When I joined campus, my dad bought me packets of condoms and told me to use them always when having sex. I was still young, I had never had sex before, and I didn’t have a girlfriend. My dad took me through the procedure on usage and all the importance of using condoms. Ever since I learned to use condoms, I have come to understand the importance and I will share. Condoms are easy to get, use, and they also make sex better and enjoyable. Condoms can be bought from many stores, health centers, bars, lodging, school dispensaries, and online. They are also available for free in government health facilities. Condoms can be used during oral, anal, and vaginal sex for protection against infections spread no matter how you get down. They are good for “quicky” since they make cleanup easier when you are short on time. Condoms are made in different flavors, styles, shapes, and textures that increase sensation for both partners when having sex. According to condom manufacturers, ribbed, textured, and dotted condoms are meant to increase a sense of friction, in turn resulting in a higher level of enjoyment for both partners. Ridged condoms add pleasure to the penis as well as the vagina. The process of having your partner put the condom on your penis can be a sexy part of foreplay that improves the pleasure of having sex. According to research, condoms can even delay ejaculation, prolonging the sex duration to enhance the partner’s pleasure. Depending on individual choice, the many varieties offer multiple choices for the users' preferred enjoyment. Condoms are the only way to help prevent Sexual Transmissible Infections (STIs). STIs are infections acquired when you engage in unprotected sexual contact with an infected person. They include chlamydia, Gonorrhea, Syphilis, Genital Herpes, Acquired Immune Deficiency Syndrome (AIDS), Hepatitis B, Human Papilloma Virus (HPV)/Genital Warts, and Trichomoniasis. Condoms are used to create a barrier to prevent the exchange of bodily fluids when having sex. They can be used in preventing STIs during any sexual activity whether you are having vaginal, oral, or anal sexual contact. Condoms are useful in preventing other infections too. According to PLOS ONE, research shows using condoms may help reduce the risk of post-sex Bacterial Vaginosis. Bacterial Vaginosis is a type of vaginal inflammation caused by the overgrowth of bacteria naturally found in the vagina, which upsets the natural balance. Bacterial Vaginosis occurs when semen interferes with the vagina’s pH, making it hard for the good infection-fighting bacteria to survive resulting in a thin, gray, white, or green vaginal discharge, foul-smelling "fishy" vaginal odor, vaginal itching, and burning during urination. A condom protects by intercepting the pH-disrupting semen, thus allowing the vagina’s pH to keep living and thriving. Condoms are the easiest to use contraception method and can be used with no special skills or prescription. They are important in preventing unintended pregnancy. They are the only methods of birth control that also help prevent the spread of STIs. Condoms can be purchased over the counter without a prescription. Easy access and use of condoms is the simplest way to prevent teen pregnancies and unintended pregnancies. No birth control method is 100% effective, so regular use of condoms as a backup in married couples helps prevent pregnancy if a make mistake happens or the other method fails. Condoms are the most effective contraceptive method when used properly. When using condoms, always check the date of expiration to avoid using expired condoms. Break the seal gently to avoid damaging the condom through brittleness, small tears, or pinprick holes that may result in fluid leakages. Condoms should be stored in a cool, dry place and avoid exposure to air, heat, and light that increases the chances of condom break during sex. You should not keep condoms in a billfold or back pocket for more than a month because friction and heat can cause condoms to break down and become less reliable. A condom should be used with the right lubricants to avoid weakening the latex, which may cause it to break during sexual intercourse. They are effective on a single-use, never reuse a condom. Condoms are made from latex and soft plastics like polyurethane, polyisoprene, and nitrile are latex-free that can be used if you’re allergic to latex. REMEMBER: CONDOMS AREN'T FOOLPROOF References http://www.nhs.uk/Conditions/contraception-guide/Pages/male-condoms.aspx http://www.pamf.org/teen/sex/birthcontrol/condom.html https://www.hhs.gov/opa/pregnancy-prevention/non-hormonal-methods/male-condom/index.html https://www.cdc.gov/reproductivehealth/contraception/

Fruits contribute to a healthy, balanced diet and are a great option for breakfast, snack, or dessert. Fruits should be eaten first thing in the morning after a glass of water to ensure proper digestion and nutrient absorption. They taste delicious and we have many varieties to choose from. They are important in daily meals because they are a source of vitamins and minerals, including folate, vitamin C and potassium, and dietary fiber. The dietary fiber help to maintain a healthy digestive system by preventing constipation and other digestion problems. The minerals and vitamins help reduce the risk of cancer, heart disease, stroke, and many other diseases. Avocado Avocados are very popular in the Kenyan market, with its benefit ranging from food on the table to body creams and lotions. They have a creamy texture and mild flavor and are found in markets, supermarkets, kiosks, and the likes. They can be seasoned, stuffed, scrambled in eggs, used to make a smoothie, creamed, grilled, or fried with a plate of githeri or rice and beans, baby feed, mashed and mixed with food, or used as a dessert in homes and hotels. Potassium is a main health component of avocados and helps promote healthy heart contraction and reduces high blood pressure. Avocados are loaded with other nutrients such as vitamin C, vitamin K, vitamin B, and vitamin E which help reduce the risk of heart disease. Avocados are a good source of dietary fiber, which helps boost the digestion of food. Watermelon Watermelons are juicy, one will think they come from wet areas, but surprisingly they need hot weather to produce sweet fruit. Watermelons are sweet, juicy, and healthy fruits. In Nairobi, you will encounter hawkers selling watermelons in every street. The fruits are available as a whole or sliced and in juices that are cheap and affordable. Watermelon is important in a daily diet because they help the body in digestion and hydration due to its high water content and is fiber-rich. Watermelon contains minerals and vitamins, which are important antioxidants that help improve the skin and hair. The minerals and vitamins in watermelon help lower inflammation and oxidative stress, hence improving heart health and preventing cancer. Pineapple Pineapple juice has always been a favorite juice to many people, and they are also available as whole fruits and are very affordable. Pineapples are delicious and healthy fruits. Pineapples contain nutrients such as vitamins and minerals. They are rich in vitamin C and manganese which are essential for growth and development, a healthy immune system, and aid in the absorption of iron from the diet. Pineapples are a good source of antioxidants, which help reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Pineapple contains fibers and bromelain that have high digestive properties and regularizes the intestinal system, which helps promote your intestine activity. Banana A banana a day keeps the doctor away. Bananas are common in Africa, and they are available as bunches, single fruits, or smoothies on the street of major cities. Bananas are healthy and should be included in everyday meals. They have carbohydrates, vitamins, and minerals such as vitamin A, calcium, potassium, magnesium, iron, phosphorus, potassium, fiber, and natural sugars. Bananas are energy boosters, they maintain heart health, support digestion by preventing constipation, and help maintain the skin and hair due to their high mineral and vitamins content. Oranges Oranges are among the most popular fruits. They are served as whole fruit or juices. Oranges are composed of carbohydrates such as glucose, fructose, and sucrose, vitamin C, minerals such as potassium, water, and are a good source of fiber. Oranges are a healthy source of fiber that improved digestive health. They help maintain heart health, prevent kidney stones and protect against anemia by increasing your iron absorption. Eating whole oranges is healthier than drinking orange juice. Orange has more than the recommended daily number of vitamins C, which is important in boosting your immunity. Mango Mangoes are seasonal, but sometimes they can be found all time of the year in your nearest grocery store or local fruit sellers. Mangoes are colorful, sweet fruits found all over Africa. They are an important source of vitamins, minerals, and antioxidants that provide important health benefits. Mangoes are rich in vitamin K that helps in the blood clotting process, vitamin C which is important in the formation of blood vessels, and healthy collagen. Mangoes contain beta-carotene, an antioxidant important in lowering the risk of cancer, and high in dietary fiber and amylase compounds that help stabilize your digestive system and preventing constipation. Pawpaw It is important to start your day with a piece of pawpaw. Pawpaw are delicious, sweet with a soft texture, and their seeds are edible. They contain high levels of antioxidants vitamin A, vitamin C, and vitamin E and an enzyme called papain used to tenderize meat. Pawpaw has powerful antioxidant effects which are important in reducing inflammation, fighting disease, keeping a young look, and reducing the risk of heart disease. Vitamin C in pawpaw helps to boost the immune system, allowing the body to fight off bacterial and viral illnesses. NOTE: EATING WHOLE FRUIT IS HEALTHIER THAN DRINKING FRUIT JUICE.

How safe is your water source? How clean are your water storage containers? Is the potable water you are drinking safe? Have ever suffered from bacterial infection due to water contamination? It is easy to answer these questions if you have had an experience with Cholera, Typhoid, or H pylori. Stomach pain, diarrhea, loss of appetite, nausea, vomiting, headache, body weakness, and loss of weight are some effects of drinking contaminated water. Water is a vital component in everyday domestic activities, but contaminated water is a source of bacterial infection and disease to your body. Water is used both indoor and outdoor at residences for drinking, food preparation, bathing, washing clothes and dishes, flushing toilets, watering lawns and gardens, and maintaining pools. Domestic water is supplied in potable and non-potable means through public or private domestic water suppliers. The supplied domestic water is typically withdrawn from rivers, lakes, oceans, wells, and boreholes or captured as rainwater. Contamination of water sources can result in bacterial infection through contact or when drinking. Waterborne pathogens are disease-causing bacteria and viruses from human and animal waste, which are a major cause of illness from contaminated drinking water. Waterborne illness is caused by recreational or drinking water contaminated by disease-causing microbes or pathogens. Most waterborne pathogens are introduced into drinking-water supplies in human or animal feces and initiate infection in the gastrointestinal tract following ingestion. Contaminated domestic water can result in infection spread. The majority of people in rural areas and congested urban centers with poor water and sewerage infrastructure have experienced bacterial infections due to water contamination multiple times. According to WHO, bacterial contamination of drinking water is a major public health problem in urban slums and rural areas of Africa. Contaminated water sources are a major reservoir of Escherichia coli that causes severe diarrhea in humans. H pylori can survive in water and then penetrate particular parts and organs of the gastrointestinal tract through the contaminated water. Contaminated water and poor sanitation transmit diseases such as cholera, diarrhea, dysentery, hepatitis A, typhoid, and polio. Contaminated water can be the source of large outbreaks of disease, including cholera, dysentery, and cryptosporidiosis. Sources of drinking water are subject to contamination and require appropriate treatment to remove disease-causing contaminants. Water contamination can occur during processing, packaging, transportation, in the stores, or when at the final consumer. Potable water has been linked to pathogens such as pseudomonas and legionella. Contact or ingestion of contaminated ice can result in bacterial infections such as Enterobacter, Pseudomonas, Cryptosporidium, or Legionella. Sinks provide host to pseudomonas that can be transmitted to humans through water droplets and contact. During the shower, we inhale aerosols, which can transmit legionella if contaminated. Transmission of waterborne infections is through direct contact, ingestion of water through consuming contaminated ice, inhalation of aerosols dispersed from water sources, aspiration of contaminated water. In the Cities, water from drains or sewage can seep into the supply due to the deterioration of pipes. Waterborne illnesses can cause a variety of symptoms such as diarrhea and vomiting which are the most commonly reported symptoms of waterborne illness, other symptoms can include skin, ear, respiratory, or eye problems. Water contaminants can lead to adverse health effects, including gastrointestinal illness, reproductive problems, and neurological disorders. Infants, young children, pregnant women, the elderly, and people whose immune systems are compromised because of AIDS, chemotherapy, or transplant medications, may be especially susceptible to illness from some contaminants. It is important to ensure your water sources are clean, storage containers are cleaned regularly, sink and water areas are cleaned with detergents to remove harmful bacteria. Domestic water can be purified through boiling or appropriate disinfectants before use. Boiling is the surest method to kill disease-causing organisms, including viruses, bacteria, and parasites. Disinfectants can kill most harmful or disease-causing viruses and bacteria but are not as effective in controlling more resistant organisms. Sustainable Development Goal target 6.1: UNIVERSAL AND EQUITABLE ACCESS TO SAFE AND AFFORDABLE DRINKING WATER.

The doctor-patient conversation is the most important diagnostic tool in health service delivery. Never think of that brief time as just small talk when visiting a doctor. When visiting a doctor, it is important to prepare and prioritize important information such as symptoms progression that will help the doctor understand correctly the patients' concerns. It is estimated an average doctor’s appointment lasts for about 18 minutes, hence preparing ahead of time and making a list of questions while prioritizing one to three of the most important things will ensure adequate maximization of the consultation period. A patient should have information on the current medicines, refill requests, over-the-counter products, allergies, and any other medical problems. Stretching the truth and not honing your story may lead to misdiagnosis. Doctors want to hear the problem in your own words. Never ignore a symptom, your doctor just needs a truthful answer to your health situation. Do not underestimate your lifestyle habits, such as exercise, diet, smoking, and alcohol use because they may impact your diagnosis and medication process. Be honest about your symptoms and use a symptom diary to help you keep track of your symptoms. Diagnosis is a journey, hence expecting the doctor to solve it all at once is not easy. Different diseases and injuries have different diagnoses and medication processes, and not every pain can be diagnosed in the way you might want. Patients should cooperate and contribute to getting better either by the change in lifestyle, behavior, or any factor that can impact the process. Patients should ask questions and take notes of all the processes involved. Thinking good medicine is defined by tests is not always true. Laboratory tests, radiology examinations, or any other diagnostic and treatment technique are evaluated and determined by a doctor. Good medicine is when your doctor takes a careful history and maybe picks a single important test, or maybe no test at all. The common expectation that every problem examined in the laboratory or radiology department will merit some kind of information and if you don’t get that thing, then that wasn’t a visit is wrong. Some conditions require watchful waiting and more data collection to aid in diagnosis and treatment. Patients always fail to ask questions on medical terms or for clarification on instructions such as the side effects of medication. All medications have a list of side effects because drug manufacturers are required to include everything anyone has ever reported. The patient should ask about drug usage, importance, and ways of reporting any side effects to understand correctly the steps of treatments and take care of them. Trust is an essential part of healthcare, and it is key when having a conversation with a doctor. Patients should feel free when discussing sensitive topics with their doctors. The patient should tell their doctor about any other high-risk behavior he or she might be engaging in, such as cutting pills in half or overdose on drugs such as sleeping pills. When you visit a health provider, you always expect a precise prognosis. The science of prognostication is very imperfect. The patients should follow the treatment plan correctly, including completing the dose as prescribed even when one gets better. A follow-up plan should be adhered to for better and full recovery. In case of major surgery, diagnosis, or treatment plan, always seek a second opinion or advice from a qualified health provider. NOTE: The driver on the highway is safe not when he reads the signs, but when he obeys and follows instructions.

Visiting a doctor isn’t a favorite activity for anyone, but it is part of staying healthy. Being healthy is about physical, mental, emotional, and behavioral well-being. Physical health is body care, mental health is mind care, emotional health is feelings care, and behavioral health is the safety you have through your behaviors. Knowing about personal health needs, individual medical history, and being proactive in understanding and participating in day-to-day health decisions are healthy habits that should be taught and encouraged in the communities. Children and teenagers should be encouraged to develop healthy habits by enhancing health education and awareness and encouraging participation in making health decisions. Developing healthy habits at an early age helps one become responsible for living a healthy lifestyle and healthy decision-making. When visiting a health provider, one should provide the necessary health information and documentation to aid in treatment. This includes: 1. A realistic and priority list of concerns. You should always keep a symptom diary on the progression of a problem, for example, change in appetite, weight, sleep, or energy level to share with your doctor. 2. Personal Medical History such as allergies, surgeries, medications, or any other relevant information that is useful in the treatment process. 3. When on medication, you should provide the prescription details including when you started, dosage, and any side effects experienced. 4. Be open and truthful on how you are feeling to your health provider when sharing personal medical facts. Be honest and share information such as drug addiction, sexual behavior, or any other high risks behavior to keep your doctor up to date. 5. Have all the necessary documents including insurance cards or any other relevant documents such as radiology or laboratory results if necessary. NOTE: When visiting a doctor, keep an open mind and pick out the most important issues and focus on them.

Blood donation is safe for healthy adults and it takes between 6–10 minutes only. A blood donor has to wait for 56 days or 8 weeks between whole blood donations. If a person has any health issues or concerns, he or she should consult the doctor before donating blood. When preparing for blood donation, drink water before your appointment to make sure you are well hydrated, eat a healthy meal that’s low in fat and wear a short-sleeved shirt or a shirt with sleeves that are easy to roll up. The benefits of donating blood include: 1. Free weight, blood pressure check, and hemoglobin or iron levels test to ensure that your blood hemoglobin or iron levels are suitable for donating blood. 2. Donating blood helps maintain good health by stimulating the production of new blood cells to replenish the blood loss after donation. 3. Donating blood at least once a year helps reduce the risk of a heart attack by 88 percent, maintaining a healthy heart. 4. Giving blood can help the liver stay healthy by reducing iron overload that may affect liver function. 5. Donating blood helps reduce the risk of hemochromatosis due to excess absorption of iron. Hemochromatosis is when one has too much iron, excess iron is then deposited in other organs such as the liver or heart affecting the organs' function. Blood donation helps reduce iron levels since the body needs iron to produce red blood cells. 6. Donating blood helps improve the mental state of people. Volunteering in donation provides a positive effect on happiness in turn, reducing the risk of depression and improving the emotional well-being of the donor. 7. Participating in blood donation provides a sense of belonging and reduces loneliness by contributing to the community's wellbeing. 8. After blood donation, donors get informed of their blood group and the results of diseases tested. This may provide the opportunity for early disease diagnosis and treatment. Remember: Refreshments are served at the end of donation as the donor rest for 10 to 15 minutes before leaving. LET US SAVE A LIFE TODAY

One partner can have a sexually transmitted disease (STD), such as HIV, while the other partner does not. When a pair of long-term sexual partners in which one has an STD such as HIV and the other does not are referred to as a Discordant couple. In discordant couples, regular sex partners have a higher risk of Transmission than it is within non-regular discordant partnerships. It is estimated, about 60% of new HIV infections occur in HIV discordant couples while 30% of married HIV positives have negative spouses. The discordant couple always blames each other when trying to find the source of infection. Multiple partner’s relationships have increased in the modern age resulting in increased sexual activity both in married and unmarried relationships. Premarital and extramarital affairs decreased frequency of sexual acts between the couple, and inherent resistance to HIV in some individuals are among the reasons for HIV infection among married couples. According to a Ugandan study published in PLOS ONE, counselling for HIV discordant couples can achieve significant reductions in sexual risk behaviour while enhancing a healthy lifestyle among discordant couples, hence contributing to the reduction of HIV/AIDS spread. We should participate in the wellbeing of the discordant couple by enhancing risk reduction counselling among the couples, increase condom use, creating awareness and educating others on the importance of reductions in the number of concurrent sexual relationships or partners’. Prevention is better than cure, being self-aware of your HIV status and use of risk reduction methods such as condoms are key in preventing HIV transmission. In sub-Saharan Africa, HIV discordant couples are a major source of HIV new infections. We should encourage partners to participate in testing to increase knowledge of sexual partner’s HIV status, and to encourage Antiretroviral therapy for the prevention of HIV transmission in HIV-discordant couples hence reducing the number of new infections.

Why do we visit the hospital, why not the health providers come to us? In the community people suffer from depression and anxiety, eating disorders, drug abuse, chronic conditions, infectious disease, and accidents that require an urgent check-up with trained health practitioners. It is time to change from large hospital buildings to a mobile health system where one can link with primary caregivers for check-ups, healthcare services, and health promotion. The development in telemedicine, electronic health records, online pharmacies, simple and portable diagnostic kits, remote health monitoring gadgets, and digital health pass that enable treatment and monitoring of health conditions for people such as employees, customers, fans, and travelers has a positive impact on future health care delivery. Health technology can help in primary care delivery by providing an instant health check on community wellbeing. For example, the health pass can be used in the verification of vaccinated individuals from unvaccinated and help in planning and implementation of health vaccination strategies. Health monitoring tools can be used by community health workers in conducting surveillance of infection spread and provision of data for disease control in populated urban areas and marginalized rural areas. Telemedicine and home call for health providers can improve patient wellbeing by reducing the number of hospitalization and improving care through the use of the family as caregivers. The information-sharing technology should be integrated with the nearest primary care facility for urgent service delivery and information sharing. The systems should be designed to make patient data more accurate, safer, and more accessible to the primary caregivers. Imagine being sick but only through a touch of a button, a health provider appears at your door? This will improve community wellbeing, health confidentiality, and health awareness in the community. In Africa, people travel for days to access the nearest health facility, but through mobile doctors, the patients will be able to call health providers to their homes for the services required. Electronic health records cannot replace a doctor who knows you but can make it easier for other health professionals to monitor medical care and ensure that guidelines were followed. It is important to get regular health check-ups, taking preventive measures, and adopting healthy habits and lifestyles. Through technology individual activities such as physical exercise, good nutrition and a balanced diet, safe water, sufficient sleep, not smoking, and limited alcohol can be monitor community or individual well-being for a healthy life.

Our health is our single most important asset in this life. Many people around the world do not have health insurance due to the high costs associated with paying weekly, monthly, or yearly premiums. People believe if you are young and healthy you don’t need health insurance and uninsured people get health care services when they really need them but tend to forget diseases and accidents do not provide schedules to attack. Although the premiums might be expensive, health insurance is important as the cooking water in your kitchen. You should always have it. Health insurance is important for better and quality healthcare services when needed. Health insurance facilitates the receipt of timely health services and a continuing care relationship or regular source of care, which increases the likelihood of receiving appropriate and timely care. According to the United States Preventive Services Task Force, uninsured adults are less likely to receive preventive and screening services and less likely to receive healthcare services on a timely basis hence resulting in serious infection, injury, or premature death than adults of any kind of health coverage. Generally, uninsured cancer patients have poorer outcomes and are more likely to die prematurely than persons with insurance, due to delayed diagnosis. Health insurance covers the whole or a part of the risk by providing payments of benefits as a result of sickness or injury of a person incurred as medical expenses. Health insurance protects people from the financial consequences of paying for health services out of their own pockets hence reducing the risk that pushes people into poverty because of unexpected diseases and injuries that may require them to use up their life savings, sell assets, or borrow from friends and family destroying their futures and those of their children. Health insurance provides different medical covers such as primary prevention and screening services, Cancer care cover, Chronic disease management cover for diabetes, hypertension, end-stage renal disease, HIV disease, and mental illness, Hospital-based care cover, for example, emergency services, traumatic injury, and cardiovascular disease, mortality and general measures of health status. Health insurance is essential for health services including the full spectrum of essential, quality health services, from health promotion to prevention, treatment, rehabilitation, and palliative care across the life course as needed without suffering financial hardship hence a better health outcome for the community.

Drink Water. Water is essential in breaking down food so that the body can absorb the nutrients. Water softens stool, which helps to prevent constipation. HEALTH NOTE: 1. Drink one glass of water after waking up to activate internal organs and remove toxins before the first meal of the day. 2. Drink one glass of water 30 minutes before a meal to help digestion. 3. Drink water an hour after the meal to allow the body to absorb the nutrients. 4. Drink one glass of water before taking a bath to help lower your blood pressure. 5. Drink one glass of water an hour before bedtime to replenish any fluid loss that can occur during the night.

It is estimated 40%-75% of people are Vitamin D deficient. Vitamin D is produced in the body in response to sun exposure. Vitamin D can also be acquired through certain foods and nutritional supplements. Vitamin D is not abundant in our food choices and the sun is not a reliable source for everyone. Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralization and to prevent the involuntary contraction of muscles that leads to cramps and spasms. Vitamin D is important in: Promoting healthy bones and teeth Supporting immune, brain, and nervous system health Glucose metabolism by regulating insulin levels and supporting diabetes management Supporting lung function and cardiovascular health Influencing the expression of genes involved in cancer development Reduction of inflammation as well as modulation of such processes as cell growth. Sources of vitamin D: · Sufficient sunlight exposure of about 15-20 minutes three days per week. · Fish example Salmon and Tuna fish · Egg yolks · Broccoli, carrots, Apple, Banana · Beef Liver · Mushrooms · Fortified Milk · Fortified cereals and juices · Chicken Breast · Cod Liver Oil Causes of vitamin D Deficiency: · Cystic fibrosis, Crohn's disease, and celiac disease · Weight loss surgeries · Obesity · Kidney and liver diseases · Medications such as laxatives, seizure control drugs, and cholesterol-lowering drugs. · Other factors such as age, mobility, skin color, and human breast milk. Prevention of Vitamin D deficiency: · Eating foods that contain vitamin D · Getting exposure to sunshine

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