So Mangusho says they need to boost their protective stores with good amounts of minerals, Vitamins and fiber which come majorly from vegetables and fruits.

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One needs to consume at least five servings of fruits and vegetables a day.

“I have  had a terrible week, battling with flue, cough and bacterial infection, “Alvin Magezi, 55 explains as he struggles to clean his runny nose. This is the second spell I am having in just one month, Magezi exclaims.

According to Gilbert Mangusho, lecturer Kyambogo University, department of human nutrition and home economics as one ages, their ability to fight infections and diseases reduces because their body cells are not actively regenerating (renewing).


So Mangusho says they need to boost their protective stores with good amounts of minerals, Vitamins and fiber which come majorly from vegetables and fruits.

“Vitamins provide protection against infections and also facilitate normal functioning of the body. Aside, they help in repairing and restoring of the normal tissue structure,” he explains and quickly adds that because the elderly are not active as young people, they require relatively little energy intake which the fiber can supply.

In addition, the fiber in fruits and vegetables helps to ease digestion while preventing constipation. Constipation refers to bowel movements that are infrequent or hard to pass.

Sarah Ainebyona a nutritionist/dietician recommends a minimum of five servings of fruits and vegetables.

Ainebyona estimates that a bigger proportion, about 70% of the food served for a meal should be fruits and vegetables. Meaning when you serve food, let three quarter of your plate have vegetables and fruits.

She says unlike proteins, fruits and vegetables like carrot, cabbages, and mango provide phytochemicals which are found in the orange color and in the skin of fruits.

They also provide vitamin A, C, E and Zinc which work as beta-carotene, antioxidants; responsible for eliminating toxic substances from the blood stream.

Mangusho, affirms that many of the diseases suffered by older persons are the result of dietary factors. He says that consuming plenty of fruits and vegetables provides antioxidants which filter the body system and minimize the risk of diseases like hypertension, cancer, stroke and complications which come along with weight in old age.

How to achieve the five servings a day

Mangusho says you can choose to kick start your day with a fruit like a banana, an apple, a mango or a fruit salad (mixture of fruits). Your breakfast menu can also include a serving of green leafy vegetables like dodo or nakati if you have decided to have a light meal like katogo.

He says let your mid- morning snack (between 10.00 am and 11.00am) be a fruit of your choice as opposed to oily snacks and bites.

Lunch and supper should have either vegetables for a side dish and fruits for desert. Then you can also include a fruit on to your evening tea menu.

That way Mangusho says you will have consumed at least five servings of fruits and vegetables in a day.

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How to dress like a boss

The unwritten rule that guides work wardrobe has always been to dress for the job you want, not the job you have. This is exactly what people have in mind when they put together their work outfits. It’s also testimony to the fact that everyone wishes to be a boss one day. However, being a boss comes with a style routine that’s polished, composed and sophisticated. Since the office is pretty much becoming a woman’s runway, this week we find out how to walk that runway looking like the boss you hope to become one day.

1. Embrace jackets.
If looking like a boss is what you want then a nice blazer is a must have. For better results, opt for a toned down colour palette, otherwise the basics (black and blue) are also perfect. These colours can work with almost everything you own your closet. Of course, as the boss you need some edge like a little standout detail on your blazer for that added sophistication.

2. You need a nice pair of heels because bosses don’t wear flats.
Be careful though, it has to be a comfortable heel. If you can wear this shoe during a long presentation in front of very powerful people, then it works. Please note that very high heels often make one look less serious.

3. Accessorise with simple pieces.
Sometimes just a watch is enough. When choosing earrings go for small studs and for necklaces less is definitely more. The trick is, you don’t want to draw a lot of attention but your unique style has to shine through. When it comes to jewellery, avoid anything that makes more noise in the meeting than you do. Today, the safest bet is a simple, clean stud.

4. The pants.
If you are into pants and trousers, flares are in. These can switch from casual to formal in just an instant.

5. Must have skirt.
A full skirt with a conservative hemline is also a must have. A nice pencil skirt in a good colour will work well with most of the tops you already own. Wear only one dramatic piece. If it’s the skirt, keep everything else polished and simple.

An alpha woman’s must-haves

If we want to rise through the ranks and be seen as “the boss,” it is time we focus not only on what we can achieve professionally, but how we want to be perceived professionally, starting with the statement you make with your fashion sense.
Here are the things you absolutely need;
• The modern blazer. To avoid falling into that trap of decades past opt for a blazer that falls in a more relaxed way along the body instead of a boxy shape. The new power jacket features a far more narrow, longer and leaner silhouette. And skip the buttons in favour of a minimalistic look. Wear it over a dress or with pants and a shirt.
Avoid: Cardigans may be comfy, but the sweet and demure rounded shoulders and delicate buttons are -unfortunately-still seen as the stuff of secretaries, not the women in charge.
• The white blouse. Psychologically, white is calming and is associated with simplicity, organisation and efficiency, associated with equality and fairness. It symbolises a fresh start. Historically, white shirts were worn exclusively by bosses, while blue was worn by the employees, hence the “white collar” and “blue collar” terms.
Avoid: Anything too sheer that allows your colleagues to see a glimpse of your bra, or any button-down shirt that is too tight across the bust and risks exposing you mid section.
• Anything Red. Red says “I’m powerful and confident”. When in doubt, wear red.
Research has shown that colours can greatly affect our moods and the way other people respond to us. Energetically, red is the colour of passion and action. At once warm, strong, energising and motivating, red signifies a pioneering sense, ambition and determination. It can also give confidence to those who are shy or lacking in will power.
Avoid: Too much yellow. While it is the happiest of all colours, it is also perceived as unstable and can make the wearer appear weak or indecisive. Similarly, grey is associated with low energy and passivity. Offset the negative effect of grey by pairing it with brighter colours.
• The power bag. A structured bag in a dark colour is a great substitute for the briefcase and shows that you are organised, armed and prepared for anything. Avoid any slouchy or massively oversized bag; it conveys a lack of discipline and organisation.

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According to the electoral commission, these were the performance of the different candidates in the 2016 general presidential elections in Uganda.

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For any relationship to survive, it must be built on respect and love for each other.

Communication is a key part to building a healthy relationship. The first step is making sure you both want and expect the same things—being on the same page is very important. ,The following tips can help you and your partner create and maintain a healthy relationship:

  • Speak Up. In a healthy relationship, if something is bothering you, it’s best to talk about it instead of holding it in.
  • Respect Each Other. Your partner’s wishes and feelings have value, and so do yours. Let your significant other know you are making an effort to keep their ideas in mind. Mutual respect is essential in maintaining healthy relationships.
  • Compromise. Disagreements are a natural part of healthy relationships, but it’s important that you find a way to compromise if you disagree on something. Try to solve conflicts in a fair and rational way.
  • Be Supportive. Offer reassurance and encouragement to each other. Also, let your partner know when you need their support. Healthy relationships are about building each other up, not putting each other down.
  • Respect Each Other’s Privacy. Just because you’re in a relationship, doesn’t mean you have to share everything and constantly be together. Healthy relationships require space.

Healthy Boundaries

Creating boundaries is a good way to keep your relationship healthy and secure. By setting boundaries together, you can both have a deeper understanding of the type of relationship that you and your partner want. Boundaries are not meant to make you feel trapped or like you’re “walking on eggshells.” Creating boundaries is not a sign of secrecy or distrust — it’s an expression of what makes you feel comfortable and what you would like or not like to happen within the relationship.
Remember, healthy boundaries shouldn’t restrict your ability to:

  • Go out with your friends without your partner.
  • Participate in activities and hobbies you like.
  • Not have to share passwords to your email, social media accounts or phone.
  • Respect each other’s individual likes and needs.

Healthy Relationship Boosters

Even healthy relationships can use a boost now and then. You may need a boost if you feel disconnected from your partner or like the relationship has gotten stale. If so, find a fun, simple activity you both enjoy, like going on a walk, and talk about the reasons why you want to be in the relationship. Then, keep using healthy behaviors as you continue dating.

If you’re single (and especially if you’re a single parent), don’t worry if you need a boost too! Being single can be the best and worst feeling, but remember relationships don’t just include your significant other and you. Think about all the great times you’ve had with your parents, siblings, friends, children, other family members, etc..

Try going out with the people you love and care about the most — watch movies together, go out to eat, take a day off from your busy life and just enjoy being you! If it helps, also talk about your feelings about the relationships in your life. If you just want them to listen, start by telling them that. Then ask what makes relationships good and what makes them bad? Along the way, if you need advice, feel free to contact us. We’re here to help 24/7.

And don’t forget, the relationship you can always boost up is the one you have with yourself!

What Isn’t a Healthy Relationship?

Relationships that are not healthy are based on power and control, not equality and respect. In the early stages of an abusive relationship, you may not think the unhealthy behaviors are a big deal. However, possessiveness, insults, jealous accusations, yelling, humiliation, pulling hair, pushing or other negative, abusive behaviors, are — at their root — exertions of power and control. Remember that abuse is always a choice and you deserve to be respected. There is no excuse for abuse of any kind.

If you think your relationship is unhealthy, it’s important to think about your safety now. Consider these points as you move forward:

  • Understand that a person can only change if they want to. You can’t force your partner to alter their behavior if they don’t believe they’re wrong.
  • Focus on your own needs. Are you taking care of yourself? Your wellness is always important. Watch your stress levels, take time to be with friends, get enough sleep. If you find that your relationship is draining you, consider ending it.
  • Connect with your support systems. Often, abusers try to isolate their partners. Talk to your friends, family members, teachers and others to make sure you’re getting the emotional support you need. Remember, our advocates are always ready to talk if you need a listening ear.
  • Think about breaking up. Remember that you deserve to feel safe and accepted in your relationship.

Even though you cannot change your partner, you can make changes in your own life to stay safe. Consider leaving your partner before the abuse gets worse. Whether you decide to leave or stay, make sure to use our safety planning tips to stay safe. Remember, you have many options — including obtaining a domestic violence restraining order. Laws vary from state to state so chat with a peer advocate to learn more

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