 being on Thursday, the 15th of February, 2024. We are glad to have you today. We are doing Thirsty Vibes, where we're doing lifestyle music and lifestyle plus health. Yeah, I think, Millie, note that we changed from entertainment, that is sport and tech, to health segment, sport and tech, moved to Tuesday, and we are now calling it innovations. But now, on Thursday, we are having health, lifestyle and music. That's what we're going to be covering every Thursday at one in the morning. My name is Grace Maengie. We are glad that you could make time for us. This morning, we are very happy. I also thought, what's your name, Auliza? A couple of times, I'm in our first conversation of the day. I'm really happy. I'm so happy that I'm able to say, oh, there are plants, oh, I'm able to say, oh, there are plants, I saw the comments coming in. So I thought, Auliza, how was yesterday? How was yesterday? I hope you enjoy with your family, loved ones and friends. At least I appreciate the pressure that you put on the kids to play music. I worked past town, like I just happened to work in a town, Katikati, and we're here. I hope you enjoyed the conversation. I'm leaving now. I'm leaving now. I'll see you guys. I'll see you guys. Bye. But anyway, it's so nice to have you this morning. I want you to, I want to let you know how you can reach us on our social media handles at Y254Channel, on Facebook, Instagram, and Twitter, that is ex, formerly Twitter. Now, I have a couple of things I would want to say. Of course, I have a guest. I have conversations on health, that is, Marti's health, that I have another conversation on music and lifestyle. Now, I have a preview of my music, I have a sneak peek of my music, even though I'm not a DJ, I have a music producer who decided to do that thing. So today, we've got you back to back to back. But let's start with health matters. What is preventive health care? Do you know what preventive health care is? Maybe, I don't know, maybe it's me or whoever, I don't know. But we have a guest in studio, Dr. Michael Munga, who is going to be talking to us about Marti's preventive health care. Haripasana Daktari. Thank you very much. It's so good to have you. Ah, it's also good to be able to be earlier. That is a good one. That is a good one. So, Daktari, let's just start from, what is preventive health care? Preventive health care has two components. So one is what you call like, like to, like as well says to prevent disease. And now for those who are already sick to prevent the progression of the disease too, something worse. So for example, let's say like someone who is HIV negative. So you prevent yourself from getting HIV. If you're already HIV positive, now you prevent, like you prevent the progression to maybe getting TB or all those that are opportunistic infections. So preventive is the two parts. So prevention of getting the disease the first place and also prevention of the progression of already existing disease. So what we deal with is essentially like, so there is the infectious part and then there is the lifestyle part. So we have the lifestyle diseases, for example, like diabetes, we have hypertension and then we have the infectious ones. For example, like STDs, which are usually the youth are the ones who are. Which are usually target. You seem to have a category. Especially after Janna. Why wouldn't people? I'm just kidding, I said after Janna. Yes. So now they are those super. So I feel like it's a very big topic and it's a one, but we can, I can just try to note it down. Yeah, so for example, for the lifestyle diseases, we have like the things we can do to prevent yourself from getting them in the first place. So the lifestyle which I'm going to classify like maybe the hypertension, which maybe most of our, I'll say most of maybe the older generation, like people we know, like it is maybe friends already have them. So there are things we can do maybe to prevent that. Like for yourself, prevent yourself from getting there. So for example, like you can be going for health checkups. So if you are below 50, you can be going for a checkup every three years. For those above 50, every one year. So also another thing is weight. Weight is a very big factor to, like which causes a lot of infection, a lot of these diseases like the lifestyle ones. So if you are overweight or if you're obese, you can start by losing weight. Excising, eating healthy, avoiding those junk foods and everything. Also being mentally well. You know, most of us are not mentally. You can not do like in here, but you can do like in here. So I think also like mentally people needs to be like a healthy. When it comes to eating, people need to eat well. When it comes to maybe sleep, get enough sleep. Yeah, all those things. Now we come to the infectious ones. It's the things like you're all stoned. If you're maybe in a tattoo, you can't open the window. Yeah, it reminds me of COVID. Yes, yeah, or use a mask. For example, those things. Also like you can say things like, probably like if maybe you're sexually active, use of condoms, knowing the status of your partner. Nowadays things are evolved. They're not like, you know, those days nowadays you have things which are maybe like prep, which is which can be used for people who maybe are engaging in unprotected sex, but they don't know the status of the other person. They don't use condoms. So they have all those options. So it's a very big area, but essentially we are being told, you can get before, before we get maybe to the bad side. So for example, where I work like, nowadays we shall have like these things we do like what you call annual checkups. So you come and then your heart is checked. Like we do so many things like, so there's things we call like ECG, which is about the heart. We check your weight, check your height, we check your blood pressure, we check everything. So from those things you can, we do labs. So most of the people are surprised like, oh yeah, my cholesterol is high or something. So I feel like our preventive healthcare is something which should be done more before we get to the side where you are already infected because the disease burden is usually way higher. So for example, you find like someone who, someone like maybe a 50 and above your own male. So we are actually two to come for, even women who are sexually active. So they're two to come for cancer screening. So we have all, I know like we've all had about the stages of cancer like stage one, stage two, stage three, stage four, and all those. So you find like most people who come and maybe they are told, oh, hi, you are a cancer. They didn't even know like they had cancer. So you find like treatment at that point is easier. But if you had to wait until now you start seeing the same terms, like maybe start losing weight. You are like, I haven't explained, you know, like, I couldn't have been as care like any, I don't know. So you find by the time we are coming, maybe it's at stage four. And that's when people start saying like, hey, that person looked very healthy. Actually, I don't know, I believe like they're dying of cancer or something. So I feel like people need to come for those like checkups. If you have issues, they're better. Cause sometimes they can be expensive. Yeah, but people need to get their health checked like, and also check themselves. So it's very young people. If you feel like, you know, you have people feel like, oh, I'm invincible. Like I'm very strong. I don't need all those things. But there are things like you need to do as a young person. You need to actually exercise. You need to check your weight. You need to check your eating. I know maybe most of us. Let me just, sorry, let me just cut you short of it. What do you mean by it's healthy? Because it's healthy is relative. Maybe. Which is a cute girl, you can't do something. That might be my definition of eating healthy. So what do you mean from an expert's point of view? What do you mean by eating healthy? Because probably someone has to give you the right to say, I'm eating too healthy among those who can't do it, you know. So eating healthy is one. It's almost like eating whole foods. So you see those traditional foods, like people used to think like they are for the poor. Nowadays, you're being encouraged to eat them. So for example, things like arrow roots, these sweet potatoes, anything, whole maize, like whole meal maize, greens, fruits, meat. Actually, if you talk to a nutritionist, they usually like how you're supposed to portion your food. So it's all about eating the whole foods. Eating minimally. So you can eat the whole foods, but now if you eat a lot of it, maybe you take like 10 eggs and then you eat. So you're going to have what you call excess calories. And then maybe your weight is going to be affected. So what you talk about is you don't overeat, but eat the right food. So if you have an option of eating like probably the white Ugarli, and the meat, the whole meal Ugarli, you probably go for the whole meal Ugarli. If you have an option of maybe eating mandazi, but you have like sweet potatoes, you go for the sweet potatoes. Because what you see with processed foods, like they are removed like the media nutrients, but with the other foods, you have like the, when they come home, they come with other nutrients. And one thing people don't know is that, actually most of the drugs we have in the market, they come from plants. So they have been removed from plants and then they have been processed to become medicine. So food is medicine in the first place. So that's what I meant by saying like, you eat healthy. Yes. And also drink water. So instead of soda, drink water. Hey. But I don't feel like I'm going to get hurt. I think. Yeah. We'll tell you by the way. I just feel like you're talking to me because I have to take, I think yesterday is the, I just see yesterday is that I took soda. I think I have realized that I'm taking soda every single day. Yeah. Now you should use like now. Okay. Another thing is, you should not like avoid all these things. You know, you'll have cravings and everything. You should not like avoid them in totality, but it's all about like balance, having a balance. So you can take soda once in a while. You can maybe eat that chicken, you know, like that fried chicken once in a while. But you don't have to do it like every day because the more you do it, the more you are harming your health. So in food, in those like processed foods and everything, we have things that are scientifically called free radicals. So those are the ones that go to damage yourselves. So if you do so, like so much of that, so like many, many times, yeah, you're causing more harm than good. Another thing is to avoid is alcohol smoking. Yeah, those lifestyles, you know, those are lifestyles modifications. Especially if smoking and alcohol, those ones are, if you can be able to quit, then you are on the path to living a long life. But if you cannot be able to quit, you reduce the consumption. I hope volume will clear up. Yeah, but like if you're not able to like quit, then what you do is just reduce. I will maybe just do it like once in a while because you know, everyone is different. So there are people like, if you tell them to quit something, they are like, I know of a very old man. He's been smoking his whole life, but he's still alive. So it's a wonder. But now he used to smoke and drink alcohol, but now there is a stopper corner. Because now he himself even like discovered there the bad effects of alcohol. So I'm just saying like it's personal to basis, but also it's not good for your health. What's the importance of preventive health care? Okay, personally, it leads to maybe a better standard of life. If you're better, you sleep better, you wake up feeling fresh, even your mood is improved. On a maybe on a country level, everything, it is like even the burden on the country. So the cost of medication reduce. Even personally, the cost of medication reduce because you know, you see like, for example, maybe some people of the same age, one is healthy, one has a disease, like you're spending money treating you. And you know, medication is not cheap. Like it's very expensive. I feel like if you, you're on chronic medication, like the money spent per month is a lot of money. So it's also like, this is cost on your part. It gives you a longer life. So I think the benefits are so many, compared to what you have on the other side. Yeah. Ah, amazing. So you said something about keeping fit. You said something about weight and all that. No, for this person who is feeling like, I mean, I feel too nicole, so I like, for example, let me speak for myself. Just realized that I was almost obese. But now I don't feel like that is a problem. How do I get help? Ah, okay. As I was saying, everyone is individually tailored. If you use this, like what you call BMI, which is the body mass index and everything, maybe it is going to tell you that you're obese or something. Maybe for some of us, they're going to be to their obese area or not. So what I would say is like, you have to keep active. You don't have to be like someone who goes to the gym, just keep active. And the best way to stay active is, most of the time it's just by walking. Walking is one narrated actually. So if you're able to walk daily, you don't stay stagnant in one place. You walk from there, if you have a car, drop your car, walk somewhere else. Like that's just enough exercise. So for people like of young age, you should get at least like 60 minutes of exercise daily. So that's like 60 minutes of walking or if you can run, you can run. Also you should combine that with what you call muscle, like muscle building or what you call a, okay, you don't have to go to the gym. You can do what you call calisthenics. So you just work out in the house, you do the press ups and everything. So just stay active. Instead of getting that person to come and wash your house, just do it yourself. So it's all about staying active. So if you're here. Yes, so, you want to say it's not giving. Yeah, it's not giving. Yeah, what's the one to help me wash? Why that is not giving? Yeah, so if you're like, yeah, just stay active. If you look at maybe people from maybe a hundred years ago, even if you see pictures maybe from a hundred years ago, you don't see anybody like a big, at I mean personally I'm struggling like losing weight because in Mexico Mahalia I'm like, but now I'm seeing like, you don't see people who are like obese or something because those days we didn't have like people who are like just in the office the whole day, they're just sitting down. Or maybe if you want to move from town to maybe Apahil you just take a manhari instead of walking. People used to walk a lot and ride bicycles. So it's all about staying active. Yes. That has provoked a thought in my mind. There are times, of course nowadays with the help of smartwatches and all that, they help you keep tabs with your health. And there are times my watch will tell me it's time to stand up. There's too much sitting have an effect on you. Yes, it has a lot of sitting too much or standing too much. Cause you see like, let's say you're like someone is like maybe six to eight years. If you sit a lot or your weight is coming to your back. So right now, like the way you're seated, our weight is coming to the back. So imagine like putting all that pressure the whole day on your back. That's why people have like back problems. Like oh, I'm like I'm gong go, you know, all those things. If you stand too much, now you're putting all that weight on your feet. On your feet. So you need to balance. So you need to, that's why I'm saying, you see walking, walking like atonates there where you're putting the pressure on your body. So you have just to keep active. That's why your watch tells you it's time to get active. Because when you get active, even your blood circuit needs better. So you find like your blood is moving to the, to your legs and everything. And that's why you even reduce the incidences of like even heart attacks and everything. Even in the hospital, people who have had like surgeries or something, they should have to like keep walking, like stand up once in a while so that can improve circulation. So whatever you're just telling you, it's correct. Okay, all right, I'll follow it up. How do we help people who are in this category of people when you say, no, because part of preventive healthcare is going for testing or screenings. When you see there's a screening for cancer. Or there is a testing for HIV. There are various, there are times medical camps are put out to do various preventive healthcare measures. How do we help this small category of people that say, hey, miss, where's the Pimoa? You know, I'm not a jinx. I'm not a jinx. I'm not a jinx. I'm not a jinx. I'm not a jinx. Okay. So some people say I like it now and we are too like, it's either in any, if it's there, it's there. I think we are afraid of that part. Yes, but you see, like the thing is, people are afraid of finding out that maybe they have something. But the truth is, the moment you find it, like even like earlier on, the better your chances of surviving. Because if you come to learn about it later, then it's going to be maybe too late. Or maybe it's gonna be like a year beyond help. So for example, let me use like this example. If you, maybe a young man or young woman, then you find out maybe a HIV positive at maybe a twenties. If you start taking your ARBs like then, you have the same life expectancy and someone is healthy, like someone is HIV negative. But if you wait, maybe say like, oh, maybe just like, if you wait, I don't want to be tested. Then you, we find out way later, maybe the disease we have now progressed. And now we see like things like now HIV, there are things which come like, what you call the opportunistic infections. So you now start having other things, which are like, which are on top of what you have. If it's like, maybe like breast cancer. If it's treatable, maybe in the first stages, you're just going to maybe go for things like chemotherapy. If you wait for maybe way, way much later, you're going to have what you call removal of the breast. So you see like, if you wait for too long because you're fearful, what happens to you way later is even more fearful than what is going to happen to you right now. And then you see for things, even if things don't go away, maybe you're going for testing yet or no, maybe you have this disease or you have ABC. Of course there will be some shock, but you know everything, with time everything like gets better. So I would just encourage everyone, like everywhere and everywhere to go for, for testing, for screening. If you hear there's a medical camp, just go there. You never know what you have, you never know what the doctor will tell you. Some people will walk around with hearing problems. They don't even know they have them. You go somewhere and you're told, oh, you have a hearing problem and then you get there by treatment. Others have eye problems like they don't know. So you go for medical camp, you're told, hey, you know, your eyes are not working directly. So you get help. So I would suggest like the earlier, the better. And how do we ensure that? At least, especially, what would you suggest would help a lot of people be able to also get preventive healthcare? Because I think one of the major issues you mentioned was the fact that a couple of these measures would be a bit pricey. So how do we ensure that? Even the people who are not well-able financially are able to at least also get to know something. Okay. I think, I speak maybe for, maybe for, okay, the people are not well off. Most of the time, that's why you're encouraged to take things like an HIVF, which we did like you can go to a public hospital, you get those things checked up and everything. If maybe it's for your parents or people like Wa, back at home, don't have money, like you can share these things, like maybe save money for them, you share you, such things for them. You take them to the hospital. Especially, I encourage people to take their parents for checkups and everything, especially their fathers, because you know, men and health, men and health, they don't go together. So you say what's up with you? It's at least like women, what would you do? But men, especially our fathers and everything, take them for screenings. Also, if you hear about a medical camp, go for it, blood donation, you see like these things you see on the road for donating blood. Yeah, they do, you donate your blood, they do screening for you, they can give you feedback if you want. So, go for all those things. If you're in school, I feel like most schools usually have a, like they have like a clinics, and which is most of the time is usually free. Use, make use of it. Also don't, if you have any symptoms, if you feel something is not normal, go see a doctor. In most of the cases, if you have an HIV, we go to a public hospital. It's all gonna be as expensive as you expect. So, and also if you have insurance, which is now a good thing, you can go to a hospital which you like to now do screening and everything. So, for example, I work in Halingam, it's called One Health. We usually do like those insurance screenings. So, you come for a full body checkup. We do, like we look at you, like and everything. So, I feel like there's something for everyone, depending on, depending on your ability. Yes, yes. Ah, amazing. So, how often should we do routine checkup? If you are below 50 every three years, if you are above 50 once a year. So, every year you come for. So, we mean if you're in Lianza, you're in there. Yeah, if you're in there, like get a CV to Mingi. It's just your blood, like it's a physical, then your blood and everything. You see, like your blood, we show us so many things. So, it's, you know, people think it's going to take maybe the whole day. No, it's just going to take like even like, and now you're done. Then you get your results way later. So, and also if you are, maybe you have some, okay, now if you are, if you already have like a pre-existing condition, maybe for people with asthma or maybe other conditions, you know, for you it becomes, even more frequent. Because the more you do, the more you prevent, like future havoc. So, that's what I'm saying, like it's good to prevent than to cure. That has brought me to, as a random thought has crossed my mind. Why do you deny people who are above a certain weight to donate blood? It has just randomly come to my mind right now as you explained me. No, those ones below, above. Like you say, there is a point where they say you're overweight, you can't donate blood. Oh. And the fact that I am overweight should mean that I have blood. No, you see now that, as I was speaking about like weight, being overweight comes a lot of issues. So, it's the people who are white like will have so many, maybe what you call like body fats. So, what you call triglycerides and everything. So, you don't want to like, now take all that to another person. So, weight has a lot of issues actually. And if you even look at most of the lifestyle diseases, like they all come from weight. So, you find someone with a lot of weight, they have arthritis cause there's too much pressure on their bones and everything. They have hypertension. They are maybe at risk of getting diabetes. But the ones that lose that weight, all that goes away. Also, people who are white like, I just, let me just say that things are not, the metabolism is not okay. So, you don't like to take blood from someone and then take it too. Someone is already in need of blood and then you add maybe other problems on them. Because now if you, if you take like someone who has like high cholesterol, blood and then give it someone who is already sick, now they are, their liver is going to overwork, trying to get rid of this cholesterol and trying to get them here. So, that's why I think they tell you that. Ah. Yes. Good to know. Yes. At least, I learned a lot from the digress from the topic but I learned a lot too. So, are there categories of preventive healthcare? Like primary, secondary? Yes. So, primary is like, I would say like it's what like in the community yourself and everything. Secondary would be like now going to maybe those checkups and everything. And then I would say like maybe tertiary is probably like now things like now preventing the progression of a disease. So, but what I like to do like when it comes to categorizing them is I like talking about like preventing the occurrence of a disease and preventing like the progression of a disease. So, that like helps you too. Like now they have like those two major pathways. Cause now one will deal like now, avoiding like getting disease in the first place, the other one will deal with. If you already have the disease, how do I prevent its progression? Ah. So, in the preventing of a disease that is where we have things like washing hands. Yes, yes, yes. Covering your mouth when you're coughing. Yes. So, in the occurrence of the disease is when now where you said, where you said that we prevent the disease from progressing further. Yes. Ah, I'm a good student. Yeah, very good. So, that's when now for example if you have like say you have maybe a cough. So, now prevent like maybe the progression or maybe like give it to other people you isolate yourself. So, that's also like preventive medicine. So, as a person if you have someone else who's coughing, you prevent by avoiding contact with them. Yes. So, I think we got it like very well. Yes. At least we are able to get one or two things. Yes. To get to understand. Yes. So, as we begin to wind up this conversation. What do you, what do you wish that's young people especially will stick seriously when it comes to healthcare? I wish the one thing they would do is avoid what you call they don't care attitude. So, you know nowadays people are like, oh life is for the living, you're low, you know. You're low. Yes. So, I think one of the major things which are consuming our youth is alcoholism. Which is like, people nowadays are smart. They just say sherehe, luta, you know, all those things. But what they don't know is that they are like actually functioning alcoholics. Because if you go by definition of the book of an alcoholic, someone who consumes like probably more than, I think it's like, let's say like more than five drinks a week. But if I had someone who would go to sherehe on Friday, Saturday, Sunday. Jalala. Jalala. Yeah, so that is going to catch up with you at one point. I think it's to reduce smoking. Nowadays we have so many forms of smoking. We're not vaping. So, we're not going to have gangsters like Inya and Castro Berry. But you know, those vaping things. Inja media. So, they may not see my foot, but they are going to harm me in the long term. I think it's those things people put in the, under their tongue is called, they are like, those things are really good. Yeah, those things are. Okay, I'm just in those things. Yeah, they are things people put in the tongue. Yes. So, just prevent, like refrain from using like those which are harming your health. Another thing is, if you are maybe sexually active, limit your number of partners. If you cannot limit, then take up a measure. Yes, so like there's, we've always been told like use condoms, nowadays I'm telling people there is even what you call prep. Even prep is what you call prep on demand, which is. What's prep? Prep is pre-exposure, prophylaxis for HIV. So, what it does is like, you take, it's like the normal air re-medication, but now you're taking it a better or sick to prevent like getting an infection. So, it's for people who are maybe sexually active, who don't know the status of their partners, or maybe people like, let's say people who are in that line of work. Also people maybe, well. So, it's a dough you take. It's a dough you take. It's a pill actually. So, it's actually. Okay, go, wait a second, do you have any? Oh yeah, I have so many. Pref, yeah, we actually. Ah, okay. But now, they, it comes to prep is doangapi, daambili. So, you take that pill for like every day, for the moment. So, okay, can I explain more? Yes, yes. You are, you are. Okay, so. So, you know I'm also feeling like I've never heard about this, so I want to hear. Yes. So, prep, so, like you take like a, so if you know like you're going to have an incident, like a week from now, you start taking that pill once a day. So, by the time it comes to that one week later, the drug is already in your system. So, even if you engage like, so you, but on top of that you have to use like protection and everything. So, the chance of you getting maybe HIV from some HIV positive is gonna be very, very, very low. So, that's what, that's now like prep. Then you continue a week after, like you are, like this dangerous behavior has ended. Then we have, but now there is, you have like they've done studies on men, it's actually in the guidance for ARVs, the Kenya HIV guidelines. So, there's not now what you call prep for men. So, they're found like for men, if you take like that pill 24 hours before, like maybe the incident where maybe you're going to be exposed, then you take it two days later after you've been exposed. So, it's called two and one. So, you take two pills 24 hours before, then you take one pill after the exposure, then another, the second day after the exposure, it's just enough, it's the one for, the one you take one week and one week after. So, it's called, that's what you call prep on demand. So, let me ask a question. You've introduced a really interesting, like part of preventive healthcare, didn't even think about it. What of those people who are, this is their life constantly? Yes. What do they do? So, you continue the prep like the whole time. Your life is prep? Yes, ARV is prep. So, especially, okay, I don't know if you'd like to say this on, maybe it's national TV, but, you see like, if you are those ladies, maybe you're gonna sponsor. What's the scale of that? Yeah, but maybe you don't know there. So, this, when you have a sexual partner, but you do not know their status, but you still want to keep the relationship? Yes. So, it's advisable like you start taking prep, because you don't know what like lies on the other side. So, or maybe if you are, you know like, you know some ladies, maybe they are in some relationship, like they don't have control over. So, you don't know where a man does, maybe he's very controlling everything. It's always safe to take prep, because at the end of the day, once you are out of that risk, maybe, okay, that risk season, when you, it's like you're going to be, have like prevented yourself from getting HIV in the first place. But it doesn't prevent from other STDs. So, maybe from gonorrhea and all those things. So, it doesn't prevent, but at least they, you know like gonorrhea and syphilis are those ones, at least although gonorrhea nowadays become very tough, but it's for them that there's cure, you can get cure. But now you see for things like HIV, it's very difficult to, to like up, like if you get it, there's no cure actually. Yeah. This, that has brought me, because this is amenance affecting particularly young people. Yes. There has been an issue about, the other day I was reading about not HPV, what do we call this? Happis. Yes, Happis. And people, and a lot of young people do not know that Happis does not have cure. Yes. But then they also do not know, how do you prevent this? So, one, like number one thing is true, is to reduce the number of sexual partners, because you know the more, the more you have, the more partners you have, the more your risk. Then another thing is to your partner. So like, I don't say like it's a very bad way, but look at your partner, where like if you're doing it, do it in the light, you know like, It's preventive healthcare. So like if someone has like maybe bumps, you don't know where they're coming from, you know, or maybe things like what's, they are things like, they are produce things you see like, you see them. So you're not sure what it is then, don't do it. Cause even things like, now you've got like about Happis then, and maybe now HPV, which causes like genitowards. Even condoms are not handy, passive effective when it comes to these two things. And they are caused by viruses. And once you get them, they are not cured. So you, whenever you're under stress in the future, they come back. And they come back even more forcefully. So what you need to do is like, know if there are those things, and if you see someone with such things, then avoid. Also, if you get, if you already like have them, go to the hospital, there's a treatment to make them go back to remission. Like in a state where you have it, but it's not, it's not showing. So maybe for Happis, there's medication called like, for example, acytobia, you can use such medication for things like quarts, you can do maybe things we call like cryotherapy, where we don't know what's going on, but really like, because they keep spreading. You know, it's, you know, a virus, we like, even for a computer, if a computer has a virus, like they think it's spreading, spreading, spreading, spreading. So for viral infections like they, for example, like Happisen, those things in the awards, they'll spread until maybe get treatment to control them. And if someone you know has them, then you avoid sexual contact with them, because you're going to get it. Like there's no, there's no to be said about it. Yes. Yes. Preventive health care goes a very long way. I think it's a very broad topic. It's very broad and it's a, it's a, I think it's a very, I would say a fun topic, because it has a lot of things to say. Yeah. And people don't know about, people just go to the hospital when they are sick. But I feel like preventive healthcare should be like number one. Because even before you go to the hospital, like, you know, you have tried things before you go to the hospital. For example, you get a cough instead of going to buy medicine as a mangai, what can you do? You just say, I mean, if you don't know, you know, like we all know like that part of, like preventing the progression. But I don't think we know well about like, not getting there at the first place. So you will advise that people don't self-medicate? I don't advise some medication actually, because it might be, especially when it comes to things like flu. People, you see, people go to the pharmacy alike. In Nepal, they are diabetic as well. That has become very popular. I'm always saying that as it reminds me, you take one tablet. No. You say, I'm sick. I think I'm, I'm really sick. And what I do, my first option is to go to the hospital. Ah, you see now for you, like at this time of the month, people who know better. Now the others like, they would just say, ah, but they don't know like, for example, a flu is caused by a virus, like home and everything. They are caused by viruses. Viruses don't, most of them don't have a cure, like for the home and everything. What you can just do is control so that your body can be able to fight it like by itself. So when you take an antibiotic which is meant for bacteria, you know, you're not, you're doing nothing. You're just like maybe increasing a chance of getting like anti-bacterial resistance and everything. So that's why it's always good like to seek like a professional help and don't self-medicate because even the infection we might be having at home might be expired and you don't know. Maybe you'll come and you'll know as G is coming. Yeah, so it's all, it's not good to self-medicate. And if you don't, you can't afford to go to a hospital. That's why like, people like pharmacists exist because most of the time like we are, I would say like the, the first like contact people with, people why, you know, if someone gets sick, I would say, if someone gets sick, I would say, if someone gets sick, I would say, I feel like it's always good to ask someone who knows because as they say, you can't know everything. Yes. Any other thing we should know? Ah, so many things people should know. But I feel like the major thing is, people should know is that always like take care of your health. I don't know if it's, I don't know if it's economic, so I don't know like, could actually return or return on investment. Your body is the only thing like, where you get like a very high return on investment. Cause if you invest in your body, invest like in good health, you're going to enjoy the money you're working for. Cause there's no need of like, you work for your money, like, or your, I don't know if it's like 15 or 18, you're already sick. All your money is when you're spending in the hospital and you're not even going to enjoy your money. So always invest your body. As I said, sleep well, actually people don't know like, sleep is a very, very, very important thing. I think you can call your category of sleep well, because I'll be coming and, which are before we finish this conversation, you need probably to tell us, those of us like me, who are in that category of people that think, ah, I'm going to sleep for three, four hours. Ah, ah, ah. So now, you know like, chronic sleep deprivation, in a put a lot of, you know, okay, I use this analogy. Mm-hmm. Whenever you have, like you have a cup, it comes to a point where you take it for service. So oil is changed, filters, all those things. Then, at least now the guy is like, it's a, it's like sparring on girls. The same with your body. So when you don't sleep, it's not, it's like you're not changing your oil. It's not like, it's like you're not changing your filters. So a trauma point is going to catch up with you. And that's why if, if I'm like, people say like, I'm very young, I have high blood pressure, so you may talk about me. It's because like, ah, your body like, naturally when it sleeps, it lowers your blood pressure. Because that's the time it has to rest. Like, that's the time it removes the toxins and everything. So if you sleep well, everything goes back to normal. Even your hormones die, they normalize. But if you keep like, stressing it, stressing it, there's a hormone you call cortisol. So you get like your hormones, cortisol in mefica, mefica juice. So you start getting anxiety, you start like feeling very tired, stressed, you are sickly, every time you go home, you know, like all those things. So get enough sleep. Sleep, but also sleep like is different for different people. Not everyone can sleep eight hours. Not everyone can sleep. So there are people who sleep nine hours. So for an adult, like, which I assume like most of, maybe you guys are, you need like seven to nine hours of sleep every day. Yes. Seven to nine is there. So is there also a problem with oversleeping? Yes. What problem? So you see the thing I've talked about, I've talked about cortisol. So cortisol is a, if you sleep too much, it becomes high. If you sleep too less, it becomes high. And now when you have like high cortisol, that comes with being overweight. There's things I've said about your blood pressure, feeling stressed, feeling sick. Cortisol is actually a stress hormone. So you don't need to sleep too much. You don't need to sleep too less. And then you have to have what you call sleep hygiene. So sleep hygiene is, make sure you sleep at the same, almost at the same time every day. Half of the time they do what you call. Yeah, that's that. Yeah. Actually, let me say again, because sometimes my work like you have to work maybe even night time and everything, but your sleep is supposed to be like you sleep on time. You sleep on time. You sleep on time. And then you wake up on, like at the same time every day. So if you are used to sleeping at 10, make sure you always sleep at 10, even during the weekends, so that your sleep, so that your hormones can know when to, when to like how to, how to function and like, they can have the normal, the normalcy which is needed. You see like even animals, they, you see like, we all come from a long history of maybe ancestors and everything. So what happens is like your bodies are being programmed like to sleep when it comes to, like to sleep. That's what you see, at animals they sleep at night, except those ones maybe you go hunting. But what I think is that our bodies have a program and you have to know how your program works for you. So sleep at the right time, wake up at the right time. So, almost for, I know I said I don't really find anything. But. No, you can ask questions. What causes, see the way you sleep, then you wake up, your back is aching. What causes that? Number one also. Especially if you've slept for too long. Yes. Number one is the sleeping position. So, there are those sleeping positions you're supposed to sleep. Like, like it's called the feet of position. You know like how, everything like a picture of a, of an infant in the womb. Yes. The way they look like. Yes. So it's, actually that's the best, like you, before the cell then you sleep on the cell, that's the best sleeping position. Because even helps with the spine. But now you find like people sleep from a tumbo juice. So like, you know, so if you sleep like that, like you're putting out of pressure, maybe you sleep on your back. So you put out of like weight on your back. That's the wake up feeling like your back is very, very sore. So I feel like you should be able to, like find the best position for you. And always like sleep like in that position. So that like you prevent putting so much pressure on your back. Also don't sleep too much. So if you sleep too much, sleep for a while, then wake up, then you can go back to, maybe if you want to sleep. Don't, because at a still like if you, sit for too long or work for too long, like you're putting pressure on there. Yeah. You remember me saying that. Yeah. So it's all about balance. Actually it's all about like balancing. Yes. Amazing. Yes. I think we are good. Yes. Unless you have something else you would want to say. I don't know. I'll just say like it's a very good session. Yeah. It's always good to share knowledge with people. Yeah. We have learnt a lot. Personally I have learnt quite a number of things, you know. Preventive health care is not just going to be more HIV and you know, go screening or cancer. Sleeping patterns. Yes. That's a preventive health care. Yes. Food, what you eat is also preventive health care. Yes. You know how your hygiene. Hygiene. You know. Drinking water. Drinking, ah yeah. Yes. All those are preventive health care measures. Yes. Which are, there are quite a few things we overlook, but they really go a long way in ensuring that someone is healthy. Yeah. Thank you so much Dr. for your time. Yeah. Thank you for coming. You can shout out. Yes. You can. Oh. You know just. That's why I wanted to end the conversation. To ask if you have, you would want us to know where your clinic is. Oh. And you know, if you have something else you wanted to say, you can use that. Oh, that one. Okay. Give your shout out now. Thank you for watching. So I would like to like say hi to my parents, my relatives, my friends. Thank you for watching. And for those who would like to come for health checkups and maybe for more information, you can find out. I usually work at Halingam, One Health Medical Center. In Halingam you can come there to be happy to serve you. And thank you very much. You're welcome. Yes. Thank you so much Dr. Michael. Thank you very much. We appreciate your time. Yeah, I appreciate you. That was Dr. Michael Munga speaking to us about preventive health care. Did you know that sleeping is also a preventive health care measure and drinking water and watching your weight and exercising? It is not just about having HIV or having diabetes or screening for cancer. Yes, those are secondary or rather they are part of preventive health care. But start with the very basic. How do you sleep? How do you drink water? How do you exercise? Start from there. That was a help. Do not wear taking a short break but do not touch that towel. We are coming back on the other end of music and lifestyle.