 If you have been with us since the pinning of the show starts at 7 to 10 a.m. Monday through Friday, the name is Y in the morning. We started off on a very, very fast pace. Let me slow it down for you just for the sake of us interacting and letting information sink in. My name is Valentine. We're at Calamival. I think we'll just move on from there. We'll just pick it up and go with it. You can reach us or interact with us at WhiteFive on Facebook, Y254 channel on Twitter, Y254 underscore channel on the gram today. It's Tuesday. The hashtag is Y in the morning. Myself, I am at Calamival as in Valam Penangamalangi. Yes, now we're going to get into conversation. If you remember a couple of episodes ago, we were talking about some of the things that are including and not limited to or rather, but not limited to things like high and low blood pressure. We're going to be discussing that and much more, but with focus on obesity. With me is a doctor very sharply dressed and very knowledgeable just for the couple of minutes that we have had a conversation. He is a wellness champion among other things, but let him introduce himself now. Good morning. Thank you. Well, good morning. Good morning. How are you? I'm good. Welcome. Please introduce yourself. Thank you so much. I'm Dr. Songo Bonfas, a medical officer with the Kutiafe Group of Medical Centers currently practicing in Kitengela and the South Bay branches. I'm also a CEO and founder of Stability Foundation, which is a champion in preventive medicine. What is preventive medicine all about? This is the part where we don't have to wage to cough, cough, cough, almost die. Then we come to the doctor because we are like that and nowadays, again, I don't know if it's something that's plaguing the youth, but self-diagnosis is a very big thing for us. Just the other day, I was cleaning my ears. So I cleaned, I cleaned, I think I cleaned too hard. So I felt some pain. I googled and I had two hours to live, but all I had to do was sleep and wake up and I was fine. So is self-diagnosis something that is inhibiting people to actually come to you for the right consultation? It's really a big issue, the medical fraternity, because self-medication means you miss that aspect of a doctor's advice and doctor's work is not only on curative medicine because you can get a self-prescription of an antibiotic or a painkiller. At the end of the day, maybe your homer was because of a low immunity that was now worsened by an infection. So when you come to the doctor, the doctor is able to place you also some things to do with preventive, so that apart from the antibiotic, the painkiller, what if you do lemon, you do water, you do some things that can boost your vitamins and that will help the body to fight against the next infection. So the purpose of going to the doctor rather than self-prescription is because you want to ensure the population is healthy and partly why we do that is because wellness is more of how best can you be without really seeing a doctor, all routine basis. Yeah, so that's the basis of why you should be seeing a doctor even when you have issues like flu. So wellness is not for the sick, wellness is about the state of being in good health, holistically yes. All right, it's again still on preventive medicine or preventive methods. I can look in the mirror and just believe that I am okay. There's no outward sign, there's no outward symptom or situation, but the next minute I could collapse and it's something that's been building up, but going for check-ups again is not something that the youth really how do we change the mindset? How do we change the perspective of the youth out there? Sure, sure. It's really a tough issue in the medical fraternity especially with the youth because we come from a background where we believe that youths are not prone to diseases. So most of the issues maybe youths fear, STIs, issues of maybe infection, spectacles and disease among others. But now we have come to a time in which we are reaching out and it will take multifactorial departments including the media, the doctors, even the churches and among other organizations, the government so that we are reaching out through aggressive campaigns. Why I'm passionate about these, I will give you an example of what I went through in the last two weeks. I'm there in the clinic as usual seeing my clients in the outpatient care setup and a youth comes in with a left-sided chest pain. The fun thing is that the youth collapse that work. So when they were brought in in that van, so they came in, they were taken to casualty. So the story was that he was just okay, then all of a sudden, yeah. So when we try to do history examination, the pressures were elevated, which is something that was worrying to me as a doctor because when I see pressures of above 114 in our youth, was a left-side chest pain history and has collapsed that work, then something that is in my mind did something to do with the heart problem. And unfortunately, what happened is a series of resuscitation where both the youth was okay. Then we do an ECG, which is a heart monitor. And something that was shocking to me is that it was abnormal, which I never expected. And now up to there, we now have to refer to a cardiologist. So I repeat ECG confirmed that there was a problem with the coronary artery. That's a vessel that supplies the heart with blood. It was in a way blocked. So affected the some part of the heart. So these are issues that we're dealing with Valentine that youths are now prone to lifestyle diseases. This was a somebody below 30 years. And I had to actually personally take the patient to the cardiologist because it was shocking to me. Somebody who I'm older than and something that the doctor told me the receiving cardiologist that I've never seen such a condition below 36 years. The last is so five years ago was a 36 year old man when the same symptoms. So the youths are we are really affected with these things. And then and I maybe we'll talk about how even erectile dysfunction is now coming down to that simply because issues of hypertension stress among others are contributing. Yes. Wow. Yes, yes. Wow. It's a wedding trend and we must speak these things to the youth because it's really worrying the medical fraternity. How does that gel with you as a wellness champion? A lifestyle disease below 30. What does what does that even mean really? Is it that we're not eating right? Are we not exercising enough? What's happening? I will say partly it's our responsibility as the youths, but partly it's the parents maybe who have not taken the responsibility to train as youth. I cannot say I'm my youth because I'm a parent. I'm now assuming my my child in the next few years will be will be coming to call me a grandparent or a parent. I'm looking at it this way. As youths, we have to take the initiatives because some of them we realize as I would be mentioning in our today's topic is that genetics plays a role also. So that means some of them will be self induced, but some are things that we we really have no control as youths. They were genetic disorders that we inherited from our our parents. So these issues are about understanding which ones have you played a role. We call them modifiable risk factors like sedentary lifestyle, an health diet, issues of stress, issues of smoking, alcohol intake and we realize that the youths we the generation we are living in is that we have gone what you call westernization. When we were growing up our grandmothers used to take some natural foods. You remember those times, but the youth of today Nairobi is is is Chiang foods, fast foods and this is why the trend has gone this fast that now we are talking about a rapid increase of lifestyle diseases of people below 40 years. So the factors that contribute are multifactorial, but that sedentary lifestyle that's lack of exercise has really played a key role. Of course genetics without and estimating the role of genetic exposure. Okay, I want to ask a question stemming from something that's happening right now, current affairs. So we know that the finance table the finance bill is about to be heard for the second time. So I was you know quickly brushing shoulders with one of my colleagues in a setting just this morning. Yes, and we were discussing how we're being affected as a people. Can we afford three solid meals? Can I really place blame on a youth who is an opt to eating fast food because simply it's kind of on the pocket so that I can have more or enough tomorrow to you know move about. But is it something that is you know gradual that I've done for years and years and years now it's reflecting now or is it something that I've done in a month and now the effects are showing how is that timeline today? It's both it's gradual something that takes a while. Example is what when I mentioned about something that is really becoming a burden what you call atherosclerosis which we learnt in biology from one home two which means the blood vessels are narrowed in in a youth or in an adult because there's cholesterol that accumulates in your blood vessel. So this is something that you don't it doesn't mean you took cholesterol in the morning or you put fat or you took chicken it means something that was accumulating on a slow progression until a time that now the vessels is really narrowed and to a level that blood cannot circulate. So when you see somebody with varicose veins as an example valve it's not that the veins developed overnight. There's a vein behind the leg that is dark in color that means the circulation is compromised so something that is gradual. So the current economy is a contributor I will mention because maybe people are not able to afford healthy foods but I will also tell you Val you don't need to go to expensive foods for you to be healthy. Other than going for broccoli you can go to ginger which is five shillings so there's also alternative on expensive healthy foods. So it's an issue of culture mindset and what you call the environment you are even political yes it will play a role but it's mostly on the other aspect. I'm looking at yesterday newspaper you realize that youth once about 50,000 takes home about 5k after the the subtraction of the basic requirements that is food, shelter, accommodation that is the assumption in what I saw is that this person is not married is a single individual. So that is a factor maybe we can also consider so that this person will think why should I buy a blender to make healthy juices. It will now factor between a blender and traveling to see the parents in the village and that might also contribute. So somebody will say why should I buy expensive mangoes, apples in my house to take daily yet I need to support my parents back at home by sending them 10,000 every month. So that is also a big issue that we need to look at and stress because of economic add times but also contribute to lifestyle diseases in a big way and we'll be able to see that. Oh wow when I was growing up my mom used to or just generally the older generation used to ask us why are you stressed you don't have children you're not being rent why are you stressed it clearly things have changed a couple of years later with hashtag so in the morning okay let's zero in to why we are here today and the matter is obesity. While I was introducing the segment earlier I was I was honestly quite shocked the the first time I heard about this was a few weeks ago there was a documentary I think on Al Jazeera and they're talking about obesity in Africa but Africa is always associated with starvation malnutrition you know basically terrible food security so how then how we've jumped from that to obesity is it a rich person problem what's happening here thank you that's the same that's the reality of life is that we never expected this topic to be a concern in Africa and not only in Africa but to the youth population so I'm looking at this from various dynamics first by definition obesity is excessive or abnormal accumulation of fat that will impair your health so that's a simple definition of obesity and when I look at this there's now a way in which we're able to determine whether you are obese or not an example is where you look at somebody and you have gone to somewhere and people have what you call kitambi and they come to us and say my kitambi now in a simple way now this how will you think if the people think they have belly they think they're in good shape or that especially for men especially the youth they does that believe that you can be a person so that the ladies will be liking coming to you all those things but in reality in reality when that kitambi is coming on we are a risk of what you call overweight and obesity now in overweight and obesity by definition I've said it's excessive or abnormal accumulation of fat but in in in medical calculation we classify the music what you call a basic metabolic index BMI this BMI calculator which we'll be able to demonstrate to you but today and I will tell you for sure your BMI is okay but but but I'm encouraging Kenyans not to assume by just physical appearance it's good to do the measure I'm only telling you because of the experience I've had for the last five years I've practiced as a medical doctor but in reality the BMI should calculate your height and weight so we take your weight we take your height and the nutrition is today we'll be able to demonstrate and if it's 18 to 25 actually 18.5 to 25.99 so 24.99 that is a normal person now I'm looking at this in the past like in 2016 in the U.S. we are talking about 39 percent and on average BMI of more than 25 and the numbers are increasing and they are projecting that by 2030 85 percent of the U.S. population will be overweight and obese that means BMI of above 25 now obesity in the other side is now when it goes above 25 but you don't leave it there you take it above 30 that is now when we call it obesity otherwise you can have a BMI which is not normal but you're not obese which is called overweight or pre-obese pre means you are just before just before now the question on Africa I want to put it here as we are talking about this burden the U.S. the same year 2016 the World Health Organization reported that in now countries like Kenya the figures were less than 19 percent you get that more than 19 percent of the population who are assessed who the measurements were taken will add BMI of more than 25 which means they were overweight and obesity now globally it was 1.9 million that tells you that in Kenya we were fewer now shockingly the latest research done in Kenya is showing that the number is increasing and the worst thing is that they say the rate in which obesity and overweight are increasing in urban setup of middle and low income countries like Kenya is even getting at a faster rate even compared to the western countries in urban in urban setup because of the westernization we have on boarded everything that is junk food without knowing the guidelines a Kenyan will take chips will take a lot of calories in a day and a U.S. person taking the same calories is informed how many of those grams he has taken in Kenya we have an element of lack of information combined with exposure which is partial and that is why in urban areas in middle and low income countries the rate has increased so the projection today is that 40 percent of another population above 18 years and going above are currently overweight and obese but now the one that is research documented is the World Health Organization of 2016 we showed that 19 percent of BMI of above 25 so this issue is coming to down to us and you will blame it to what we call moving shifting from nutritionally healthy foods that to our culturally African based to our westernization diet that is less of fiber less of nutritious components and more fat because obesity and obviously overweight we have said is accumulation of fat in the body yes okay so okay i think when that's the world health organization was releasing that those particular statistics i watched another documentary just i like information that it's it's easier for western countries or it's cheaper to buy maybe a hamburger they could get that do call a full buy burger and and cheapo it's way but cheaper than actually healthy food so there's a imbalance in that particular area but for us here it's completely the opposite it's more expensive to buy you know fries from your favorite vendor but kuna status fool any you want to take a selfie because you just bought fries from this particular franchise you want everyone to know so i will literally just my people perish for lack of knowledge is that where we're perishing very i'm looking at a scenario by we are perishing because we are lack information and as i will be telling you i'm looking at it from what you are explaining that uh health foods in kenya is cheap i go to my village and people are healthy and for you information 60 percent the 40 percent i give you is an average the same local research done showed that before we got the average they also separated urban and and the village or let's call rural corporation and they said 60 percent in urban and it was about should be 19.5 percent in the rural that's when average comes to 40 percent that tells you the question is well between Nairobi or between the urban setup and the rural setup who spends more any Nairobi Nairobi so that also should tell you something that in kenya we are proud and we are we are happy people because we can afford health foods at a very low cost we just do farming we plant maize we plant burger we have fruits all over go to macha because nice miambes have gone to so many areas in locally in kenya and i've seen nice foods out there the problem is that those foods are not maybe appealing simply because of the mindset now so what we are interested today as wellness champions is to change the mindset of the community youths being included yes so yes i personally do i have maize that i've brought from kitale the house after a week i go to the portion meal sometimes i go because i understand the benefit of that compared now to um why should even you so it's a mindset issue uh what we call now lack of information yes i misinformed the population will now lead us to a crisis in which we are today i will show you when you talk about obesity you cannot separate it from diabetes and hypertension oh wow what you call metabolic syndrome i will come to that at the end of the brief talk so that you realize that obesity is not just obesity the reason we're discussing obesity is because obesity is the number one leading cause of other diseases called diabetes hypertension among other risks like stroke heart attack among other what you call complications of obesity so the purpose of this is actually to evade a crisis an impending crisis an impending pandemic valve that pandemic is issues of lifestyle disease diabetes and hypertension that have really increased in our communities actually my next question was going to be now what are the consequences of obesity what what happens if we continue projecting as we are as a country as a nation what would happen to us then that's actually the worry now because look look at the statistics we are talking about it was 19 percent in 2016 it's now increasing to 40 percent on average 60 percent in urban setup and also do my own research you see sometimes i i take the word that organization research but also do my own research so i'll lately i've gone to some populations medical camps wellness camps where i saw a camp where we had 67 percent where there be more of above 25 titles to something that as much as the numbers are 40 20 90 they are increasing still so i'm looking at this as a burden not only to the medical families but to the entire population including the government now complications of obesity comes in two ways one okay let me say we use our term called metabolic syndrome which i want every kenyan to know this term yeah go to your doctor discuss about metabolic syndrome because it's becoming a burden so in in complications obesity i look at it this way one in metabolic syndrome is a combination of four conditions we call them four cluster conditions so one is called elevated uh blood pressure two elevated blood sugar that's why for me to check your bmi i also it's important to check your blood sugar and blood pressure three is excessive um fat accumulation around the waist or a waist circumference that is above maybe 85 or 100 the nutrition is to give those figures for a lady there is a waist circumference that is ideal but also depends on height among other factors now the last one which is the most dangerous part of this metabolic syndrome is called elevated cholesterol or triglyceride levels in your blood now why do we call it metabolic syndrome in medical field is that these four things 90 percent almost of the time they occur together so when i look at complications they come from those four things one in case you have obesity that chances are that you have elevated cholesterol chances are that your blood vessels will block which we call atelosclerosis that is the medical fraternity which is not english it's from latin atheroma which means porridge in english so if a vessel is narrowed what will a narrowed vessel do pressure in a panda because of that metabolic syndrome because cholesterol comes from the brain that's what happened to the youth coronary vessel had narrowed the part like a something that was not able to perfuse the heart and that leads to heart attack within the brain leads to stroke within the legs numbness if he's in the headache before he let a stroke because of narrowed vessel so those are some of the complications that come because of lack of circulation the other thing is diabetes now in diabetes there are so many causes issues of genetic issues of so many things that we cannot discuss but one of the thing is that in activity and poor eating habits these two lead to diabetes with one common cause what you call when you have an earth diet when you don't exercise there is elevated cholesterol in your vessels which means it's a science that I cannot discuss because it's more medical but that means you develop resistance to insulin because insulin should get sugar from your blood to the body but because you are blocked it by cholesterol there is insulin resistance and that's what you call type 2 diabetes that is now the pandemic in the world because initially we used to talk about type one but type 2 maybe but also as a genetic component that we discuss maybe another day when you talk about diabetes today is obesity so that one complication of obesity is diabetes and they are connected in the metabolic system what's the other complication issues now of psychosocial stress they call size 8 yet so that stress anxiety all that will now also become another complications of obesity so stress and mental health the other issue on these topics is arthritis but in hypertension we cannot forget to mention possibility of a heart attack possibility of varicose veins among other complications that are in regards to that now low immunity as a complication this one is another topic for another day in which during covid research showed that in the four percent of the people that died in covid most of them had lifestyle diseases so while that should tell us something as a community why Africans never died the rate in which other people died which i have not mentioned countries is because maybe our rate in which our bodies were prone to this metabolic syndrome was low so during covid most people died at diabetes hypertension a stroke cancer that tells us that for us to prevent another pandemic from clearing a bigger number we need to prevent this metabolic syndrome diabetes hypertension stroke cancers among the major diseases that killed people in the pandemic why was that important when you are obese your immunity might be affected because of these other diseases that come in so the body is not able to fight against infections so that's why it's important that managing obesity will also boost some bodies immunity during covid that's i'm not managing tonsils and sinuses when i look at that child i yes i know i will give antibiotics they will come back after maybe two weeks because they will feel nice for another two weeks but i know the real animal managing is the weight because the moment they are obese even the cholesterol they have the post tissue excess will affect the child immunity in a b way so among other complications that we can mention especially now when you tackle different diseases so those are the key among the major contributors to obesity the major complications of overweight and obesity oh you really are a wellness champion honestly the first time i heard that something to do with metabolic syndrome or something called also syndrome x oh okay i just asked you about that i just assumed it would be something like bowel movement or something always a lot more complicated than i thought hey it's a good day to learn something all right i just want to ask this as a lay person before now we figure out how to prevent and to maybe cure if there is a cure not everyone who is big is is unfit i've come to learn that you know they're not all at one size i think they're all various them or the curvy certain places or like you said the circumference like you said it not everyone has a particular body shape so and that means that translates into i can be as i am but i am not fit i can be very petite in nature but that does not mean i'm fit i'm probably even worse off than someone else so you can't really tell by looking at the outer shell can you it's not easy it's only that when you look at the outer shell it gives you like a clear picture that those you see as a doctor and you say this one this one is a walking bomb so you say i do used to say living dead but we don't use that anymore it means like you see somebody who has a BM of 35 and as a doctor you feel like crying because when you see that person with a BM of 35 walking the streets confidently anything can happen well anything can happen so physical of course you cannot predict the risks especially you can get somebody who has a BM of 20 by them my BM is not below 25 it's good i mentioned this but i've brought it from 28 to 26 because i ensured as a wellness champion i also realize that i am also a potential patient to somebody as a doctor so my BM today is 26.1 from 28 point something there so that means as when you look at me you might not think i'm over it but i'm over it by just one factor so but now there are those you see and you don't even need to do measurements the measurements you do is just to confirm and tailor make a plan because what will work for well will not work for somebody else this conversation has a significance because there are other things that can cause obesity apart from an healthy eating habits lack of exercise there's genetic what some conditions like what you call a prada wheelie syndrome those who you don't need to understand about them there's what you saw my face like prada hope some of them are too technical that even i have to to to show you but maybe on another day another another thing is um you develop resistance to what to call leptin leptin leptin is a is like kind of a hormone so that controls your metabolism so somebody might be born with leptin deficiency so that means genetically they can't metabolize things the way other persons metabolize so and it's good to understand that not necessarily when you see somebody obese is that they have eaten wrong foods but if you have that genetic exposure to for example leptin efficient and you eat unhealthy foods so you are in more danger than somebody who's not genetically at risk so so that's what i can mention on that it's important you raise that concern that when you look somebody you must do the measurements you must even sometimes do cholesterol level in blood you do the waist circumference you do the BMI and BMI is not a standard measure because it's limitations especially we have to consider age we have to consider for children we have other measures we do but for adults we also have to affect the aspect that the other things that we need to consider apart from just your weight and height that's why BMI sometimes has a limit because we only make assumptions using your height and weight that's why the nutritionist will do other things we call body mass composition analysis and i'm happy today is there that machine and well we shall do your body mass analysis composition which will show you your estimate not accurate estimate of your viscera fat estimate of your body content estimate of your current BMI your blood sugar your blood pressure when actually the machine and the nutritionist will use all those parameters to calculate what you call your metabolic age so well you could be 20 years you look young but because you're healthy and metabolically that's according to ID and metabolically maybe you are 17 years that means your body is so healthy and at the same time val in the same group we can measure somebody who's 27 years and metabolically they are 35 years oh so are you getting something there that it's not about what i see it's about how is your body how is your sugar how is your blood pressure how is your waist circumference how is your BMI how is your viscera fat how is your water content because you might have not taken water the whole day val and that means your body is wearing out faster and if you don't take water for one year as a doctor i can i can do some things there with the nutritionist and we'll be able to see so metabolic age is a measure of so many parameters so that's why BMI is not the only factor to determine whether you're healthy there are the parameters to measure okay yes yes so maybe in conclusion preventive methods or maybe if there's a cure i don't know if there's really a cure there is prevention so for the sake of maybe the audience and the public audience i will not go on to medical parts on on management focus will be how do the youths play a role in the prevention so in prevention we look at a classified main lean to two parts because i am not going to prevent genetics to prevent genetics is to ensure the youth of today is eating healthy so that their kids will not be prone to life from the be okay yes we call it back hypotheses i want you to research about that that's your hypothesis back hypothesis proposes that when you are pregnant your kids are exposed to under or malnutrition that means you are giving them wrong foods in in the in the womb kids might be born with that insufficiency or malnutrition and it shows that if you don't eat well your kids are born with that aspect they they grow up to try to compensate so they started eating so much but that is an hypothesis for you to research about let me go back to what we can do because genetics we really don't do much we just pray that our parents are not giving us the diseases but as a youth ensure your kids will not be cast because of lifestyle exposure that you are giving them right now by taking maybe a lot of carbonated drinks all these things now for prevention i classify them to mainly two one how do we reduce energy intake and number two how do we increase energy expenditure that is the whole of prevention so all the points that we discuss how we'll mention briefly is that one how are you reducing the intake of energy where do we get energy from mostly calories and of course proteins here for your information but the people don't take meat and they're obese you are even at more danger than somebody who takes a market daily because the chapati you're eating daily are prone are exposing you to excess calories which is excess energy which is above 2000 for a lady and 2500 calories for a man excess of those calories let me say somebody eats chapatis and which is 4500 calories and somebody who takes proteins and a girl takes 2000 which is according to the medical recommendation will be obese the one who has taken chapatis and I avoid what he thinks is fat because the body takes the calories which is chapatis converts it toward the postage which is fat so somebody will come with a belly not only chapatis we have mukimo we have umbuashe we have umbuashe we have biscuits not as if you want to eat crisps crisps as the english name those things which look like chips but it's me kato kato people ladies ladies you are in a car and you see ladies okay keep it at the easy pay pay me to anakula skumzima those five packets go and read today well how many calories are in one pack and if they are if you eat more than 2000 calories remember you have also taken something the morning which maybe is bread mandas which is calories so one thing to prevent obesity well is reduce your energy intake to at least on average 2000 to 2500 number two if you have done that but how do you prevent is through diet and diet diet diet there's no shortcut diet diet diet we call it eat well plate we call it in another form they call it dash plan dash means that that prevents hypertension in another us they call it avad diet plan eat well plate avad diet plan dash eating plan all these formulas in the website of world dealt organization they go to one focus fruits vegetables in plenty reduce fat so don't eat to minimum you need in a day to the amount you need in a day so that is the reducing energy intake let me go to the increasing expenditure value of eaten maybe by but in by Amanda bosh you two not a party say so in a car okay It's not a good idea to be a teacher and to be a baby It's not a good idea to be a teacher and to be a baby It's not a good idea to be a baby There is this mentality that I'm not going to compare people Shout out It's not a good idea to be a baby all day It's not a good idea to be a baby all day Because the body cannot carry a stock for you for long The body takes excess, converts to add postage Of course, the stock is not a good idea The stock is not called protein carbohydrate The stock that you can carry from home to the university is called add postage Which is fat around the waist Let me go to We are now, to memorize the diet Increased expenditure means If you have eaten 3500 in a day Today you have gone to the cafeteria Whether you have a nice cafeteria, nice food Just take, I'm not going to eat anything And I hope you will invite me next time So that I enjoy that food So when you have eaten that food You will have access to it So this is what I encourage our youth to do And I'm doing it practically And one day I will demonstrate this Exercise Recommended by World Health Organization And the Minister of Health approved it Under the Kenya Cardiac Guideline booklet That every doctor works with Says each person, youth, adult Wherever you should exercise For 30 minutes daily at minimum Daily Not walking to work Walking to work in a brisk But if you do that You come out of the studio Go home, change Go to a gym, take your bike Take a rope, skip for 30 minutes To increase your circulation Not only circulation, that will burn calories Exercise should be moderates to intensity With a sweat valve With a sweat capisandio You will have excess calories in the body So 30 minutes daily Or at minimum For those who are overweight And obesity, we even tell them to do more So if your target is 30 minutes daily For them, we give them 45 to 90 minutes According to the nutritional And dietitian manual That is started worldwide That we even increase the time The exercise So this exercise should be Enjoyable and fun Our youth of today will not see the reason Why you should tell them to jog around the estate But our youth of today, like me What I have done, and it has helped me And some youth in Kichangela Every Wednesday, every Monday, every Friday And Sunday, we have a ball What you call seven-a-side Two hours of intensive Exercise Maybe we will go to the gym We will go to the camp We will go to the fun So we can achieve 250 minutes It's very intentional We have a bicycle I am very busy in Nairobi We are calling them Very busy looking for money And that money well, at 50 years If you have 50 years You will be able to eat And it's sad I have seen people working Now they are beggars That's what we say 40 to 60 20 to 60 40 to 60 We do online writing We do press We do studio photo shooting We go to the doctor We go to the hospital Once you get 1 million In the account, you will get 60 years You will get 6 million And you will get 40 years You will get 120 You will get the money You will get the money You will get the money And you will get the money You will get the money You will get the money You will get the money You will get the money And you will get the money You will get money You will get the money You will get the money When I do work I am very well Because I do not know I am very calm I go to the doctor I do the work And that is the analogy Of a human linage If somebody comes from a rich estate, and somebody from a poor slam, in Akikuja kua Rumyam kua Sometimes reception always want to talk about it Because if somebody wants to talk about it, it might also help us to know which disease you might be suffering from Because people are rich, think that when they are rich they should eat meat daily in a matcha homazone And the diseases they come with are cancers, diabetes, hypertension, they call it diseases of the rich While the poor, they eat healthy The only thing in our sumba, maybe they eat healthy, they eat healthy, so they come with diarrhea and vomiting That's why a bill of somebody coming from a slam is about 1,000, 1,500 A bill from somebody coming from this is maybe 1,000 So it's important that we understand Your money should not determine the kind of food you eat The food you eat should be determined by doctors and nutritionists Who calculate your calories, not the money you have in the bank account So reducing your energy intake and increasing the expenditure of your energy by exercising daily Doing all this Intermittent fasting is for nutrition, it's for young people But don't do it without a doctor's or nutritionist's advice Because some people do it when they have a problem, they don't do it Fasting should not be exaggerated Intermittent fasting should be programmed by a doctor The formulas are so many, we have more than 3 formulas One that for example works is you eat at 0 hours, you eat 8 hours to eat the next meal So you eat at 12 hours, you eat at 5 pm, you eat at 5 pm, you eat at 5 pm, you eat at 5 pm The body is relaxed But if you eat 24 hours, 36 hours, 72 hours, you have no GT You will die So on also managing obesity and reducing intake of energy We also talk about the intermittent fasting as a point So if you manage those two, live for us, the doctors to manage the other things Like genetics, what, what, and psychosocial also When you are stressed, you are at hormones And the metabolic hormones are affected So don't be stressed as a youth because it will also affect how your weight is managed On treatment, well it's none of your concern, it's our doctor's work But to treat, you do the same things as prevention On top of those, if your BMI is 35, 30 and above We have even surgical management We operate You have seen cases of operations done to not let the tummy Liposuction Liposuction The other thing we do balloon It's the famous Gastric one Gastric balloon I've participated in seven of those procedures And they were very successful Somebody had a pot of a kilo of hormone, 20 to 95 psi The procedure is done when I go balloon three months The doctors specialized in that Colleague of Mine is a speciality So when I was researching on that procedure I said, if you operate on rumors on what are the side effects I went and participated in those And I currently do them through that center But before we get to the end of the operation Please, I'm Azwezi I'm going to eat something And work on the doctor to look at your genetic exposure That might be contributing That is the summary of prevention and management All right doctor, I thank you now guys For the sake of time, clearly we can spend hours and hours Talking about this particular issue But we did promise you a small demonstration So that is what we are going to be up to right now We'll have the machine coming in And of course the nutritionist also She is donned in uniform So you'll know it's her when you support her At Y24Facebook, Y254Channel on Twitter Y254AndersquareChannel on Instagram Hashtag of the day is white in women But it's Tuesday, so it's career It's health, like we're talking about now And also a dash of entrepreneurship Which we'll have later So now my able team is now on it So I volunteered myself guys Hypoamast, I volunteered myself Just to see if I am okay If I think that I am as healthy as I would like to imagine I am So just come in, just come in Don't be afraid, Larry, just come in Yes, there we go Give him his five minutes of fame And put him on the shot Thank you very much, Larry All right, hi, good morning This may require me to stand All right, so welcome, welcome, welcome What is your good name? Okay, before we do that Let me see if Larry's done Yes, he is What is your good name? My name is Yurela Monde The nutritionist in charge at Equitiafia And also in charge of wellness All right, so I should come a little bit closer to you Then we shall be explaining what we are going to do I am Dr. Lee You said I look almost okay Let's prove it Indio and Apokwa stay to pay my way to pay my way to me You see, this is called a body composition machine All right So I just stand on it? Yeah, just stand on it Standing on it So we are checking my height Your height 2, 2, 2, 2 Yeah 164 cm 164 cm How much is that in feet? Around 5'3 3! I've always been saying I'm 5'5 You can kindly come down again We give you the accurate feet We use centimeters for BMI calculator To compare the feet for your knowledge But left of calculator But these centimeters is what we use for BMI Okay, so it's 164 cm When you're on a figure, it's about 164 cm All right, so the next thing we are checking is You can just get in My age? Yes You're going to be surprised Yeah, you can now stand again I stand again All right And Oh, not so bad No, place your hands here I place my hands here All right So that they are sensing something I'm assuming All right I've placed my hands Also on the machine guys I see water, visceral fat There's something called bone There's calorie There's muscle There's fat I hope the results are looking good So muscle How can you tell my muscle? The machine is in a position to do all this So mine is just to explain Wow Yes Because wow My bones too Okay My visceral fats My water Where? That is wanting It's okay Oh It looked low to me But okay Not so bad Yeah, we are done All right, so Now you can explain Yeah So the body composition machine It's not only about the weight and the height or the BMI It's about your percentage of fat in your body The level of water in your body The bone density Your daily kilo calories Because you know on a normal basis Of course you've not been in a position to tell me Like I ate this amount of food in a day So when you stand in the machine The machine would be in a position to tell me Whether are you overfeeding yourself Or are you underfeeding yourself Or are you consuming Just what your body requires Yeah, so of course from there There is the percentage of water And also the visceral fat Now what the doctor had mentioned earlier Your waist circumference Now the visceral fat Is the fat around your stomach Again the machine is in a position to tell me like Are you within a normal range of Have you surpassed the range that Have you surpassed the normal range Yes So according to the results now So would you be comfortable when I use Same ah Band So what do you want to do What do you want to do What do you want to do What do you want to do Yeah, so your height being 164 centimeters And your weight being 55.6 The body Your body fat is at 32.4 percent It's almost near the normal range Because we usually say like For a woman The level of fat should be Less than 30 percent And then for men Should be less than 20 percent Yes But it's at 32 So at 2 above Yes Okay And then in terms of the muscles These are just the general muscles in your body Where you find Normal range should be from 48 to 69 Yeah And the only way for you to gain your muscles is just Through exercise Yes So what do I have for muscles At 35.6 Yeah And then in terms of the bone mass These are just how heavy your bones are You are being at 2 And normal roughly you should do 2 to 3 kg Oh so I have heavy bones I wouldn't say heavy They are just within the normal range To confirm if I'm portable So I'm not that bad Yeah And then now the body mass index What the doctor was explaining In terms of the body mass index That is a nutritional parameter That is That we use to determine our nutritional status Whether we are of normal weight Overweight Underweight or obese In that years Being at 20.7 The normal ranges is usually from 18.5 to 24.9 And then overweight is usually 25 to 29.9 And then obese is now above that Yes So at 20 I'm okay Yeah We are within the normal range So meaning Your weight and your height They do correspond Yes That's good news Dr. Arin Yes Muscure results Yeah that's very good And I will encourage you The others also to find out The what you appear That's quite impressive Happy with your results No more pituitary exam guys No more spending time Alright For you for example We might do the risk Because blood pressure, blood sugar But already from that You don't have a major risk Because the machine is able to analyze For us the potential risks That we can do other invasive tests Like blood cholesterol Kidney function Lipid profile Lipid profile now will show us Your actual cholesterol level in blood So when we do risk assessment And you optimize above We check your BP We check your blood sugar To check other complications of Avoid and obese it So for example for you We might not need to do the blood pressure Or the blood sugar check up Okay, alright so This is technically something that happens After this results are not Very corresponding to You know the measurements For other reasons Because you might It's not be a match The only cause for pressure To be stressed Genetics So the BP and blood sugar is still important As a normal wellness for human being Okay Alright, okay But I think we may have to cut it short We are done Thank you so very much Maybe if you could just reintroduce Or just say your name again And where you work Don't give Malaysia a hand It's okay So my name is Muriela Mondi I'm a nutritionist I work at Ikwiti Afia Kitengelai in South B I'm also in charge of the wellness Programs that we are under Taking in our clinics Yes So we can visit you any time Yes you can Alright Yes Thank you Muriel And Dr. Lee one more time Thank you My parting short I will just say that Let us be our own doctors So you need to take your initiatives well And the entire community watching us From various places We need to understand How to take care of our health And especially the youth We prevent lifestyle diseases So that at 50 years At 60 years We will not be prone to these diseases Thank you Alright Alright Thank you So very very very much for joining us This has been the health segment here on To use day, the 6th day of June Yesterday by the way It was environment today If you did not know fun fact But today we're just keeping it here On health and entrepreneurship So we bid you farewell But you must say here on a Y in the morning For the next segment My name is Valentine I'll see you soon