waves can strike areas of the country where cooler climates are the norm. In these areas, many homes do not have air conditioning and surviving in the extreme temperatures become a challenge for everyone. The following steps can help you keep cool during a heat wave even if you have an air conditioned home.

1. Take advantage of cooling power of water -Fill buckets or basins and soak your feet. Wet towels and bandannas can have a cooling effect when worn on the shoulders or head. Take cool showers or baths, and consider using a spray bottle filled with cold water for refreshing spritzes throughout the day.

2. Head downstairs-Since hot air rises, the upper stories of a home will be warmer than the ground floor. A basement can be a cool refuge from the midday heat.

3. Eliminate extra sources of heat- Incandescent light bulbs can generate unnecessary heat, as can computers or appliances left running. Eat fresh foods that do not require you to use the oven or stove to prepare.

4. Remember to maintain an adequate level of hydration - You'll need to consume more water than you usually do when it's hot. If you're sweating profusely, you will also need to replace electrolytes by eating a small amount of food with your water or by drinking specially-formulated electrolyte replacement drinks. Thirst is the first sign of dehydration; you should drink sufficient amounts of fluids before you feel thirsty in order to prevent dehydration.

5. Avoid alcoholic beverages and caffeine, as both of these substances can act as diuretics and promote dehydration.

6. For a homemade "air conditioning" system, sit in the path of a box fan that is aimed at an open cooler, or pan filled with ice.

7. Try to visit public buildings with air conditioning during the hottest hours of the day if the heat becomes unbearable. Libraries, shopping malls, and movie theaters can all be good places to cool down.

8. Don't eat large, protein-rich meals that can increase metabolic heat and warm the body.

9. Be able to recognize the symptoms of heat-related illnesses and true heat emergencies (heat cramps, heat rash, heat exhaustion, heat stroke). Call emergency services (911) in the event of a heat emergency and try to cool the victim until help arrives.

10. Finally, remember that pets also suffer when the temperature rises. Cooling animals (dogs, rabbits, cats) by giving them a "cool" bath or shower will help keep their body temperature down. A cool towel on a tile floor to lie on, a cool towel or washcloth lying over the skin next to a fan will also help cool the animal. Make sure they have plenty of cool water to drink as well.

 

MAINTAINING NORMAL BLOOD PRESSURE

BY: Ikanyeng Simololang

Blood pressure is the force your blood exerts on the walls of your arteries, the blood vessels that carry oxygen –rich blood away from your heart. When your heart beat and forces more blood into your arteries, the force is a little higher, this is called your systolic pressure. Between beats, the pressure drops this is called your diastolic pressure.

Tips for keeping normal blood pressure

Getting older, having diabetes and having a family of diabetes are some of the factors that increase your risk for high blood pressure but you can fight back through the following measures;

• Exercise
• Loss excess weight
• Eat healthy
• Put the brakes on smoking and drinking of alcohol beverages
  
  

Jogging can help to keep the body free from diseases as the blood vessels and veins

 

Photo Credit: Louis Jalon