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HEALTH & LIFESTYLE
MAGAZINE
intellectual
health
SOOTHE
the evolution of YOUR
STRESS
fitness and nutrition
healthy habits
A SECRET TO
BORN plus; A HAPPY
RELATIONSHIP
TO
CARE
EDITOR’S
LETTER
Dear Esteemed Readers,
As we embark on another enlightening journey through the vibrant pages of Born to Care
magazine, I am filled with gratitude for the opportunity to connect with each and every
one of you. As the Editor-in-Chief, it is both an honor and a privilege to curate content that
nourishes the mind, body, and soul.
Born to Care isn't just a magazine; it's a testament to our collective commitment to leading
healthy, fulfilling lives rooted in compassion and care. With each issue, our dedicated team
endeavors to offer a holistic perspective on health and lifestyle, weaving together insights,
inspiration, and practical advice to support you on your personal wellness journey.
In these pages, you'll find more than just tips on diet and exercise. We delve deep into the
realms of mental health, emotional well-being, and spiritual growth, recognizing that true
vitality encompasses all facets of our being. From mindfulness practices to self-care rituals,
we strive to empower you to cultivate a life of balance, resilience, and purpose.
But our mission extends beyond the glossy pages and captivating visuals. At Born to Care,
we believe in the transformative power of empathy and connection. Through authentic
storytelling, thought-provoking features, and heartfelt profiles, we aim to create a sense of
community where every reader feels seen, heard, and valued.
As we navigate the ever-evolving landscape of health and wellness, I invite you to join us
on this journey of discovery, growth, and self-discovery. Together, let us embrace our innate
potential to thrive and shine, for we are all Born to Care.
With warmest regards,
Hamza Ibrahim
Editor-in-Chief
Born to Care Magazine

HAMZA IBRAHIM EDWIN ADUVWA

BJM/B/01-01544/2020 BJM/B/01-01571/2020
HELLEN MUKANIA
DANIEL OTIENO BJM/B/01-01545/2020
BJM/B/01-01567/2020
ZACCHAEUS MWASAME
BJM/B/01-57820/2019
contents
14
CHANGING
05 MINDSET
THE Z GENEARATION
RELATIONSHIP
AVOIDING
STROKE
06 16
SLEEP
HYGIENE
18
HYPER-
08 TENSION
FITNESS
AND EXERCISE
UV -RAYS
12 19
HEALTHY
HABITS
The Z generation

Relationship.

ZACCHAEUS MWASAME

5.

What is Sleep Hygiene?

¡

¢
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£

¤ ¥

HELLEN MUKANIA
6.
A
behaviour turns
into a habit when we
do it automatically with-
out having to think about it.
7.
FITNESS AND EXERCISE

£¨

¦

¦

DANIEL OTIENO
8.
§

“ Prayer is giving our attention to God in a
two-way spiritual relationship where we talk to God and
also listen to Him. Prayer is like a child's conversation with
their father. It is natural for a child to ask his father for the things
they need, or to ask for advice or guidance.
9.
“ If the bene-
fits of physical
activity are
legion, so are
the reasons for
avoiding it.
10.
11.
Unraveling the Web of Campus Habits: A Guide to Breaking Free
Welcome to the vibrant world of campus life, where freedom and
responsibility collide in a kaleidoscope of experiences. Amidst this
whirlwind of new friendships, late-night study sessions, and the
occasional party, it's easy to fall into a web of habits that might
seem harmless at first glance but can significantly impact your
well-being over time. Let's dive into seven common campus habits
and explore simple, effective strategies to break free and embrace a
“
healthier, happier you.
1. The Secret World Behind the Screen: Watching Too Much Por-
nography
In the privacy of your dorm room, it's easy to slip into the world of
excessive pornography consumption, a habit that can skew percep-
tions of reality and intimacy. Breaking Free: Channel your energy
into real-life connections. Join clubs, participate in sports, or vol-
unteer. The richness of genuine human interaction is irreplaceable. Pulling
all-nighters
2. The Never-Ending Night: Skimping on Sleep
might seem like
Pulling all-nighters might seem like a rite of passage, but chronic a rite of pas-
sleep deprivation can wreak havoc on your academic performance
and mental health. Breaking Free: Prioritize your sleep like you do sage, but
your classes. Establish a relaxing bedtime routine and aim for 7-9 chronic sleep
hours of sleep. Your brain will thank you.
deprivation can
3. The Lone Wolf Syndrome: Social Isolation wreak havoc on
While it's okay to enjoy solitude, too much isolation can lead to your academic
feelings of loneliness and depression. Breaking Free: Make an effort performance
to connect. Start small by joining study groups or attending campus
events. Sometimes, all it takes is saying "hi" to someone in your and mental
lecture. health
4. The Sedentary Spiral: Barely Moving Throughout the Day
With classes, studying, and socializing, it's easy to spend most of the
day sitting. However, a sedentary lifestyle can negatively affect
your physical and mental health. Breaking Free: Incorporate move-
ment into your routine. Take the stairs, walk to class, or schedule
regular breaks to stretch or do a quick workout.
HAMZA IBRAHIM 12.

13.
Changing mindsets:

¨

©

ª
«¬
®

¨
¨

®

©
¯°

±
¨
®

¨ ¬

¦

®

14.

15.
Avoiding heart attacks and strokes

¤¢

¯°

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EDWIN ADUVWA
16.
DID YOU KNOW?
Cities are characterised

by a fast-paced and
modern way of life,
with a wide range
of facilities and
amenities
available to residents.
17.
HYPERTENSION
¨ The primary contributors to dietary
sodium consumption depend on the
© cultural context and dietary habits of a
population.
Sodium is found naturally in a variety of
foods, such as milk, meat and shellfish.
² It is often found in high amounts in
processed foods such as breads, pro-
cessed meat and snack foods, as well as
in condiments (e.g., soy and fish sauce).
Sodium is also contained in sodium
glutamate, used as a food additive in
many parts of the world.
Salt Reduction
A little salt is essential for health, but
too much can cause high blood pres-
sure and other health issues. Adults
should aim for less than 1 teaspoon of
salt per day.

EDWIN ADUVWA
Tips for sodium reduction.

Eat more fresh food, less pro-
cessed
Flavour with herbs and spices, not
salt
Cook with little or no salt
Remove the salt shaker from the
table
18.
Impact of UV Rays Good on Skin health?
Small amounts of UV radiation are good for health, but overexposure can harm
the skin and eyes. According to WHO, Skin cancers are caused primarily by expo-
sure to ultraviolet radiation (UVR), either from the sun or from artificial sources
such as sunbeds.Globally in 2020, over 1.5 million cases of skin cancers were
diagnosed and over 120 000 skin cancer-associated deaths were reported.
Worldwide, it is estimated that 15 million people are blind due to cataracts,
some 10% may be due to exposure to UVR. Excessive sun exposure in children
and adolescents contributes to skin cancer in later life.
A certain amount of UV exposure is beneficial to health, in particular for vitamin
D. Simple and effective prevention measures are available. Sun protection is
recommended when the ultraviolet index is 3 and above.
We can’t see or feel the sun’s UV radiation, but we can protect ourselves. Here’s
how:
Seek shade
Wear sun-protective clothing and sunglasses when exposing
yourself in the sun during your day to day activities.
Put on a broad-brimmed hat
Apply sunscreen
Avoid tanning beds
Seek medical advice for severe sunburn or skin/eye changes
EDWIN ADUVWA
19.
BORN
TO Start a Healthy
CARE lifestyle today
FIND OUT HOW TO

LIVE LONGER BUY
REDUCING
SUGAR IN YOUR BODY
START NOW!
CONTACT; 0796488633
EMAIL; borntocare.com BORN
TO
CARE
It’s a truism that most of us want to live long, happy, success-
ful, and healthy lives. Unfortunately, in our pursuit of success
we often take shortcuts with our health—and wind up suffer-
ing from various ailments and disabilities that we could have
avoided. It doesn’t have to be that way at all.
BORN
TO
CARE
“Photos can
tell stories
about nature
that words
alone can't
convey.”
HEALTH AND LIFESTYLE

All rights reserved. No part of this publication
may be reproduced, distributed, or transmitted
in any form or by any means, including
photocopying, recording, or other electronic
or mechanical methods, without the prior
written permission of the publisher

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With warmest regards,

HAMZA IBRAHIM EDWIN ADUVWA

HAMZA IBRAHIM 12.

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HEALTH & LIFESTYLE

With warmest regards,

HAMZA IBRAHIM EDWIN ADUVWA

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HAMZA IBRAHIM 12.

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Cities are characterised

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