30 THINGS YOU SHOULD STOP DOING BY YOURSELF

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending." Never a truer word has been said. But before you can begin this transformation you have to stop doing the things that have been holding you back. Here’s a guide to how you can do this.

Stop spending time with the wrong people.

 Life is too short to spend time with people who suck the happiness out of you. If someone wants you in their life, they’ll make room for you. You shouldn’t have to fight for a spot. Never, ever insist yourself to someone who continuously overlooks your worth. And remember, it’s not the people that stand by your side when you’re at your best, but the ones who stand beside you when you’re at your worst that are your true friends. 

Stop running from your problems. Face them head on. No, it won’t be easy. There is no person in the world capable of flawlessly handling every punch thrown at them. We aren’t supposed to be able to instantly solve problems. That’s not how we’re made. In fact, we’re made to get upset, sad, hurt, stumble and fall. Because that’s the whole purpose of living — to face problems, learn, adapt, and solve them over the course of time. This is what ultimately molds us into the person we become. 

Stop lying to yourself. You can lie to anyone else in the world, but you can’t lie to yourself. Our lives improve only when we take chances, and the first and most difficult chance we can take is to be honest with ourselves.
Stop putting your own needs on the back burner. The most painful thing is losing yourself in the process of loving someone too much, and forgetting that you are special too. Yes, help others; but help yourself too. If there was ever a moment to follow your passion and do something that matters to you, that moment is now.
Stop trying to be someone you’re not. One of the greatest challenges in life is being yourself in a world that’s trying to make you like everyone else. Someone will always be prettier, someone will always be smarter, someone will always be younger, but they will never be you. Don’t change so people will like you. Be yourself and the right people will love the real you.
Stop trying to hold onto the past. You can’t start the next chapter of your life if you keep re-reading your last one.
Stop being scared to make a mistake. Doing something and getting it wrong is at least ten times more productive than doing nothing. Every success has a trail of failures behind it, and every failure is leading towards success. You end up regretting the things you did NOT do far more than the things you did.
Stop berating yourself for old mistakes. We may love the wrong person and cry about the wrong things, but no matter how things go wrong, one thing is for sure, mistakes help us find the person and things that are right for us. We all make mistakes, have struggles, and even regret things in our past. But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future. Every single thing that has ever happened in your life is preparing you for a moment that is yet to come.
Stop trying to buy happiness. Many of the things we desire are expensive. But the truth is, the things that really satisfy us are totally free — love, laughter and working on our passions.
Stop exclusively looking to others for happiness. If you’re not happy with who you are on the inside, you won’t be happy in a long-term relationship with anyone else either. You have to create stability in your own life first before you can share it with someone else.
Stop being idle. Don’t think too much or you’ll create a problem that wasn’t even there in the first place. Evaluate situations and take decisive action. You cannot change what you refuse to confront. Making progress involves risk. Period! You can’t make it to second base with your foot on first.
Stop thinking you’re not ready. Nobody ever feels 100% ready when an opportunity arises. Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first.
Stop getting involved in relationships for the wrong reasons. Relationships must be chosen wisely. It’s better to be alone than to be in bad company. There’s no need to rush. If something is meant to be, it will happen — in the right time, with the right person, and for the best reason. Fall in love when you’re ready, not when you’re lonely.
Stop rejecting new relationships just because old ones didn’t work. In life you’ll realize that there is a purpose for everyone you meet. Some will test you, some will use you and some will teach you. But most importantly, some will bring out the best in you.
Stop trying to compete against everyone else. Don’t worry about what others are doing better than you. Concentrate on beating your own records every day. Success is a battle between YOU and YOURSELF only.
Stop being jealous of others. Jealousy is the art of counting someone else’s blessings instead of your own. Ask yourself this: “What’s something I have that everyone wants?“
Stop complaining and feeling sorry for yourself. Life’s curveballs are thrown for a reason — to shift your path in a direction that is meant for you. You may not see or understand everything the moment it happens, and it may be tough. But reflect back on those negative curveballs thrown at you in the past. You’ll often see that eventually they led you to a better place, person, state of mind, or situation. So smile! Let everyone know that today you are a lot stronger than you were yesterday, and you will be.
Stop holding grudges. Don’t live your life with hate in your heart. You will end up hurting yourself more than the people you hate. Forgiveness is not saying, ”What you did to me is okay." It is saying, “I’m not going to let what you did to me ruin my happiness forever.” Forgiveness is the answer... let go, find peace, liberate yourself! And remember, forgiveness is not just for other people, it’s for you too. If you must, forgive yourself, move on and try to do better next time.
Stop letting others bring you down to their level. Refuse to lower your standards to accommodate those who refuse to raise theirs.
Stop wasting time explaining yourself to others. Your friends don’t need it and your enemies won’t believe it anyway. Just do what you know in your heart is right.
Stop doing the same things over and over without taking a break. The time to take a deep breath is when you don’t have time for it. If you keep doing what you’re doing, you’ll keep getting what you’re getting. Sometimes you need to distance yourself to see things clearly.
Stop overlooking the beauty of small moments. Enjoy the little things, because one day you may look back and discover they were the big things. The best portion of your life will be the small, nameless moments you spend smiling with someone who matters to you.
Stop trying to make things perfect. The real world doesn’t reward perfectionists, it rewards people who get things done.
Stop following the path of least resistance. Life is not easy, especially when you plan on achieving something worthwhile. Don’t take the easy way out. Do something extraordinary.
Stop acting like everything is fine if it isn’t. It’s okay to fall apart for a little while. You don’t always have to pretend to be strong, and there is no need to constantly prove that everything is going well. You shouldn’t be concerned with what other people are thinking either — cry if you need to — it’s healthy to shed your tears. The sooner you do, the sooner you will be able to smile again.
Stop blaming others for your troubles. The extent to which you can achieve your dreams depends on the extent to which you take responsibility for your life. When you blame others for what you’re going through, you deny responsibility — you give others power over that part of your life.
Stop trying to be everything to everyone. Doing so is impossible, and trying will only burn you out. But making one person smile can change the world. Maybe not the whole world, but their world. So narrow your focus.
Stop worrying so much. Worry will not strip tomorrow of its burdens, it will strip today of its joy. One way to check if something is worth mulling over is to ask yourself this question: "Will this matter in one year’s time? Three years? Five years?" If not, then it’s not worth worrying about.

Stop focusing on what you don’t want to happen. Focus on what you do want to happen. Positive thinking is at the forefront of every great success story. If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right.

Stop being ungrateful. No matter how good or bad you have it, wake up each day thankful for your life. Someone somewhere else is desperately fighting for theirs. Instead of thinking about what you’re missing, try thinking about what you have that everyone else is missing.

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HUYU NDIYO EDWARD MORINGE SOKOINE SHUJAA MZALEND WA TANGANYIKA,ADUI WA WAHUJUMU UCHUMI NA WATENDAJI WAZEMBE1/8/1938 -12/4/1984

"Ole wao wale wanaotumia nafasi zao za umma na serikali,kuiba,kuhujumu uchumi,kupokea rushwa,maana salama yao ni kudra za Mwenyezi Mungu labda nisiwajue"

Hayo ni maneno aliyowahi kuyatamka hayati kaka na mzalendo wa taifa hili shujaa Moringe Sokoine,wakati akilihutubia kwenye mkutano kikao cha NEC mjini Dodoma 12/04/1984,takribani miaka 30 iliyopita,wakati huo vita ya kupambana na suala la uzembe makazini,ulangunguzi,rushwa na biashara ya magendo,enzi hizo taifa lilikuwa la moto kila sehemu ilikuwa moto,lakini mpaka leo kauli yake inaishi,inatumika,inaamsha hali ya uzalendo na maadili ya taifa hasa wakati huu ambapo wanasiasa na serikali kwa ujumla wanaishi kinyume na misingi mikuu ya taifa hili,misingi mikuu ya chama chao na msingi mkuu wa uwajibikaji wa serikali,leo tunamkumbuka,tunakumbuka kifo cha mpendwa wetu huyo kwa yale mazuri aliyoifanyia Tanganyika kwa ujumla wake,lakini pindi tunakumbuka kumbukumbu hii tujiulize je?utakapofariki utakumbukwa kwa lipi?je viongozi wetu wanaishi kimatendo kma hayati wetu Sokoine?

ALIPOTOKA MH SOKOINE NA SAFARI YAKE NDEFU KUELEKEA KULETA TANGANYIKA TUITAKAYO.

Hayati Sokoine alizaliwa mnamo mwaka 1/8/1938 katika wilaya ya MAASAI LAND ambayo kwa sasa inafahamika kama wilaya ya Monduli,wilaya iliyoko mkoani Arusha,hayati Sokoine alipata elimu yake ya msingi Monduli,akafaulu kujiunga na shule ya sekondari Umbwe,hii ilikuwa ni kuanzia mwaka 1948 mpaka 1958,alipomaliza hapo alijiunga rasmi na chama cha TANU 1961,kisha alipata nafasi ya kwenda nchini Ujerumani mwaka 1962 mpaka 1963 kusomea mambo ya uongozi na utawala na aliporudi akateuliwa kuwa afisa mtendaji wilaya ya Maasai Land,na kutiokana na ufanyakazi wake uliotukuka wilayani Monduli wananchi hawakuwa na budi kumchagua kuwa mwakilishi wao bungeni yaani mbunge wa Monduli na ufanisi wake kiutendaji ulionekana machoni mwa watendaji wakuu wa serikali na hayati baba wa taifa Nyerere na akachaguliwa kuwa Naibu wa wizara ya mawasiliano na Usafiri hii ilikuwa mwaka 1967,kama hiyo haitoshi nyota ya kiuongozi ilizidi kumwangazia ambapo mwaka 1972 aliteuliwa kuwa waziri wa Usalama na hatimaye mwaka 1977 aliteuliwa rasmi kuwa waziri mukuu wa iliyokuwa serikali ya Tanganyika,na Muungano wa Tanzania,

Hayati sokoine alikuwa hasa mzalendo na aliependa siasa za ujamaa na hata kupelekea kumwomba baba wa taifa ruhusa ya kusisimama kwa mda kama waziri mkuu ili aende kusomea zaidi mambo ya ujamaa nchi za nje,hii ilikuwa mwaka 1981,1983 alirudi kuendelea kama waziri mkuu kuanzia wa Tanzania mpaka siku ya tarehe 12/4/1984 alipopata ajali mbaya ya kugongwa na gari lililokuwa likiendeshwa na mkimbizi wa kisiasa kutoka nchini Afrika kusini aliyejulikana zaidi kwa jina la Dube,eneo la Wami Dakawa sasa Wami Sokoine mkoani Mororgoro,ajali iliyopelekea mauti yake palepale,kifo ambacho mpaka leo kinaacha maswali mengi na kwa bahati mbaya hakuna hata mwandishi mmoja aliefanya mahojiano na bwana Dube ambaye kwa sasa yupo nchini Afrika kusini anakula bata,,

UTATA WA KIFO CHAKE NA MASWALI MAGUMU YASIYOJIBIKA KIRAHISI

Itakumbukwa kwamba karibia viongozi wakubwa wote wa serikali waliondoka mjini Dodoma kwa ndege mara baada ya kikao cha NEC,Isipokuwa hayati Sokoine ,yeye alisema wazi ni muumini wa sera ya kilimo ni uti wa mgongo wa taifa,hivyo alipendekeza kusafiri kwa njia ya barabara ili ajionee Mashamba makubwa na maendeleo ya kilimo kwa ujumla,

2:Gari lililomgonga liliwezaje kupenya magari yote yaliyokuwa kwenye msafara wa waziri mkuu Sokoine mpaka kulifikia gari la marehemu Sokoine na kuligonga?vp trafiki walikuwa wapi mpaka lori hilo limfikie kiongozi huyo?vipi maafisa wa ulinzi ambao kazi yao ni kumlinda?

3:Katika ajali hiyo aliyefariki ni hayati Sokoine pekee,vpi kuhusu wengine kwani hakuna hata aliyejeruhiwa pakubwa

4:Aliyesababisha ajali hiyo alikuja kuachiwa huru na akarudishwa kwao A,kusini,

TETESI JUU YA UTATA WA KIFO CHAKE

Ni ukweli kwamba ukiwa kiongozi unaetimiza majukumu yako kikamilifu ni lazima utakuwa na maadui wengi na wanaokutafta kwa kila namna,hayati sokoine kutokana na vita yake dhidi ya Wahujumu uchumi,mtakumbuka wakati wa vita hiyo kuna watu walienda kuficha bidhaa mapolini na wengine kumwaga mitoni,baharini na ziwani,hali ilikuwa tete kwa wahujumu uchumi pia Walanguzi,wazee wa Magendo,wala rushwa na watendaji wazembe wa serikilini,na hapa anatajwa mzee Kawawa kuwa alikuwa miongoni mwa watu waliokemewa na maremu wakati wa kikao hicho cha mwisho mjini Dodoma,

Pia inadaiwa aliiva katika misingi ya kijamaa kupita kiasi,hali ambayo ilimtisha hata baba wa taifa

Je ni ajali ya kawaida iliyotokana na mikono na mapenzi ya Mungu?ama mkono wa binadamu?swali hili ni gumu na lina dead end

MCHANGO WAKE KWA TAIFA NA MISIMAMO NA MITAZAMO YAKE

1:Aliamini katika Haki,Usawa na uwajibikaji

2:Aliamini katika siasa za ujamaa zaidi ya siasa yeyote ile.

3:Aliamini kwamba maendeleo huja kwa watu kujituma kufanya kazi halali na bidii.

4:Aliamini katika mabadiliko chanya

5:Alikuwa mzalendo hasa kwa taifa hili

6:Aliichukia vitendo vya rushwa,hujuma,uhujumu uchumi,ulanguzi na magendo.

7:Alikuwa mtu wa vitendo na kamwe alikuwa si mtu wa kupenda kulalamikalalamika.

MCHANGO WAKE KITAIFA

1:Alikuwa mstari wa mbele enzi za vita ya Kagera pindi tunampiga Nduli Idd Amini.

2:Alianzisha vita dhidi ya uhujumu uchumi,biashara ya Ulanguzi,Magendo na aliichukia Rushwa kwa vitendo

3:Alikuwa mzalendo wa kweli wa taifa hili.

4:Aliamni katika siasa na kilimo,akiamini kilimo ni uti wa mgongo wa taifa hii ilipelekea kutotaka kupanda ndege ili ashuhudie juhudi kubwa za Watanganyika katika suala la kilimo

5:Alitunza na kutukuza tamaduni za kiafrika na utaifa wa mtanzania.

Hitimisho, leo ikiwa imepita takribani miaka 30,tangu shujaa wetu na mzalendo hayati Edward Moringe Sokoine tangu atangulie mbele ya haki, je viongozi wetu wa sasa wanaishi na kutenda kwa ajili ya manufaa ya umma kama hayati Sokoine?je?Pengo lake limezibika ama bado?wito wangu kwa wanasiasa wetu nchini wasilitumie jina la kiongozi wetu huyu na baba wa taifa kwa ajili ya kunufaika kisiasa tu?wakati hawamaanishi kwani kuchagua uovu kwenye njia ya haki ni dhambi,na sikuzote ukiwa safarini huwaulizi njia wasafiri wenzako bali wale watokao huko.

(Mungu aipe pumziko la amani nafsi yake na amlaze pema peponi hayati Sokoine)

special thanx kwa

Joseph Moses OleshangayAanyor Engai Ole Lenga na Cosmas Makune

kwa msaada wa baadhi ya taarifa nilizotumia katiaka makala hii maalumu ya kumuenzi Hayati Edward Moringe Sokoine.

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MARUFUKU MISHIKAKI KATIKA BODABODA

By Frank Geofrey, Jeshi la Polisi

Dar es Salaam. Jeshi la Polisi litaanza kuwachukulia hatua waendesha pikipiki wanaobeba zaidi ya mtu mmoja, kupita wakati wa taa nyekundu na wasiovaa kofia ngumu.
Ubebaji wa abiri zaidi ya mmoja, maarufu kwa jina la mishikaki, umeenea karibu mikoa yote kutokana na wananchi wengi kuona unawapunguzia gharama.
Mkuu wa Jeshi la Polisi (IGP), Ernest Mangu ametoa maagizo hayo kwa makamanda wote nchini wakati akizungumza na maofisa wakuu wa polisi, wakiwamo wa mikoa, vikosi na makao makuu katika kikao kazi kilichomalizika Dar es Salaamjana.
IGP Mangu alisema kwa muda mrefu, waendesha bodaboda wamekuwa wakivunja sheria za usalama barabarani, lakini sasa mwisho wao umefika na kuwataka makamanda wa mikoa yote nchini kutekeleza maelekezo hayo ili kujenga nidhamu kwa bodaboda.
Mkuu huyo alisema suala la kufuata sheria za usalama barabarani kwa bodaboda halina mjadala na kila kamanda ahakikishe kuwa wale wote wasiofuata sheria na kukaidi, wanakamatwa kwa kuwa wamekuwa wakisababisha ajali zinazoweza kuzuilika.
“Pamoja na kuendelea kudhibiti uhalifu wa aina zote, natoa maelekezo kwa kila mkoa kuhakikisha unaendesha oparesheni kali dhidi ya bodaboda ili kupunguza ajali zinazosababishwa na wale ambao wengi wao hawataki kufuata sheria na kanuni za usalama barabarani,” taarifa ya Jeshi la Polisi inamkariri IGP Mangu.
“Tusiwaonee muhali maana maisha ya watu ni muhimu sana na jambo la msingi ni kusimamia sheria tu.”
Awali, akifungua kikao kazi hicho, Waziri wa Mambo ya Ndani, Charles Kitwanga alilitaka Jeshi la Polisi kuendelea na mapambano yake dhidi ya uhalifu na wahalifu ili usalama wa raia na mali zao uendelee kuimarika na wananchi waendelee na shughuli zao za maendeleo bila hofu ya uhalifu.

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Anasa za kidunia

Kijana wa kiume alimwambia baba yake "nimemuona msichana mzuri sana na ninataka nimuoe hivi karibuni. Ni mzuri sana na ana macho mazuri mno" baba akamwambia sawa mwanangu mlete nyumbani umtambulishe.
Kijana alimleta yule msichana nyumbani, baba alikubali uzuri wa yule binti na kumwambia mwanae "mwanangu hustahili kuwa na msichana huyu. Binti kama huyu anastahili kuwa na mtu mwenye uzoefu wa maisha na anayeweza kumtegemea. Mtu kama mimi"
Kijana alishangaa msimamo wa baba yake na akamwambia "nitamuoa mimi na sio wewe baba" na ghafla wakaanza kugombana, na baadae wakaamua kwenda police kusuruhisha.
Walipomuelezea afisa wa polisi tatizo lao, yule afisa akawaambia wamlete huyo msichana kwake wamuulize yeye anamhitaji nani. Afisa alipomuona yule msichana akawageukia baba na mtoto na kuwaambia "wote ninyi hamfai kuwa na msichana huyu, anahitaji mtu aliye juu kama mimi, mtu ambaye ana nguvu za kuweza kumlinda."
Wote watatu wakaanza kuzichapa, na baadae mkuu wa kituo akatokea. Mkuu wa kituo akawauliza wanagombania nini na wote kwa pamoja wakamuonesha mkuu wa kituo yule binti. Mkuu alipomuona binti akawaambie "nyie wote ni wapumbavu, msichana mzuri kama huyu afaa kuwa mke wa mkuu wa kituo! Ondokeni hapa na mniachie huyu binti niongee nae"
Wote wanne wakaanza kugombana tena, mwishoni yule binti akawatuliza na kuwaambia "me nina ufumbuzi wa huu mgogoro wenu nitaanza kukimbia, yeyote atakayefanikiwa kunikamata atakuwa mme wangu" alipoaanza kukimbia wote wanne wakaanza kumfukuzia ili kumkamata ma ghafla wote wanne wakatumbukia katika shimo kubwa.
Binti akawatazama tokea juu ya lile shimo na kuwaambia "mnajua mimi ni nani? Mimi ni ulimwengu huu. Watu wanakimbia kweli kunikamata au kwenda sambamba na mimi, kwa kufanya hivyo wamemsahau hata Mungu mpaka pale wanapoingia kaburini wamekufa bila ya kuweka uhusiano mzuri na Mungu! Yote ni kwa ajili ya uzuri tu wa mimi! Nawaambieni tu Mungu yupo! Msitazame uzuri wa ulimwengu huu mkamsahau Mungu.
Muhimu.
Usimsahau mwenyezi Mungu, anakupigania unapumua mpaka leo hii, usizubaishwe na anasa za ulimwengu huu! Mfalme Sulemani alisema vyote ni ubatili mtupu.
Kwanini usiseme AMEN!??

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FIGO: MATATIZO YAKE, TISHIO KWA MAISHA YA WATANZANIA

Front view of Urinary Tract

Kidney

Hapa duniani kuna maradhi aina nyingi yanayotisha, yakisumbua binadamu, kuwatia ulemavu hata kuwa chanzo cha uchumi kutetereka, wakati mwingine kusababisha kifo. Miongoni mwa maradhi hayo ni kuharibika kwa figo.

Ugonjwa huo unaelezewa kwamba siyo tu unaleta maumivu kwa mgonjwa, bali pia hautibiki kirahisi pamoja na gharama za matibabu husika kuwa kubwa na wengi kushindwa kuzimudu.

Wataalamu wa afya wanasema kuwa, zipo sababu kadhaa zinazosababisha maradhi katika figo kwa binadamu ikiwamo matumizi mabaya ya dawa hasa za maumivu, dawa za kienyeji, baadhi ya dawa za Kichina, uvutaji wa sigara na unywaji wa pombe kupita kiasi.

Onesmo Kisanga, Daktari Bingwa wa Figo kutoka Hospitali ya Taifa Muhimbili(MNH), Kitengo kinachoshughulika na tiba ya usafishaji wa figo na damu(Renal Dialysis Unity) anasema kuwa tiba ya usafishaji wa figo kwa kitaalamu (Dialysis), uhusika na utoaji wa maji yaliyojaa mwilini, uchafu, pia sumu zitokanazo na vyakula au dawa. Dk Kisanga anasema kuwa tiba ya 'Dialysis' ni ya gharama kubwa kwa kuwa kila mgonjwa anapohitaji kuipata, hutakiwa kutoa kiasi Sh300, 000, huku akitakiwa kuipata tiba hiyo angalau mara tatu kwa wiki ambapo hugharimu Sh900,000.

"Hii huduma inafanyika hapa (MNH) katika Kitengo cha Renal Dialysis Unity, na mgonjwa anatakiwa kuipata tiba hiyo maisha yake yote,"anasema Dk Kisanga.

Anafafanua kuwa Dialysis ni mchakato wa kutoa maji yasiyohitaji kutoka kwenye damu ya mtu. Mchakato huo hufanyika baada ya figo kushindwa kufanya kazi na taka hizo kuingia kwenye mfumo wa damu. Kwa kawaida figo hufanya kazi ya kuchuja uchafu katika mwili, lakini baadhi ya watu huathirika na figo zao kushindwa kufanya kazi ya kuchuja uchafu huo kutokana na sababu mbalimbali zilizoainisha awali.

Kwa mujibu wa Dk Kisanga, usafishaji wa figo hufanywa kwa wagonjwa ambao figo zao zimeathirika kwa kiasi kikubwa na maradhi au hata kwa dharura.

Anafafanua kuwa mgonjwa hutundikiwa mipira maalumu, huku kwenye mashine kukiwa na figo ya bandia ambayo kazi yake ni kupitisha damu, kuisafisha na kuirudishwa mwilini.

Anaelezea kuwa kwenye mashine maalumu kunakuwa na mipira kadhaa ikiwamo ya kupitishia damu kupeleka kwenye figo bandia, inayofanya kazi kama ya mwilini na mirija mingine ambayo ni mikubwa kiasi inatumika kutoa maji yasiyohitajika mwilini na sumu, huku mingine ikitumika kurudisha damu safi mwilini.

"Mgonjwa hulala akifanyiwa tiba hii kwa saa nne, bila kuchomwa sindano ya usingizi, kwa kuwa haina maumivu makali. Vilevile mgonjwa hutobolewa eneo maalumu mwilini kwa ajili ya kupitishia mipira. Kuna wanaotobolewa shingoni au mkononi kulingana na anavyotaka mgonjwa," anasema Dk Kisanga.

Anaongeza kuwa pamoja na tiba hiyo kuwa ghali, bado haina uhakika wa kupunguza tatizo kwa asilimia 100, bali kwa asilimia 40 hadi 50 pekee.
Mtaalamu huyo wa afya anaitaja tiba nyingine kuwa ni ya kupandikiza figo, (kidney transplant) ambayo kwa sasa haifanyiki nchini. Hata hivyo ili kufanyiwa upandikizaji huo nje ya nchi, mgonjwa anahitaji zaidi ya Sh20 milioni.

"Tiba hii hufanywa hasa kwa mgonjwa ambaye figo yake imekufa na haiwezi kufanywa tena nchini," anasema Dk Kisanga.

Madhara ya tiba hizo

Hata hivyo, Dk Kisanga anasema kuwa tiba ya figo ina madhara kiafya hasa kwa walio kwenye hatua ya tano ya tiba hiyo. Madhara hayo ni pamoja na maradhi ya moyo, miguu kukaza na maumivu ya kifua.

Kazi kuu za figo mwilini

Dk Kisanga anaeleza kuwa figo ni miongoni mwa viungo muhimu katika mfumo wa utendaji kazi wa mwili wa binadamu.

Anasema kuwa kwa kawaida, mwili wa binadamu una figo mbili zenye maumbo yanayofanana, yakiwa yamejificha nje ya utando unaozunguka tumbo, chini kidogo ya mbavu.

Anazitaja kazi kuu za figo kuwa ni kuchuja vitu mbalimbali pamoja na sumu katika damu, kusaidia kuhifadhi,kudhibiti kiwango cha maji na madini (electrolytes) mwilini.

Figo huchuja vitu hivyo pamoja na maji yaliyo mwilini na kutengeneza mkojo, huchuja pia maji yasiyohitajika mwilini huku yakinyonya madini na kemikali muhimu kuzirudisha katika mzunguko wa damu na kutoa nje uchafu usiohitajika.

Anaendelea kuwa kazi nyingine za figo ni pamoja na kusaidia kutengeneza kiasili cha erythropoletin ambacho ni muhimu katika utengenezaji wa chembechembe nyekundu za damu, hupokea asilimia 25 ya damu na kila figo ina chembechembe hai ndogo milioni moja, pia kusaidia kudhibiti na kurekebisha shinikizo la damu mwilini (blood pressure).

Aina za ugonjwa wa figo

Dk Kisanga, anazitaja aina za ugonjwa huu kuwa ni mbili; ya kwanza ni ile ya figo kushindwa kufanya kazi kwa ghafla na muda mfupi; pili ni ile ya figo kushindwa kufanya kazi polepole na kwa muda mrefu.
Figo kushindwa kufanya kazi polepole na kwa muda mrefu.

Daktari huyo anasema kwa aina hii ya ugonjwa, figo huharibiwa taratibu na kuendelea kupunguza uwezo wake wa kufanya kazi kadiri siku zinavyokwenda.

Dalili za aina hii ya ugonjwa huchelewa kujitokeza na wakati mwingine mwenye tatizo hajisikii dalili yeyote, hadi pale inapotokea akaugua ugonjwa mwingine na daktari kuhisi tatizo, ndipo hugundulika kuwa na ugonjwa huo baada ya vipimo.

Sababu za figo kushindwa kufanya kazi ghafla

Dk Kisanga anaitaja sababu kubwa ni kupungua kwa mzunguko wa damu kwenye figo, kemikali za mwilini au kushambuliwa na sumu.

"Kushuka kiwango cha mzunguko wa damu humpata mtu ambaye anatapika sana na hanywi maji ya kutosha, anayeharisha sana na hanywi maji ya kutosha na wale ambao hupoteza damu nyingi kama vile kwenye ajali," anasema Dk Kisanga.

Dk Kisanga anazitaja sababu nyingine kuwa ni pamoja na ugonjwa wa moyo, moyo kushindwa kusukuma damu kwa ghafla, au waliougua maradhi ya moyo kwa muda mrefu.

Kisanga anazitaja kemikali kuwa ni pamoja na zinazotokana na kutumia dawa iliyo na mzio kwa mtumiaji, dawa zinazosababisha mkojo utoke kwa wingi, dawa za kienyeji na baadhi ya dawa za malaria.

"Tatizo la figo kushindwa kufanya kazi kwa ghafla pia humpata mtu ambaye ana bakteria kwenye mzunguko wa damu, ambao wanaweza kusababisha homa 'Septicemia' na kuugua malaria," anasema Dk Kisanga.

Anazitaja sababu zinazofanya figo ishindwe kufanya kazi taratibu na kwa muda mrefu na hatimaye kushindwa kabisa kuwa ni presha kuwa juu, kisukari, magonjwa yanayosababishwa na bakteria, HIV, saratani na sumu mbalimbali zinazoingia mwilini.

Dalili za figo kushindwa kufanya kazi vizuri

Dk Kisanga anasema kuwa dalili ya kwanza ni kupungua kwa kiasi cha mkojo, kushindwa kupumua, kusikia kichefuchefu, kutapika na kuvimba miguu.

Nyingine ni maji kujaa mwilini, madini ya mwili kuwa juu hasa ya 'potashiamu', asidi nyingi, matatizo katika moyo, ubongo, kukosa hamu ya kula na kudhoofika mwili.

Anazitaja dalili nyingine kwa wagonjwa ambao hawagunduliki mapema ni kuvimba macho wakati wa asubuhi na uvimbe kupungua baadaye.

Nyingine ni kuvimba miguu asubuhi, kupungukiwa damu mwilini kama dalili za kwanza (kwani figo ikishindwa kufanya kazi ya kusaidia kutengeneza damu).

Ushauri

Dk Kisanga anasema kuwa wakati tukielekea Siku ya Figo Duniani ambayo hufanyika tarehe 13 Machi ya kila mwaka, ni vyema jamii ikaelewa kuwa figo ni ogani inayohitahi utunzaji wa hali ya juu.

Chanzo: Mwananchi Newspaper

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Anger and Stress

        Anger is a natural, though sometimes unwanted or irrational, emotion that everybody experiences from time to time.  Anger experts describe the emotion as a primary, natural emotion which has evolved as a way of surviving and protecting yourself from what is considered a wrong-doing.

         Mild anger may be brought on by feeling tired, stressed or irritated, in fact we are more likely to feel irritated if our basic human needs (food, shelter, sex, sleep, etc.) are not met or are jeopardised in some way. We may become angry when reacting to frustration, criticism or a threat and this is not necessarily a bad or inappropriate reaction.

We can also feel irritated by other people’s beliefs, opinions and actions and hence anger can affect our ability to communicate effectively - making us more likely to say or do unreasonable or irrational things.  Being unreasonable or irrational can lead others around us to feel threatened, resentful or angry themselves and, again, these can all be barriers to effective communication.

A man with angry

Couple get crush

 Anger can also be a ‘secondary emotion’ to feeling sad, frightened, threatened or lonely.

It is useful to try to understand why you (or somebody else) is feeling angry at any given time so that the root causes can be addressed and problems solved.

Anger, however, is not just a state-of-mind. Anger can trigger physical changes including an increased heart rate, blood pressure and levels of hormones such as adrenaline preparing us physically for ‘fight or flight’.  Due to these physical effects long-term anger can be detrimental to health and wellbeing.

 

How Anger is Expressed

Anger can be expressed in many ways; different types of anger affect people differently and can manifest to produce different actions and signs of anger.  The most common signs of anger are both verbal and non-verbal. 

It can be clear that somebody is angry from what they say or how they say it, or from their tone of voice.  Anger can also be expressed through body language and other non-verbal cues: trying to look physically bigger (and therefore more intimidating), staring, frowning and clenching of fists.  Some people are very good at internalising their anger and it may be difficult to notice any physical signs.  It is, however, unusual for an actual physical attack to transpire without ‘warning’ signs appearing first.

What Makes People Angry?

At a basic instinctual level anger may be used as a way to help protect territory or family members, secure or protect mating privileges, protect against loss of food or other possessions, or as a response to other perceived threats.

Other reasons can be very diverse - sometimes rational and sometimes irrational. Irrational anger may mean that you have a problem with managing anger or even accepting that you are angry

Some common triggers to anger include:

• Grief and/or sadness, loss of a family member, friend or other loved one.
• Rudeness, poor interpersonal skills and/or poor service. (See Interpersonal Skills and Customer Service Skills)
• Tiredness, since people may have shorter tempers and be more irritable when tired.
• Hunger.
• Injustice: for example infidelity, being bullied, humiliated or embarrassed, or being told that you, or a loved one, has a serious illness.
• Sexual frustration.
• Money problems and the stress associated with debt.
• Some forms of stress, unrealistic deadlines and things beyond our immediate control such as being stuck in traffic. (See: What is Stress? and Avoiding Stress)
• A feeling of failure or disappointment.
• Becoming angry as a result of taking drugs or alcohol, or when withdrawing from such substances.
• Having a crime committed against you or a loved one: theft, violence, sexual offences but also more minor things such as a feeling of being treated inappropriately.
• Being either physical or mentally unwell, being in pain or living with a serious illness can lead to feeling angry. 

---

Can Anger Make You Ill?

When we are angry, our bodies release the hormones adrenaline and cortisol, the same hormones released when we encounter stress.

As a result of these releases in hormones our blood pressure, pulse, body temperature and breathing rate may increase, sometimes to potentially dangerous levels. This natural chemical reaction is designed to give us an instant boost of energy and power and is often referred to as the 'fight or flight' reaction. This means that the body and mind prepare for a fight or for running away from danger.

However, people who get angry often cannot manage their anger effectively and can become ill, just as stress that is left unresolved may make you ill. Our bodies are not designed to withstand high levels of adrenaline and cortisol over long periods or on a very regular basis.

Some of the health problems that may occur as a result of being angry regularly or for long periods of time can include:

• Aches and pains, usually in the back and head.
• High blood pressure, which can, in severe cases, lead to serious complaints such as stroke or cardiac arrest.
• Sleep problems. (See: The Importance of Sleep)
• Problems with digestion.
• Skin disorders.
• Reduced threshold for pain.
• Impaired immune system.

Anger can also lead to psychological problems such as:

• Depression.
• Reduced self confidence. (See: Improving Confidence and What is Self-Esteem)
• Eating disorders.
• Alcoholism.
• Substance abuse.
• Self-injury.

It should be clear, therefore, that, anger can be detrimental to health. If anger is (or becomes) a problem should be managed.

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Zifahamu sababu za ugumbwa kwa wanaume

Kwa ufupi

• Taasisi ya Taifa ya Afya ya nchini Marekani (NIH) inaeleza kwamba sababu za jumla za ugumba ni umri na  asilimia nne ya wanaume wenye umri wa miaka 50  na kuendelea wanaweza kuwa na tatizo hilo wakati nusu ya wanaume wenye umri wa miaka 75 wanakumbwa na ugumba.

Ukosefu wa nguvu za kiume nchini twaweza kusema  ni janga. Hii ni kutokana na tafiti zilizowahi kufanywa na pia kuzagaa kwa vibao vya matangazo kuhusu dawa au tiba ya tatizo hilo.

Tatizo hili halipo kwa wazee kama ilivyodhaniwa zamani, bali hata kwa vijana, wake kwa waume wamekuwa wakiguswa na tatizo hilo.

Sababu nyingi zimewahi kuanishwa kuchochea ugumba kwa wanaume ikiwamo maradhi, kutazama luninga kwa muda mrefu na kutofanya mazoezi.

Hivi karibuni wataalamu katika Jarida la Jinsia na Tiba  la nchini Uingereza, lililochapishwa Januari lilieleza sababu kuu duniani zinazochochea ugumba kwa wanaume iwe wa muda mrefu au wa kudumu.

Taasisi ya Taifa ya Afya ya nchini Marekani (NIH) inaeleza kwamba sababu za jumla za ugumba ni umri na  asilimia nne ya wanaume wenye umri wa miaka 50  na kuendelea wanaweza kuwa na tatizo hilo wakati nusu ya wanaume wenye umri wa miaka 75 wanakumbwa na ugumba.

Daktari wa Upasuaji na Nguvu za Kiume katika Chuo Kikuu cha Tiba cha Maryland,  Dk Andrew Kramer anasema karibu nusu ya wanawake na wanaume wote duniani wanakosa nguvu za kiume aidha moja kwa moja au katika nyakati fulani za maisha yao.

Madereva

Dk Kava anasema wakati wa zama za chuma ilibainika kwamba wanaume wanaoendesha baiskeli kwa muda mrefu, waendesha farasi na madereva wa magari kwa muda mrefu wamo hatarini kukosa nguvu za kiume.

Jarida la tiba lilifanya utafiti na kubaini kuwa asilimia nne ya wanaume wanaoendesha baiskeli kwa saa tatu au zaidi kwa wiki wanapata matatizo ya nguvu za kiume.

Anasema unapokaa kwenye gari, farasi au baiskeli kwa muda mmrefu unaweka nguvu katika neva na mishipa midogo inayobeba damu kwenda katika uume.

Anafafanua kwamba uendeshaji wa vyombo hivyo kwa muda mrefu unaharibu mishipa midogo na damu haiendi inavyotakiwa katika uume.

Maradhi ya fizi

Pengine unaweza kujiuliza fizi na nguvu za kiume vina uhusiano gani? Wataalamu wa Afya wanasema, kuwa na matatizo sugu ya fizi au fizi zilizoathirika kunaweza kuongeza hatari ya mtu kukosa nguvu za kiume.

 Watafiti wanasema maradhi ya fizi ni dalili za afya dhaifu na inahusishwa na ongezeko la maradhi ya moyo na upungufu wa nguvu a kiume.

“Maradhi ya fizi yanaweza kusababisha matatizo katika kusukuma damu, hivyo matatizo hayo yakizidi, yanaweza kusababisha damu ishindwe kufika katika uume,” anasema Bruce Kava, Mwenyekiti wa Tiba ya Mfumo wa Mkojo katika Chuo Kikuu cha Tiba cha Miami Miller.

Kisukari ni sababu nyingine na Taasisi ya Taifa ya Afya ya nchini Marekani inasema wanaume wanaougua maradhi ya kisukari wana hatari mara tatu zaidi kukosa nguvu za kiume kuliko wanaume wasio na maradhi hayo.

Dk Kramer anasema  sukari isipodhibitiwa katika damu, inaharibu neva na misuli midogo inayodhibiti kusimama kwa uume. 

Pia asilimia 61 ya watu wenye msongo wa mawazo hawawezi kuwa na nguvu za kiume.

Taarifa kutoka Kliniki ya Cleveland inaeleza kwamba msongo wa mawazo unasababisha mambo makubwa zaidi katika mwili na unaweza kuathiri kwa kiasi kikubwa  nguvu za kiume.

Msongo wa mawazo unasababisha Kemikali za seli za ubongo zinazowasiliana katika kusisimua mtiririko wa damu hadi katika uume kushindwa kufanya kazi.

Pia Dk Malebo anasema wanaume hukosa nguvu za kiume kutokana na msongo wa mawazo  ambao unatokana na migogoro ya kifamilia, ufukara au imani za kishirikina.

Dk Kramer anasema dawa za saratani na zile za kuondoa vipara zinazotumiwa zaidi na wanaume zinaweza kusababisha madhara ya nguvu za kiume.

Mkuu wa Kitengo cha Utafiti wa Tiba Asilia katika taasisi ya utafiti wa tiba nchini (NIMR), Dk Hamis Malebo anasema  sababu kuu za ugumba kwa Tanzania ni mfumo wa maisha.

 Anafafanua kwamba aina za vyakula, mtindo wa maisha, msongo wa mawazo na utofauti katika vichocheo ni baadhi tu ya sababu za ukosefu wa nguvu za kiume.

“Baadhi ya vyakula vina kemikali ambazo zinapoingia katika mwili zinaharibu usukumwaji wa damu katika uume” anasema dk malebo ambaye aliwahi kufanya utafiti kuhusu ugumba.

Samaki na maziwa ni sababu

Kwa mfano, watu wengi hununua maziwa ya ng’ombe ambayo yamechomwa sindano siku mbili au moja nyuma bila wao kufahamu

“Au samaki wanaovuliwa kwa kemikali na mabomu ni sababu zinazochangia kwa kiasi kikubwa ukosefu wa nguvu za kiume,” anasema.

 Anasema kemikali hizo zinaathiri uzalishaji wa vichocheo na usukumwaji wa damu kutoka katika moyo hadi katika uume.

Anashauri  kuwa ili kuepukana na tatizo la nguvu za kiume  hasa kwa wale wenye msongo wa mawazo sulushisho ni kubadili mfumo wa maisha.

“Kuhusu mvurugiko wa homoni, udhibiti wa serikali unahitajika. Maziwa ya ng’ombe, yanayokamuliwa wakati ng’ombe amechomwa sindano pamoja kemikali za kuvulia samaki zidhibitiwe,” anasema.

Anasema uwiano mbovu wa vichocheo unaweza kutibika hospitali kwa dawa zinazorekebisha mfumo huo  na pia zipo dawa za asili.

Mmea wa Alikisusi (licorice) kwa kisayansi Glycyrrhiza Giabra una uwezo wa kutengeneza uwiano wa vichocheo kwa wanaume wenye matatizo ya nguvu za kiume.

 

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Wanaotumia runinga kwa muda mrefu hupoteza nguvu za kiume

WANAUME wanaotumia muda wa saa tatu na zaidi kwa siku kutazama runinga wanapoteza nguvu za kiume ukilinganisha na wale wanaotazama runinga mara chache.

Utafiti uliofanywa na Chuo Kikuu cha Afya ya Umma cha Havard (HSPH) kilichopo Boston nchini Marekani, umebaini kuwa kuporomoka kwa kiwango cha mbegu za kiume kunahusiana moja kwa moja na kutofanya mazoezi na kutazama runinga kwa muda mrefu.

Imeelezwa kuwa wanaume wanaotazama runinga kwa zaidi ya saa 20 kila wiki wanapoteza asilimia 44 ya mbegu za kiume ukilinganisha na wale wasiotumia muda mrefu katika runinga.

Vilevile, wanaume wanaofanya mazoezi kwa zaidi ya saa 15 kwa wiki, wana uwezo wa kuongeza asilimia 73 ya mbegu zao ukilinganisha na wale wasiofanya mazoezi au wanaofanya mazoezi chini ya saa tano kwa wiki.

Kiongozi wa utafiti huo, Dk Audrey Gaskin alisema mtindo wa maisha unachochea zaidi upungufu wa mbegu za kiume na uzalishwaji wa mbegu za kiume.

Mtafiti huyo alifanya uchunguzi wa viwango vya mbegu za kiume za wanaume 189 wenye umri wa kati ya miaka 18 na 22 kuanzia mwaka 2009 hadi 2010.

Wanaume hao walihojiwa kuhusu kiwango cha ufanyaji wao wa mazoezi, muda wanaotumia katika kutazama runinga au filamu katika kipindi cha miezi mitatu.

“Baada ya utafiti huo, nusu ya wanaume wasiofanya mazoezi na waliotumia muda mrefu katika runinga walikuwa na kiwango hafifu cha uzalishaji wa mbegu,” alisema Dk Gaskin.
Dk Gaskin alisema: “Masuala mengine ya kiafya yanayoweza kuathiri kiwango cha mbegu za kiume ni chakula, msongo wa mawazo na uvutaji wa sigara,” alisema.

Daktari huyo alisema mwanamume anapokaa kwa muda mrefu katika sofa mbegu za kiume zinapata kiwango kikubwa cha joto ambalo huathiri uzalishwaji wa mbegu.
Alisema wanaume wanaohitaji watoto wanatakiwa kuacha kuvaa nguo za ndani zinazobana ili kuimarisha kiwango cha mbegu za kiume huku madereva na waendesha baiskeli wakionywa kuwa katika hatari ya kupungukiwa kutoa mbegu nyingi.

Mhadhiri Mkuu katika Chuo Kikuu cha Sheffield nchini Uingereza, Dk Allan Pacey anasema matokeo ya utafiti wake yatasaidia kuelimisha umma.

Hata hivyo, Daktari bingwa wa Uchunguzi wa Magonjwa kwenye Kitengo cha Patholojia katika Hospitali ya Muhimbili, Henry Mwakyoma aliyewahi kufanya utafiti kuhusu ugumba kwa wanaume, alisema bado utafiti wa Dk Gaskin una maswali mengi.

“Siwezi kuukubali au kuukataa utafiti wake, inawezekana ni mionzi au joto ndilo linalosababisha udhaifu wa mbegu hizo, lakini bado utafiti wake una maswali mengi,” alisema Dk Mwakyoma.

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Meditation, Stress, and Your Health

Meditation is a simple technique that, if practiced for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation.
The meditative technique called the "relaxation response" was pioneered in the U.S. by Harvard doctor Herbert Benson in the 1970s. The technique has gained acceptance by physicians and therapists worldwide as a means of relieving symptoms of conditions ranging from cancer to AIDS.
   
When our bodies are exposed to a sudden stress or threat, we respond with a characteristic "fight or flight" response. The ''adrenaline rush'' we experience is a result of the release of the hormones epinephrine (adrenaline) and norepinephrine. They cause an increase in blood pressure and pulse rate, faster breathing, and increased blood flow to the muscles.
The relaxation response is a technique designed to elicit the opposite bodily reaction from the "fight or flight" response -- a state of deep relaxation in which our breathing, pulse rate, blood pressure, and metabolism are decreased. Training our bodies on a daily basis to achieve this state of relaxation can lead to enhanced mood, lower blood pressure, and a reduction of everyday stress.
The relaxation response technique consists of the silent repetition of a word, sound, or phrase -- perhaps one that has special meaning to you -- while sitting quietly with eyes closed for 10 to 20 minutes. This should be done in a quiet place free of distractions. Sitting is preferred to lying down in order to avoid falling asleep. Relax your muscles starting with the feet and progressing up to your face. Breathe though your nose in a free and natural way.
 
During a meditation session, intruding worries or thoughts should be ignored or dismissed to the best of your ability by focusing on the sound, word or phrase. It's OK to open your eyes to look at a clock while you are practicing, but do not set an alarm. When you have finished, remain seated, first with your eyes closed and then with your eyes open, and gradually allow your thoughts to return to everyday reality.
The technique requires some practice and may be difficult at first, but over time almost anyone can learn to achieve the desired state of relaxation. In his book The Relaxation Response  (published in 1975 and reissued in 2000), Benson recommends practicing the technique once or twice a day. He recommends not practicing the relaxation response within two hours after eating a meal because the digestive process may interfere with the technique.
The relaxation response can also be elicited through other meditative and relaxation techniques. No matter how the relaxation state is achieved, the physical and emotional consequences of stress can be reduced through regular practice.

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10 Relaxation Techniques To Reduce Stress On-the-Spot

If your hectic lifestyle has got you down, experts say relaxation techniques can bring you back into balance -- some in five minutes or less.

   
    The kids need a ride to school, your husband can't find his shorts, your boss has just scheduled an online meeting, and your best friend desperately needs your help -- all at the same time.
    Is it any wonder that you can't find a minute for relaxation? In fact, if you're like most women, you may have even forgotten how to relax.
    And though experts say that some stress is good for you -- it can sharpen your senses and your mind -- too much stress is bad for your mental and physical health. At the same time, relaxation can do wonders to restore balance in your life -- and may even reduce some of the health risks associated with stress.
we talked to the experts to learn more about relaxation -- and how to attain it. What follows are 10 on-the-spot techniques you can use -- any time and almost anywhere -- to reduce the tension in your life.

1. Meditate
If you're thinking meditation means twisting your body into an uncomfortable position and uttering "oohs" and "omms" for an hour, guess again. Any repetitive action can be a source of meditation, says Herbert Benson, MD, author of The Relaxation Response and director emeritus of Benson-Henry Institute for Mind Body Medicine in Chestnut Hill, Mass. This includes walking, swimming, painting, knitting -- any activity that helps keep your attention calmly in the present moment.
When you catch yourself thinking about your job, your relationship or your lifelong to-do list, experts say to simply let the thought escape, and bring your mind back the repetition of the activity. Try it for just 5 to 10 minutes a day and watch stress levels drop.

2. Picture Yourself Relaxed
Is your mind too talkative to meditate? Try creating a peaceful visualization, or "dreamscape." To start, simply visualize anything that keeps your thoughts away from current tensions. It could be a favorite vacation spot, a fantasy island, that penthouse in New York City -- or something "touchable," like the feel of your favorite silk robe or cozy sweater.
The idea is to take your mind off your stress, and replace it with an image that evokes a sense of calm. The more realistic your daydream -- in terms of colors, sights, sounds; even touch and feel -- the more relaxation you'll experience.

3. Breathe Deeply
Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing, says Michael Lee, author of Turn Stress into Bliss and founder of Phoenix Rising Yoga Therapy in Bristol, Vermont. So to turn tension into relaxation, he says, change the way you breathe.
Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips, says Joan Borysenko, PhD, director of Harvard's Mind-Body Clinical Programs. Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.

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5 Ways to Pick Friends Wisely

      I grew up on a large cattle ranch in a remote part of Wyoming. We were hours away from the nearest small town so I went to a little country school with one other pupil—my brother. During my grade school years, I didn’t count my brother as a friend. Instead, we took turns taunting each other at recess.
It was a lonely existence. When I started to attend a public school at the age of fourteen, I quickly learned that friendship building is an art, and one that can be quite messy at times.
       Back then, I wasn’t picky about friends.  I just thought the more, the better. Friends meant I was popular, and when you’re a kid who is different from everyone else, that matters a great deal.
At first I thought that once I grew older, friendships would be more sincere and less superficial. I also used to believe in Santa Claus, so call me gullible. I spent a great deal of my early life lacking confidence in my ability to make my dreams come true.
     And then there was always that exhortation from adults to “Quit dreaming . . . be practical!” As I’ve gotten older, however, I’ve realized that I deserved better than friends who either would not or could not help me become my best self.
     Plato once said, “People are like dirt. They can either nourish you and help you grow as a person or they can stunt your growth and make you wilt and die.”
     Jesus said the same thing in his parables when he warned against putting down roots in poor soil. If we are not nourished, our souls will choke and wither away. It has been said that we grow where we are planted, and rich soil is likened to a noble and good heart.
Pick your friends with care—they create the environment in which you will either thrive or wilt. Give everyone the opportunity to be a friend, but share your dreams and goals only with those who value them as much as you do.

Here are 5 ways to pick better friends:

1. Change whom you hang around with – You have different friends for different parts of your life. If you have moved into a phase of life where you’re determined to set your own course, find people who can help you visualize what that future can look like. Like it or not, you become similar to the friends you hang out with. Your associations have a lot to do with where you’re at in every area of your life. Your friends are going to influence your behavior, so why not pick ones who will be a positive influence?

2. Establish a benchmark test for choosing friends – Ask yourself whether spending time with this person will lift you up or drag you down? Will spending time with this person help you to become your best self? Will you be happier after spending time with this person? Will this person help you achieve your most important goals? If not, find friends who will.

3. List five people who can help you achieve your dreams and goals – Make a list of five people whom you trust to listen to you attentively and tell them about your dreams and goals. Sharing details of our life creates trust, and if you don’t feel you can trust a person with the most vulnerable part of yourself—your dream—find someone else for a friend.

4. Create your own Advisory Board – Identify a group of friends who can help nourish the best in you. Meet with them regularly. Advisory Boards are made up of people who will lift you up, challenge, inspire, and hold you accountable.

5. Find a mentor – Have you ever talked with someone who thought you could accomplish more than you thought you could? Who gave you permission to follow your dreams? Who saw more in you than you saw in yourself? This is exactly the kind of person who would make a great mentor and encourage you to move toward your goals.
One of the best moves you can make in life is to surround yourself with friends who see the potential in you that you may not even see in yourself.

What criteria do you have for finding good friends who help you be your best self?

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How to Pick Good Friends

Making good friends isn't always easy. Developing friendships depends on many factors, including your personality type, upbringing and neighborhood. The hardest part about making new friends is trying to meet new people. It's normal for this process to be difficult, as you might feel nervous, shy or awkward about approaching people. However, when you start making meaningful and supportive friendships, you'll be glad you made the effort.

Step 1

Reflect on the qualities that are important to you in a good friend. Similarly, think about the traits you don't want that person to have. Although most people agree that certain basic qualities are necessary in a good friend, such as loyalty, honesty and dependability, you might find other traits equally important. For example, you may want a friend who can spend a lot of time with you. You may also prefer to have friends who avoid behaviors you consider negative, such as smoking or drinking.

Step 2

Develop your interests. Join a sports team or a club. Picking good friends is easier when you have something in common. You don't have to like everything your friends like, but you're more likely to find people you want to spend time with when you share the same interests.

Step 3

Improve your self-esteem. You enjoy being around people who feel good about themselves. No one likes to be around people who are negative. You're more likely to attract friends with positive qualities when you focus on your own positive traits, according to Kids Health.

Step 4

Be authentic in your interactions with others. Don't put on a phony act just to impress other people. You'll end up attracting people you don't have anything in common with, and you'll have to work hard to keep the act up all the time.

Step 5

Volunteer at a local charity or hospital. People who have a commitment to helping others are usually the kind of people you want as friends. According to the National Mental Health Information Center, volunteering provides an opportunity to make connections with people who are conscientious, empathic and kind-hearted.

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JINSI YA KUPANGILIA NA KUTUMIA MUDA WAKO VIZURI!

MAMBO SABA (7) MUHIMU YA KUZINGATIA:

 

Bila shaka umeshawahi kusikia msemo wa wenzetu wa magharibi usemao “Time is Money”. Yawezekana kwamba msemo huo,kwa tafsiri ya moja kwa moja, unamaanisha kwamba muda ni pesa. Lakini ninavyoelewa mimi msemo huo unaongelea au unajaribu tu kuonyesha jinsi gani muda ni kitu cha thamani! Jinsi unavyoutumia muda wako hivi leo ni ishara tosha ya jinsi kesho yako itakavyokuwa.

Kwa upande mwingine umeshawahi kusikia mtu au watu fulani fulani wakilalamika kwamba “hawana muda” wa kufanya kitu fulani. Sababu itolewayo mara nyingi ni kwamba wapo “bize”. Wapo ‘bize” na ndio maana hawana muda wa kujitolea katika shughuli mbalimbali za kijamii.Ndio maana hawana muda wa kikao cha harusi cha rafiki,ndugu au jamaa.Hawana muda wa kuhudhuria msiba wa mtu. Wapo “bize” na ndio maana hawakuweza kukupigia simu nk.

Sasa inakuwaje mtu mmoja awe na muda na wakati huo huo mtu mwingine asiwe kabisa na muda wakati sote tunaishi kwenye dunia moja na siku ina masaa yale yale 24? Sababu zinaweza kuwa nyingi. Zingine zinaweza kuwa ni za visingizio tu.Zingine zinaweza kuwa za kweli na za uhakika.

Pamoja na hayo, jinsi unavyotumia muda wako, jinsi unavyopangilia mambo yako, ratiba zako nk, ni sababu ya kutosha kama una muda wa ziada wa kufanya mambo mengine mengi uyapendayo ikiwemo mapumziko, muda wa kukaa na wanafamilia yako, kufuatilia maendeleo ya watoto shuleni na lolote lile ambalo unapenda kulifanya lakini umekuwa hulifanyi kwa sababu au kisingizio cha ukosefu wa muda.

Leo tutaangalia baadhi ya mambo ambayo unaweza kuyafanya ili kuokoa muda ili kujipatia muda unaohitaji kwa sababu ambazo nimezitaja hapo juu;

    

• Anza siku yako mapema: Hili ni la msingi sana.Amka mapema. Ukiianza siku yako mapema, sio tu kwamba kuna faida za kiafya kama ambavyo tutakuja kuziongelea katika siku za mbeleni, bali unakuwa na muda wa ziada wa kuiandaa ratiba kamili ya siku yako. Kwa ujumla binadamu anatakiwa kulala kwa muda wa masaa nane. Siri ya kuamka mapema inaanza na kwenda kulala katika muda unaofaa ili upate hayo masaa manane. Kumbuka siku njema huonekana asubuhi.Ipe siku yako mwanzo mzuri.

• Orodhesha mambo unayotaka kufanya: Ushasikia msemo usemao; Mali bila daftari hupotea bila kujua. Hali ni hiyo hiyo hata katika suala zima la muda. Unapoianza siku hakikisha umeorodhesha mahali kwenye kikaratasi au kidaftari chako cha kumbukumbu mambo yote ambayo umedhamiria kuyafanya katika siku inayokukabili.Katika zama hizi za sayansi na tekinolojia,simu nyingi za viganjani zina huduma ya kalenda ambayo unaweza kuitumia kuorodhesha mambo unayotaka kufanya kesho,mwezi ujao au hata mwakani.Zitumie.Andika pia na muda ambao ni lazima utimize mambo hayo.

Faida za kuorodhesha mambo unayotaka kufanya ni kwamba kwanza orodha hiyo itakuwa inakusuta. Itakuwa inakuuliza,ulisema leo utafanya hivi imekuwaje? Pili orodha hiyo hiyo itakupa pia nguvu au ari ya kutimiza malengo yako. Tatu na muhimu zaidi kama mada yetu ya leo inavyodai, utaokoa muda. Utafanya kila jambo kutokana na muda uliojipangia kwani orodha itakuwa inakuonyesha kwamba siku bado haijaisha na mengine yanakungoja.

Pia wakati unaandika orodha yako, kumbuka kuweka pamoja mambo ambayo yanaweza kufanyika kwa pamoja au katika muda huo huo.Kwa mfano, leo umepanga kwenda katika benki fulani kuomba mkopo wa biashara.Wakati huo huo umepanga kwenda kwa chakula cha mchana na rafiki yako anayefanya kazi katika benki hiyo hiyo. Hayo unaweza kuyatimiza kwa pamoja. Unaweza kumuona meneja wa mikopo wa benki na kisha baada ya kumaliza ukaenda na rafiki yako kupata chakula. Hakikisha tu kwamba rafiki yako sio huyo huyo tena ndio meneja wa mikopo.Hapo kutakuwa na harufu ya ufisadi.Unajua tena jinsi mambo yalivyo nchini mwetu hivi sasa.Kuwa makini.

• Weka kipaumbele: Hili linaendana moja kwa moja na hilo hapo juu. Unapoandika orodha yako, weka kipaumbele katika mambo ambayo ni muhimu zaidi.Hayo yaweke juu kabisa katika orodha yako. Kipaumbele kinaweza kutokana na umuhimu wako binafsi kwa jambo fulani, muda nk

• Jifunze kutoahirisha mambo: Mara nyingi huwa tunakamatwa na uvivu na kusema hili nitalifanya kesho au keshokutwa.Tunasema linaweza kusubiri. Ukweli ni kwamba ni kweli jambo hilo litasubiri. Cha msingi kukumbuka ni kwamba jambo hilo litaendelea kukusubiri mpaka hapo utakapoamua kulifanya! Haliendi popote.Ushauri wangu ni kwamba ule ambao hata wazee wetu walipenda kutukumbusha,Linalowezekana Leo Lisingoje Kesho.Unapoahirisha kutimiza jambo fulani kumbuka kwamba unazidi tu kuongeza mambo katika orodha yako ya kesho au keshokutwa. Huo ndio mwanzo wa kuchanganyikiwa, kukosa kabisa muda wa kufanya yale uyapendayo zaidi maishani zaidi ya kazi na kutafuta hela.
• Muda na marafiki:
  Kama nilivyosema hapo mwanzoni, mada ya leo ni kujaribu kuona jinsi gani mtu anaweza akaokoa muda ili apate muda wa kuwa karibu zaidi na ndugu,jamaa na marafiki katika mambo ya kijamii nk. Lakini utashangaa nikikuambia kwamba marafiki pia wanaweza kuwa chanzo kizuri cha matumizi mabaya ya muda wako?Liangalie hili kwa makini kwani inategemea sana na aina ya marafiki na jinsi mnavyoamua kutumia muda wenu.

Kwa mfano kama una rafiki ambaye hazingatii muda,hana miadi ya uhakika huyo anaweza kuwa mzigo katika suala zima la matumizi ya muda. Angalia kwa makini urafiki wenu. Jaribu kumuelekeza mwenzako kuhusu umuhimu wa muda katika ratiba na mipangilio yenu.Naamini ataelewa. Pia jaribu kuangalia,mnapokutana kama marafiki,mnatumiaje muda wenu? Je mnatumia muda huo kupanga mikakati ya maana ya maisha au mnaishia tu kusengenya watu na kupiga umbea? Sihitaji kukuambia kitu zaidi.Unajua cha kufanya.

• Fanya jambo zaidi ya moja kwa wakati mmoja: Kwa kiingereza hili linaitwa “Multi-tasking”. Yapo mambo ambayo unaweza kuyafanya kwa wakati mmoja. Mifano ipo mingi. Kata kucha zako ukiwa unaangalia televisheni, sikiliza taarifa ya habari huku ukiandaa nguo zako za kuvaa kesho kazini. Unaweza pia kujibu barua pepe zako wakati unapata kifungua kinywa.Mifano ipo mingi. Cha msingi ni kuhakikisha kwamba hayo mambo mawili unayojaribu kuyafanya yanawezekana kufanyika kwa wakati mmoja na pia ni salama kufanya hivyo.Kwa mfano sikushauri uongee kwenye simu ya mkononi wakati unaendesha gari.Sikushauri utumie chombo chochote cha umeme wakati ukifanya shughuli zingine.Angalia usije kuwa kama yule jamaa ambaye alikuwa anapiga pasi,simu ikaita.Badala ya kupokea simu,akapokea pasi! Ni hatari.
• Jipange, pangilia ratiba: Ukipenda unaweza kusema hili la kujipanga na kupangilia ratiba ni mkusanyiko wa yote niliyotaja hapo juu. Muda mwingi sana huwa tunaupoteza kutokana na kutopangilia vizuri mambo yetu,ratiba zetu za kila siku. Upo umuhimu kwa mfano wa kupangilia shughuli zetu kutokana na sehemu za kijiografia.Kwa mfano kama una shughuli ambazo zinahitajika kufanyika mjini(siku hizi huwa Napata tabu kubainisha wapi ni mjini), hakikisha kwamba unapokwenda mjini unazikamilisha zote kwa wakati mmoja. Haingii akili kwanini mtu aende mjini zaidi ya mara tatu kwa siku.Kwanini alipoenda mjini asubuhi asingefanya yote aliyotakiwa kuyafanya? Hali ni hiyo hiyo hata majumbani mwetu. Utakuta mtu amefanya safari zaidi ya mia mbili kutoka chumbani kwenda jikoni. Kwanini? Jibu rahisi ni ukosefu wa mpangilio.

Mbinu za kuokoa muda ni nyingi zaidi ya hizi chache ambazo nimeziorodhesha. Unaweza kuongezea katika orodha hii.Jambo muhimu la kukumbuka ni kwamba yawezekana kabisa kupata muda wa ziada wa kufanya mambo uyapendayo maishani. La msingi ni kuwa na mpangilio wa muda.Tumia mbinu hizi na zinginezo ili kufanikiwa katika suala la muda.Usilale zaidi ya masaa manane kwa siku. Muda ni zawadi kutoka kwa muumba.Utumie vizuri.

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