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10 Best Practices that will keep you away from the Doctor for the rest of 2015!


We often start off the New Year with a set of resolutions and it is a sad fact that most of the components of that list are often far from promoting good health.  We usually take our health for granted for as long as there is no ‘ish’, ‘lumps’ or ‘bumps’ in our bodies. Health resolutions are not only for smokers, obese people or people with chronic illnesses. They are for us especially…healthy people. Remember Prevention is better than cure!

The following is a synopsis of my all time favourite practices and I am pretty sure if we all follow these our visits to the Hospital will be minimised. We will be talking about each of them in detail in the following weeks. Happy New Year!

Quit smoking – Now! – This deserves to top the list. It is only a matter of time if you are still smoking and feeling well. Even the manufacturers don’t hide this truth, smoking is a deadly habit! From head to toe there is no body tissue or organ that the cigarette smoke does not destroy. It is not cool at all!

HIV Test – Knowing one’s HIV status is not only beneficial to that individual, but also to their partner, their unborn child and the public. It guides ones practices and the kind of help or services that one may need. It can also deter other reckless behaviours that may otherwise have happened as a result of not knowing where one stands. Many people have changed for better after learning of their test result (either Positive or Negative). This is a must do in our highly prevalent country, annually!! Or after three months following a high risk behaviour.

Drink plenty of water – water has endless benefits for the body when it is taken in adequate quantities. At least 2-3L per day is optimal for an adult. It helps keep the body well hydrated and functioning properly. This is just a good habit to keep up with year after year!

Eat Healthy – Stick to the brown carbohydrates (brown rice, mabele, brown bread, brown sugar), less sugary and salty foods, lean steak or skinless chicken, good fats in the form of vegetable/olive oil  and nuts and plenty of greens. Replace fizzy drinks with 100% juice, and avoid caffeinated beverages like coffee and Five Roses tea. This should not be considered a diet plan for Diabetics or Hypertensives but a lifestyle change for anyone who cares about their wellbeing.

Exercise regularly – this should be incorporated in our daily activities of living (DALs). Not only does exercise improve our moods, reduce stress, shape us up and make us feel good about our bodies. Overtime exercise helps us lose weight and improve our fitness levels consequently preventing cardiovascular pathology and cancers. If you can’t do it for yourself, do it for your health and get off that couch!

Clean your hands regularly – it might be a very small practice but it is for sure the best way to avoid getting sick. Not only should it be mastered by Doctors but anyone can learn to lather – up for 20 seconds after a toilet visit, before every meal or snack or just any other time you feel contaminated. Keep a hand sanitizer in your purse or pocket for convenient use.

Get enough sleep – How you feel during your waking hours or during the day hinges greatly on how well you sleep. Most adults need at least 8 hours of uninterrupted rest every night. If you're tired when you wake up in the morning, you're not getting enough sleep or maybe not enough quality sleep. Apart from fatigue, tension headaches, grumpiness and anxiety symptoms, sleep deprivation has been implicated in lowering the immune system and the ability to fight infections.

Pap smear – This test only applies to women (who have a cervix). Although it is dreaded by most women it is the most lifesaving short procedure a woman can have in her life. Because it picks the cervical changes at their earlier and treatable stage (because it becomes cancer).It is done annually but if a woman has normal consecutive results then it can be done every 3-5 years. Women who are at high risk of cervical cancer are those with recurrent STIs, HIV positives, smokers, those who started their 1st sexual contact at a very young age to mention a few.

Dental Visit – Can I see the hands of those who visited a Dentist in the last year for a regular check- up? Most often we only visit a Dentist when we could not sleep the previous night with a severe toothache. This is a bad habit! Brushing our teeth once or twice a day, flossing and mouthwashing are not enough to keep away periodontal disease. Dentists recommend that we go for regular checkups and cleaning twice a year (every 6 months). This allows them to check for problems that one may not see or feel and detect signs of disease earlier and in their manageable stage.

Schedule a Psychotherapy session – the day-to-day stress that we experience over our jobs, our financial situation, and our relationship woes, a sick relative etc take a toll on many aspects of our health. There is compelling scientific evidence that chronic stress causes a measurable decline in the immune system's ability to fight disease.

Stress se a lwatsa! We need to go for professional psychotherapy now and then. Psychotherapy is not for ‘mad’ people as many people think,  it is a therapy that helps a person get  to know themselves more deeply and how to deal better with their moods, feelings, thoughts and actions.

For any help email

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Overcoming the trauma of rape

29th September 2020

According to World Population Review, women aged 16-19 are four times more likely to be victims of rape or sexual assault and female college students ages 18-24 are three times more likely to experience sexual assault. Transgender people and those with disabilities are twice as likely to be victims of sexual assault or rape.

From these very statistics Botswana can be found second only to neighbouring South Africa with the highest rape cases in the world. The number of incidents per 100,000 citizens do not take into account the number of cases that have not been reported to authorities. This goes without saying that Botswana may very well be on the same level as South Africa if not surpassing it.

Most of these victims have a hard time dealing with the violence they faced to an extent where it affects their day to day life.

WeekendLife interviewed rape survivor, Patience Ruwona, who was raped at the age of 15. Ruwona shared her gruesome experience and what it took for her to find healing, gather strength and move forward.

“It happened eight years ago and at the time I was only 15 years old. My mother was staying with her boyfriend at the time. So it happened that one day I came early from school. I was still doing form 2. I was the first one to come back from school. The boyfriend was home. So when I was changing into home clothes in my room, the boyfriend came in without even knocking. He then told me my mother has left some money so that whoever comes back first from school can go and buy meat,” Ruwona narrated.

“I then told him I will come get the money when I am done. He went back to his room. So after I finished changing, I went to their room. I knocked and he told me to come in. When I got, I found him half naked with only a towel. That made me feel very uncomfortable because when we were growing, we were taught never to enter an elder’s room when they are not fully dressed. I told him I came to collect the money and he pointed the dressing table.”

Unbeknownst to the young unsuspecting Ruwona, her mother’s then boyfriend would then grab the young lad, rip apart her garments and have his way with her. When Ruwona threatened to expose him, the audacious perpetrator would laugh in her face, telling her that there would be nothing her mother would do about the incident. And true to his words, Ruwona’s mother did not flinch upon hearing the gruesome crime that befell her daughter.

“In the evening when my mother came I told her everything. It was a simple thing to her and she never took it seriously. I told her I am bleeding and she said go and wash up we will talk about this some other time. Just like that suddenly I recalled that man’s words and I truly believed him. Till then I have not told anyone about this. I thought my mother is going to protect me, so if my mother failed to protect me no one else could protect me,” said a distraught Ruwona.

Seeking help after being raped

“Physically I had no desire to have sexual intercourse, I was scared. Years passed by and emotionally I was still battling because there were days I had flashbacks of the rape. It’s like a wound, it can never heal but it can stop bleeding. It never heals. It will bleed another time. I felt uncomfortable around men and I never went for counselling. I never went for anything, I thought I will cope on my own,” she said.

“So one day I decided enough is enough and I decided to speak out. That time I figured counselling would be best.  I later went for counselling and I was doing well. I had to accept it happened and put everything in the past. Forgiving my mother helped me to heal.”

Director of Save A Woman, Babedi Samakabadi, has highlighted that rape is a permanent wound that one has to live with for the rest of their lives.

“The first thing the victim can do is to admit that they have been abused and they should be able to talk about it to whoever they can trust; could be a close relative, a counsellor, a friend or a pastor. It is not easy to take a step towards your healing but it must be done.

Victims of rape, must create a huge room in their hearts to forgive the perpetrators even when they are not sorry, forgiveness will help the victim to make peace with life and the future. Forgiveness will allow the victim to be able to get over the horrible experience and not associate the intimate relations as abuse at all times,” said Samakabadi.

“If one doesn’t allow themselves to heal and move on, dating and engaging in intimate matters are going to be a problem in their lives. As the victim can disclose to whoever they trust like friends or family, they are also advised to seek more especially professional counselling for proper psychological therapy, as the memories of the incident may torment the victim therefore  therapy may assist with getting to live with such memories without being drawn back or life progress being affected . Lastly, the victims must know that issues as these aren’t easy to deal with through our own ability, we need God for strength, wisdom and courage. We have no power to diminish some of the weight in our emotions or the damage done to our souls and hearts, hence we need God to carry us through.”

If you or a loved one is in need of help in dealing with rape or gender based violence, the following organisations provide free counselling services;

BOFWA (Botswana Family Welfare Association) 390 0489

BOSASNET (Botswana Substance Abuse Support Network) 395 9119

LIFE LINE 391 1270

MBGE (Men and Boys for Gender Equality) 395 7763

BGBVC (Botswana Gender Based Violence and Support Centre) 390 7659

BOCAIP (Botswana Christian AIDS Intervention Programme) 391 6454

Princess Marina Psychiatric Clinic

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200,000 Members of International Church Hold Virtual Prayer Service for Covid-19

22nd September 2020

After its initial outbreak with a cluster of pneumonia cases at a seafood, poultry and live wildlife market in Wuhan City, China, Covid-19 has spread rapidly across the globe. The virus has hammered economies worldwide and brought devastation to many.

On 16 September Shincheonji Church of Jesus, a church with thousands of members in various countries, held a global online prayer service to pray for the victims of the coronavirus and their families, healthcare workers, government officials and for the complete eradication of and cure for Covid-19.

The virtual prayer service was live-streamed to the entire congregation with more than 200,000 members in countries all over the world participating, including the USA, the United Kingdom, South Korea, Australia, South Africa, Namibia and Zimbabwe.

In keeping with social distancing, health protocols and protecting its members from possible exposure to the coronavirus, Shincheonji arranged the virtual gathering for members to pray together in safety and set an example for others.

Prayers were mainly for the healing of those infected with the virus, for overworked healthcare workers who are struggling to fight Covid-19, and for people in economic distress in the wake of the pandemic. The overwhelming online participation from its members worldwide showed the desire and urgency to end this virus and for healing and restoration in communities.

The Chairman of Shincheonji Church Mr Manhee Lee suggested this online virtual gathering and said that all believers will continue to pray at the church’s worship services until the complete eradication of the coronavirus.

At least 1,700 of the church’s South Korean-based congregation have donated their blood plasma for research around an effective treatment. Convalescent plasma has also showed promise as therapy for Covid-19 and is believed to have reduced the severity of symptoms in critical patients.

“In order to defeat Covid-19, we need to embrace, love, and unite,” as global citizens, the church said. “We wanted to do all we can as believers by praying for the people working to prevent the spread of the virus and healthcare workers who are working at the frontlines of this battle against Covid-19 and we believe that God will answer our earnest prayers.”

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AFRIMMA nominates Vee Mampeezy

22nd September 2020

The annual prestigious music awards, African Muzik Magazine Awards and Music Festival (AFRIMMA), has resumed this year. But this time around with a virtual version of it.

The awards that celebrate the originality of African music has unveiled their seventh edition. The awards seek to promote the African talent by bringing together on the same stage African legendary artists to celebrate African culture.

The event was established by the International Committee of AFRIMMA, in collaboration with African Union to reward and celebrate musical works, talents and creativity around the African continent while promoting the African cultural heritage amongst African countries.

However after the Covid-19 global pandemic, the event will not be hosted on a live global stage, but it will be hosted virtually and nominees are expected to deliver their performances virtually. The AFRIMMA Virtual Awards 2020 is set to be the first of its kind in the African music world with performances coming from different artists around the world and audience catching the performances, speeches and award presentations on multiple streaming devices.

Amongst the many who are nominated by the AFRIMMAs is local sensation Vee Mampeezy who has been nominated in the category for Best Male Southern African alongside music giants, Black Coffee- South Africa, Slap Dee – Zambia, Cassper Nyovest- South Africa, Master KG- South Africa, Jah Prayzah – Zimbabwe, Vee Mampeezy – Botswana, Shyn – Madagascar, Tshego- South Africa, Tha Dogg – Namibia and Yanga Chief – South Africa.

Mampeezy has established with WeekendLife that prior to that, he had received an email from AFRIMMA confirming his nomination. They wished for him to perform which he said he will confirm the performance first with his manager, but as for now he is not sure if he will be performing.

“We have accepted the nomination. It is such an honour to be nominated alongside music giants like Black Coffee. I am very excited, others I am not as excited to be nominated alongside them because I have been nominated before with them. I do not mean to say they are not great, they are great in their respective right,” he said.

“We should be excited as a country that Botswana has been nominated as well. Before anything else, the fact that we are there as nominees makes us winners. It is such an honour to be recognised more so that Botswana is a small country with a very small population.”

Famous and most decorated artists the likes of Diamond Platnumz, Mr Flavour, Harmonize, Davido and Jah Prayzah are also amongst the nominees. However, South African based artist affectionately known as Master KG has been nominated six times for Video of the year, Best Male Southern Africa, Artist of the year, Best Collaboration as well as song of the year.

Master KG’s song ‘Jerusalem’ has been making waves internationally, and it was used mostly during the pandemic to shake off the Covid-19 anxiety. The song was nominated after South African Music Awards (SAMA) failed to nominate the young talented artist.

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