Health tips & wellness advice
Diabetes affects over 750,000 Kenyans, and many more remain undiagnosed. A diabetes diagnosis isn't the end — it's the beginning of a journey toward better health management. Here's how to thrive with diabetes.
Type 1 Diabetes: The immune system attacks insulin-producing cells. Requires daily insulin injections. Most common in children and young adults.
Type 2 Diabetes: The body becomes resistant to insulin or doesn't produce enough. Often linked to lifestyle factors. Can sometimes be managed with diet and exercise alone.
Gestational Diabetes: Develops during pregnancy and usually resolves after delivery, but increases future risk of Type 2 diabetes.
If you experience frequent urination, excessive thirst, unexplained weight loss, or blurry vision, get tested at your nearest health facility.
A diabetes-friendly diet doesn't mean eating bland food. Here's how to enjoy Kenyan meals while managing blood sugar:
• Go low GI: Choose foods that don't spike blood sugar — whole maize meal, brown rice, ugali from millet or sorghum
• Fill half your plate: With non-starchy vegetables like sukuma wiki, cabbage, spinach, broccoli, and managu
• Choose lean protein: Grilled fish, chicken without skin, beans, lentils, and eggs
• Watch portion sizes: A serving of ugali or rice should be about the size of your fist
• Limit: Sugary drinks, cakes, mandazi, chapati, and processed snacks
• Don't skip meals: Regular eating times help stabilise blood sugar
Physical activity helps your body use insulin more effectively and lowers blood sugar:
• Aim for 30 minutes daily of moderate activity (brisk walking, cycling, swimming)
• Check your blood sugar before and after exercise
• Carry a snack in case your blood sugar drops too low
• Stay hydrated — drink water before, during, and after exercise
• Start gradually if you've been inactive
• Take medications exactly as prescribed by your doctor
• Never skip a dose, even if you feel fine
• Store insulin in the refrigerator (not freezer)
• Keep a log of your blood sugar readings to share with your doctor
• Have a plan for sick days — illness can raise blood sugar
• Carry a medical ID card or bracelet identifying your condition
• Visit your pharmacist at Obwocha's for medication advice and glucose monitoring supplies
Diabetes can reduce blood flow to your feet, making infections more dangerous:
• Check your feet daily for cuts, blisters, redness, or swelling
• Wash feet with warm (not hot) water and dry thoroughly, especially between toes
• Moisturise feet daily but avoid between the toes
• Wear comfortable, well-fitting shoes and never walk barefoot
• Trim toenails straight across and file smooth edges
• See a podiatrist regularly
Remember: You are not alone. Join a diabetes support group, educate your family about your condition, and lean on your healthcare team. At Obwocha's Pharmacy, we're here to support your journey.
