The Role of Nutrition in Preventing Chronic Diseases

Why Diet Matters

Lifestyle diseases such as diabetes, hypertension, and heart disease are increasing in Kenya due to poor dietary habits. Nairobi’s fast-food culture, coupled with processed food consumption, has contributed to these health challenges. However, making mindful food choices can significantly lower the risk of chronic illnesses.

Nutritional Habits for Disease Prevention

1. Eat a Variety of Fruits and Vegetables

   • Local options like sukuma wiki, nduma (arrowroot), and terere (amaranth) are packed with vitamins.

   • Leafy greens help reduce inflammation and boost immunity.

2. Limit Processed & Sugary Foods

   • Too much sugar increases the risk of obesity and diabetes.

   • Opt for natural sweeteners like honey and eat whole grains instead of refined flour.

3. Stay Hydrated

   • Nairobi’s dry seasons can lead to dehydration, affecting digestion and energy levels.

   • Aim for at least 8 glasses of water daily, especially in Mombasa’s humid climate.

4. Control Portion Sizes

   • Overeating is a major contributor to weight gain.

   • Use smaller plates and listen to hunger cues.

A healthy diet is a powerful tool in preventing disease. Small dietary adjustments can lead to long-term benefits.