The programme is led by Elizabeth Ndinda, an education mission curator at the African Leadership University (ALU), who once faced similar challenges after becoming a mother at 19.
Having experienced the weight of stigma and the struggle to continue her education, Ndinda said she felt compelled to create opportunities for other young mothers to rebuild their lives.
“I gave birth to my firstborn at 19, but I was supported to go back to school. That changed everything for me,” she said. “Now, I want to create the same opportunity for others, to help them dream and live their dreams, because they can.”
The initiative, launched to mark the International Day of the Girl Child on October 11, 2025, brought together ALU students and community members in Kabuga. Participants provided mentorship sessions, essential household items, and a long-term plan to support the young women’s education and personal development.
“We want to make real change in these girls’ lives and show them that they too are leaders,” Ndinda said. “We have a three-month mentorship plan, and a three-year roadmap for those who wish to return to school or pursue higher education.”
Among the beneficiaries is 27-year-old Claudine Niyigena, who became a mother while still at home as a teenager.
“Giving birth while still at home as a teen is very challenging. You face rejection, drop out of school, and life becomes hard,” she said. “This support makes me believe that people care. I still dream. I want to own a wholesale shop and live a sustainable life.”
Cynthia Umuhoza, another beneficiary, echoed this sentiment. “When you’re young and pregnant, people judge you and discriminate against you. Meeting people who understand that pain gives us new strength,” she said. “I dream of owning a boutique one day and helping other girls who have been through what I faced.”
The initiative reflects the 2025 International Day of the Girl Child theme, “The Girl I Am, The Change I Lead.” It emphasises that young women are not just recipients of support but also potential leaders and agents of change in their communities.
For ALU student Natasha Uwase Muneza, participating in the campaign was transformative. “Meeting these mothers showed me how much potential lies in compassion and community. Their resilience gives me more hope for Rwanda’s future,” she said.
Nigerian ALU student Isoma Holyseed Victor, who joined the outreach, highlighted the importance of African-led solutions.
“Too often, Africans are told to look outside for help. But we can be our own saviours by understanding our people’s struggles and creating solutions that come from within,” Isoma said.
Local leaders have also welcomed the initiative. “We are grateful for this support, but it’s also a reminder that these girls are leaders too,” said Janvier Sabato, Executive Secretary of Kabuga 1 Cell. “They must use this opportunity to change their lives and inspire others.”
What began as a small act of compassion is now shaping into a model for empowerment. Ndinda and her team plan to expand the initiative to other parts of Rwanda, building a network of mentorship and sisterhood that uplifts women who once felt left behind.
“I was lifted by women who believed in me, one even paid my school fees through university,” Ndinda said. “Now, it’s my turn to lift others. It doesn’t take much to change a life. We can all start with what we have.”
This will be the first time the global cycling showpiece is held on African soil, marking a historic milestone for Rwanda and the continent.
Organisers expect more than 15,000 visitors, including cycling stars, coaches, officials, fans, and dignitaries. Alongside the competition, guests will rely on Kigali’s hotels, restaurants, and service providers to experience the best of Rwandan hospitality.
The Union Cycliste Internationale (UCI) has already listed a number of establishments expected to play a central role in receiving participants and spectators.
In Kigali and beyond, operators say preparations are well advanced. Mutabazi Clément, a manager at RSB, which owns 14th Avenue Wine Bar and Restaurant and Soy Asian Table, confirmed that their venues are fully ready.
“We have redecorated the restaurant with cycling-themed designs in UCI colours so that customers can enjoy the race atmosphere. Our staff have been given sufficient rest to ensure they are ready to deliver during peak service,” Mutabazi said.
In Musanze, Meza Malonga, a high-end restaurant offering African cuisine, has already secured early reservations.
“So far, around 25 guests have booked with us,” said Mushime Théoneste, the manager. “We also see this as an opportunity to build long-term business connections.”
Hotels and eateries across the capital are reporting similar levels of readiness. At The Rock Bistro, known for its meat dishes, manager Uwitonze Audrey said they have completed all necessary preparations:
“International visitors tend to give quick feedback if something isn’t right. This motivates us to further improve our services while presenting Rwanda positively,” she explained.
At Boho Restaurant in Kimihurura, Head of Business Development Apophia Katukwire said they have trained staff to handle large numbers of visitors and hired additional temporary workers to cope with the expected surge. Similarly, Khana Khazana, an Indian restaurant in Nyarutarama, has expanded its kitchen to serve more people during the event.
Hospitality operators agree that the championships will not only generate significant revenue but also provide an opportunity to showcase Rwandan cuisine and service excellence to a global audience. Many believe the event will reinforce Rwanda’s position as a premier destination for international conferences and sporting events, while leaving a lasting impression on visitors.
Beyond her public image, she is an entrepreneur who seamlessly blends fashion, business, and philanthropy, most notably by supporting children from underprivileged families with school supplies to promote education.
But while her polished appearances often steal the spotlight, Kate lives a personal life that surprises many. She is unapologetic about her choices, prioritising happiness even when it sparks mixed reactions from the public.
One example is her love for animals—particularly her eight dogs, which she openly showers with affection and care, even buying land for them. For her, the bond is genuine, though some critics see it as excessive.
In an exclusive sit-down with IGIHE, Kate opened up about her journey, lifestyle, and values—from her playful childhood to her passion for giving back, and everything in between.
{{IGIHE: Who is Kate Bashabe?
}}
Kate Bashabe is an ordinary Rwandan woman who loves people, is calm, and enjoys things that bring happiness.
{{What kind of child were you growing up?
}}
As a child, I was very playful, and that energy has never really left me. I still keep everyone at home entertained with my liveliness. Back then, my parents were often concerned, wondering if I would return home safely or without any injuries. Despite my playful nature, I was also a well-behaved and respectful child.
{{We often see you attending football matches outside Rwanda. Which teams do you support?
}}
I am a big fan of Liverpool, but I also support Arsenal. I started following Liverpool when I was in the UK. As for Arsenal, I was once lucky to be invited by the club itself, and that was a very joyful experience because it’s something many people dream of but never get the chance to do. So whenever I get the opportunity, especially to watch Liverpool, I always go because I support them passionately.
{{How do you usually spend your day at home, from morning until night?
}}
When I don’t have work commitments, I often spend time with children from families I am close to. They enjoy being around me because I still have a childlike energy. I love playing, dancing, and watching movies. I also dedicate a lot of time to my dogs, which I love dearly. I currently have eight of them. On such days, I don’t feel the need to do much else. I take time to relax, watch films, or exercise, as fitness is something I really enjoy.
{{How did you develop such a strong love for dogs?
}}
I grew up in a household where dogs were part of the family. My father kept as many as seven, so I was surrounded by them from a young age, and that is where my affection for dogs began. As I got older, I always dreamed of owning my own and caring for different breeds. Beyond companionship, my dogs also provide security at home.
Of course, some people have different opinions, especially when I share a lot about them on social media. They may think I go overboard, but it simply comes from genuine love. Perhaps in the future, I’ll share less, but they remain a big part of my life.
{{With eight dogs, how do you manage their care professionally?
}}
Taking care of dogs is almost like managing another project. If I didn’t have the means, I couldn’t do it, because it requires both time and significant resources. They eat a lot, mostly meat, which is costly. To support them, I even set aside savings specifically for their needs and allocated land where I grow food for them.
Caring for them goes beyond feeding. It includes cleaning, medical care, and monitoring their overall well-being. My dogs eat twice a day, receive vaccinations regularly, and have a dedicated veterinarian who checks on them. It truly is a lot of work, but I see them as part of the family, deserving of proper attention and professional care.
{{What kinds of sports do you enjoy?
}}
I go to the gym regularly, but I also enjoy walking every evening. The area where I live has hills, so walking there is refreshing. I also love swimming—it’s something I enjoy a lot. Going to the gym and lifting weights helps me stay strong so that when I grow older, I will remain healthy.
{{What do you love so much that you think you might actually be addicted to it?
}}
I love eating! That’s actually why I do a lot of exercise, because I eat a lot and not always the healthiest foods. I love rice, fries, meat, and mayonnaise. I can eat up to four times a day. Honestly, I really love food. If I didn’t exercise, I would gain too much weight. For me, food is life, especially when I enjoy it with a cold soda—it makes me feel alive.
{{What is the most painful experience you’ve ever gone through?
}}
The death of my grandmother. She was my closest friend. When she passed away, it left me traumatised for a long time. Even my parents didn’t know how to help me through it. I struggled in school, and her death broke me completely. I was deeply hurt, and even today, I still think about her.
{{What’s your secret to looking good and maintaining your figure?
}}
The real secret is having a good heart. Let me explain: if you keep stressing about life, it becomes even harder. But if you stay positive, keep smiling, and choose to live with joy, that shows on the outside too. There’s really no magic secret. It’s about being kind, staying humble, and enjoying life with others without thinking of yourself as above anyone else. Life is short, and none of us know what tomorrow will bring.
{{You once participated in MTN Rwanda’s beauty contest and won. Why didn’t you pursue pageantry further like other girls who later competed in Miss Rwanda?
}}
Yes, I was crowned “Miss Nyarugenge” in the MTN Rwanda competition, and we were supposed to move forward to the final round. Unfortunately, my father was in a car accident at the time, and I had to travel to Kenya where he was. I couldn’t continue with the competition. I had set my heart on becoming Miss Rwanda, but once it didn’t work out, I decided to shift my focus and put my energy into business instead.
{{As a businesswoman, what is the first project you worked on that brought you significant income?
}}
It was a contract with MTN. Imagine, I was still in secondary school when I signed it, and it was worth about 1 million Rwandan francs, which was a lot of money at the time. I was paid monthly, and I also earned from having my face on billboards and in newspapers. That was the starting point for my business journey. I saved every franc I earned—I didn’t even spend a coin on clothes. Later, I invested those savings into my own business.
{{What inspired your passion for helping underprivileged children?
}}
Kate Bashabe: I would say my grandmother inspired me the most. She helped so many people, and I lived with her for a while, so I saw that spirit of generosity firsthand. My mother also has a very giving heart. But beyond family influence, it also comes from within. If you don’t genuinely have that heart, you won’t do it, even if your family does. For me, it’s part of who I am—the desire to give and do good.
{{Despite your financial independence, some say women no longer need a husband. What’s your take?
}}
Everyone has their own choices in life. I can’t judge those who feel they don’t need a husband once they have money. But personally, I do want a husband. I dream of having a family, and I don’t believe that financial independence should take that away. Even if I had all the money in the world, I would still wish for a family, because it is something every person naturally desires.
{{Considering your age, what advice would you give to an 18-year-old girl?
}}
My advice would be to pay close attention to the people around you, the groups you associate with, and the friends you spend the most time with because they can influence your direction in life. I would also encourage having a mentor, someone who can guide you and help you understand things better. This could even be a parent, since they often have wisdom in areas you may want to pursue. Lastly, it’s important to remain humble and open to advice, listen carefully, and then choose the guidance that is best for you.
{{How did you receive the recent law passed in Rwanda that allows a woman to carry a child for another through surrogacy?
}}
I don’t have much to say about the law itself, because people’s situations are different. There are women who may not have the ability to carry a child themselves, and this gives them an option to still experience motherhood. However, I would personally prefer to carry my own children.
“Improving physical activity, reducing sedentary time and ensuring quality sleep in young children will improve their physical, mental health and wellbeing, and help prevent childhood obesity and associated diseases later in life,” said Dr. Fiona Bull, WHO programme manager for surveillance and population-based prevention of noncommunicable diseases, when the new guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age were released in April 2019.
Experts at Harvard Medical School note that the goal is not to eliminate screens entirely but to create healthy boundaries that support a child’s physical, mental, and emotional well-being.
{{1. Understand recommended screen time limits}}
Paediatricians from the American Academy of Paediatrics advise that children younger than two years should avoid screen time entirely, except for video chatting with family.
For children aged two to five, screen use should be limited to one hour per day of high-quality content, ideally co-viewed with a parent to help children understand and apply what they see. Older children and teens should also have limits to ensure screens do not replace sleep, physical activity, or real-life social interactions.
2. {{Model healthy screen habits yourself}}
According to psychologists at the American Psychological Association, children learn a great deal from observing their parents. Demonstrating healthy digital habits, yourself—like putting your phone away during meals or family conversations—sets a strong example. Parents who show balance and intentionality in their own screen use help children develop similar self-control.
{{3. Create screen-free zones and times
}}
Experts from Mayo Clinic recommend establishing clear boundaries around device use. Declaring certain areas like bedrooms or dining rooms as screen-free zones helps protect sleep and family connection.
Additionally, setting times when screens are turned off, such as during meals or an hour before bedtime, promotes better rest and stronger family bonds.
{{4. Choose high-quality content
}}
Media specialists from Common Sense Media suggest that not all screen time is created equal. Choosing educational, age-appropriate, and positive content is crucial.
Co-viewing programs or apps with your child allows you to discuss what they’re seeing, answer questions, and help them think critically about media messages.
{{5. Encourage alternative activities
}}
Harvard Medical School highlights that when children have engaging alternatives to screen time, it becomes easier to set limits. Encourage hobbies, outdoor play, reading, and creative activities. These pursuits not only reduce screen dependency but also support cognitive development, social skills, and emotional health.
{{6. Communicate openly about technology use
}}
Experts at the American Academy of Paediatrics advise parents to involve children in creating screen rules.
Having open discussions about why limits are important fosters cooperation and helps kids understand the benefits of moderation. Older children, especially teens, are more likely to respect guidelines when they feel heard and included in the decision-making process.
{{7. Use technology to manage technology
}}
Technology can help parents enforce healthy habits. Specialists from the National Institutes of Health note that many devices offer parental controls to limit usage times, block certain apps, or track screen time. These tools provide structure while giving children the chance to learn self-regulation skills gradually.
{{8. Watch for signs of problematic use
}}
Psychologists warn that excessive screen use can sometimes signal deeper issues like anxiety, loneliness, or stress.
Parents are encouraged to watch for signs such as irritability when screens are removed, declining school performance, or withdrawal from family and friends. If these occur, it may be helpful to consult a healthcare professional or counsellor.
Experts worldwide agree that screens are an inevitable part of modern childhood, but balance is crucial. Creating healthy habits around technology helps children enjoy its benefits without sacrificing sleep, learning, or relationships.
Parents who combine clear boundaries, quality content, and plenty of offline activities empower their children to grow up digitally savvy and emotionally healthy.
Supporting kids in managing their screen use is one of the most powerful ways to ensure their well-being and help them develop a balanced, fulfilling life both online and offline.
With the right techniques, even the smallest rooms can feel open, organised, and welcoming. From studio apartments to tiny bedrooms, design is less about size and more about smart solutions.
{{Use light colours to open up the space
}}
Designers at HGTV emphasise that light shades such as whites, soft greys, and pastels reflect more natural light, making a room appear larger and brighter. Darker colours absorb light, which can make walls feel like they’re closing in. Painting walls and ceilings in the same soft tones also creates a seamless look that visually expands the room.
{{Choose multifunctional furniture
}}
Experts from IKEA, a store that offers home furnishings and accessories to make customers’ living spaces more comfortable and stylish, recommend investing in furniture that serves more than one purpose.
Think of a bed with storage drawers underneath, a coffee table that lifts into a desk, or a bench that opens to reveal storage space. These pieces help reduce clutter without sacrificing function or comfort.
{{Maximise vertical space
}}
Interior decorators from Elle Décor highlight the value of vertical storage, especially in small homes. Tall bookshelves, hanging plants, and wall-mounted cabinets draw the eye upward, creating a feeling of spaciousness while also adding storage. Using hooks, floating shelves, or pegboards keeps the floor area free and functional.
{{Let in natural light and use mirrors
}}
According to design professionals from The Spruce, maximising natural light is one of the most effective ways to make a room feel open and airy. Avoid heavy curtains and instead opt for sheer fabrics or blinds. Placing a large mirror opposite a window reflects light and adds depth, creating the illusion of a bigger space.
{{Keep it clutter-free and organised
}}
Organisation is crucial in small spaces. The Container Store’s interior experts say that every item in a small room should have a “home.” Use labelled baskets, drawer dividers, and closet organisers to avoid clutter build-up. The less visible the mess there is, the more serene and spacious a room will feel.
{{Choose the right scale and layout
}}
As reported by Apartment Therapy, selecting appropriately sized furniture is key. Oversized sofas or bulky wardrobes overwhelm small rooms. Instead, opt for slim, streamlined pieces that suit the scale of the room. Furniture with legs also makes a space feel more open compared to pieces that sit flat on the floor.
{{Use rugs and lighting to define zones
}}
In studio apartments or open layouts, rugs and lighting can help define separate areas for sleeping, working, or relaxing. Interior stylists at House Beautiful recommend layering area rugs or using pendant lights to create visual boundaries without building physical walls. This approach improves flow and helps the space feel purposeful.
{{Keep decor minimal but meaningful
}}
Minimalism doesn’t mean empty. Designers from Dezeen suggest selecting a few meaningful art pieces, family photos, or souvenirs to decorate the space without overwhelming it. A curated and personal design approach adds warmth and personality while keeping things visually clean.
Living in a small space doesn’t mean compromising on comfort or beauty. With smart furniture choices, creative storage, and a thoughtful color palette, even the tiniest room can become a place of peace, function, and style.
Experts across the interior design world agree that great design is not about how much space you have, but how intentionally you use it. When every detail is chosen with care, small spaces can feel grand.
While many believe stress relief requires long breaks, vacations, or expensive therapy sessions, science tells us something powerful: just five minutes of the right activity can reset your nervous system and calm your mind. According to Harvard Medical School, short, intentional pauses throughout the day can significantly lower cortisol levels and boost mood, productivity, and mental clarity.
Whether you’re at your desk, in traffic, or on a crowded train, here’s how to bring your stress down, no equipment, no cost, no excuses.
{{Deep breathing
}}
According to the American Psychological Association, deep breathing is one of the fastest ways to interrupt the body’s stress response. In just five minutes, deep belly breathing can slow the heart rate, lower blood pressure, and send a signal to the brain that it’s safe to relax.
Try this anywhere: sit or stand comfortably, place one hand on your belly, and inhale deeply through your nose for four seconds. Hold your breath for four more seconds, then exhale slowly through your mouth for six seconds. Repeat for five minutes, focusing only on your breath. This simple practice can bring immediate calm, even in the middle of chaos.
{{Grounding through the senses
}}
When your thoughts are spinning, grounding exercises help bring you back to the present. According to the Mayo Clinic, engaging your senses can disrupt anxious thoughts and regulate your emotional state.
One effective 5-minute method is the 5-4-3-2-1 technique: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste or imagine tasting. This practice not only reduces stress but also trains your brain to focus mindfully, a technique often used in cognitive behavioural therapy.
{{Mini stretch or movement break
}}
According to Johns Hopkins Medicine, gentle movement, even for a few minutes, can reduce muscular tension and boost endorphins, the brain’s natural stress fighters.
If you’ve been sitting for hours, stand up, roll your shoulders, gently twist your spine side to side, or stretch your arms overhead while taking deep breaths. These small actions increase circulation and release physical tension. If space allows, a quick walk or stair climb can also help reset your mood and sharpen focus.
{{Visualisation
}}
According to the Cleveland Clinic, visualisation, or guided imagery, is a proven technique for calming the nervous system. In just five minutes, imagining a peaceful place such as a beach, forest, or your favourite room can slow brain activity associated with stress.
To try it, close your eyes, breathe slowly, and mentally place yourself in a calming environment. Engage all your senses: feel the warmth, hear the sounds, notice the colours.
This mental “mini-vacation” helps reset your emotional state and is especially effective before meetings, exams, or sleep.
{{The science of micro-breaks}}
According to the University of California, Irvine, short, regular breaks during the day can reduce fatigue, improve focus, and prevent burnout. Even a five-minute pause every 60–90 minutes boosts cognitive performance and emotional regulation.
Stress doesn’t always come from major events; often it builds silently from small, unaddressed pressures. These micro-breaks serve as “pressure valves,” helping you stay mentally and emotionally balanced.
No matter how busy or overwhelming life feels, you always have five minutes, and that five minutes can make all the difference. Whether it’s deep breathing, grounding, stretching, or simply visualising a peaceful space, these practices are supported by science and used by professionals worldwide.
Stress relief isn’t a destination, it’s a daily habit. And with just five minutes at a time, you can build a calmer, clearer, more resilient version of yourself anytime, anywhere.
Far from being a fleeting trend, science increasingly supports the idea that eating more plant-based foods can boost energy levels and strengthen the immune system in profound ways.
A plant-based diet focuses on consuming foods derived mostly from plants, including vegetables, fruits, grains, legumes, nuts, and seeds, while limiting or avoiding animal products. Unlike a strict vegan diet, plant-based eating doesn’t always mean eliminating all animal products; rather, it emphasizes making plants the star of the plate.
When it comes to maintaining high energy levels, plant-based diets offer significant advantages. Plant foods are rich in complex carbohydrates, which provide a steady release of glucose, the body’s primary fuel. Unlike the energy spikes and crashes associated with sugary snacks or processed foods, whole plant foods help keep blood sugar levels stable throughout the day.
A 2023 report from the Harvard T.H. Chan School of Public Health highlighted that people following predominantly plant-based diets reported feeling more energetic and less fatigued than those consuming high amounts of red and processed meats.
Another reason for increased vitality is that plant foods are often less taxing for the body to digest. Meals rich in fruits, vegetables, and whole grains are lighter and easier to metabolize, freeing up energy that might otherwise be used for heavy digestion.
Many plant-based meals also contain high water content, contributing to better hydration, a critical factor in feeling alert and energized.
Beyond energy, the benefits of plant-based eating extend powerfully to the immune system. Plants are packed with vitamins, minerals, antioxidants, and phytochemicals that help the body fight off infections and reduce inflammation. For example, vitamin C, found in citrus fruits, bell peppers, and leafy greens, plays a well-known role in supporting the immune defence.
Additionally, fibre from plants supports a healthy gut microbiome, which is increasingly recognized as a central player in immune health. Researchers have found that about 70% of the immune system is located in the gut, and diets high in fibre can help maintain a balanced and diverse gut flora.
In the context of preventing chronic diseases, plant-based diets have been shown to lower the risk of conditions such as type 2 diabetes, cardiovascular disease, and certain cancers. These chronic diseases can weaken immunity and sap energy levels, so adopting dietary habits that prevent them serves a dual purpose of maintaining health and vigour.
It’s important, however, to plan plant-based diets thoughtfully. Simply removing animal products without replacing them with nutritious plant foods can lead to gaps in essential nutrients like vitamin B12, iron, and omega-3 fatty acids. Dietitians recommend ensuring a variety of plant proteins, including legumes, tofu, nuts, and seeds, while considering fortified foods or supplements when needed.
For many Rwandans and people across Africa, plant-based eating is already familiar territory, given traditional diets rich in beans, vegetables, and whole grains. Yet modern influences and urban lifestyles have increased the consumption of processed and animal-based products. Returning to a predominantly plant-focused plate might not only be a nod to heritage but also a crucial step toward healthier, more energized living.
As conversations about health, climate, and sustainability continue to grow, embracing more plant-based meals appears to be one of the simplest, most effective choices individuals can make for their bodies, communities, and the planet. Whether it’s enjoying a hearty vegetable stew, swapping meat for beans, or discovering new grains like quinoa or millet, the possibilities are endless and delicious.
In the journey toward better energy and stronger immunity, the humble power of plants is proving hard to ignore.
According to the World Health Organisation, adults need at least seven hours of quality sleep each night to function optimally, but millions fall short of this goal, leading to fatigue, poor concentration, and a weakened immune system.
A few simple nighttime habits can significantly improve the way we sleep, helping us wake up feeling refreshed and rejuvenated each morning. Here are a few to consider:
{{1. Create a consistent bedtime routine
}}
Creating a consistent bedtime routine is one of the most effective steps toward better sleep. Going to bed and waking up at the same time each day, even on weekends, helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally.
“Going to bed or waking up at the same time every day of the week helps your ability to fall asleep when you want to. Also, a regular schedule helps to sync your circadian rhythm, which dictates when you feel sleepy or awake,” the National Sleep Foundation advises.
{{2. Limit screen time before bed
}}
Limiting screen time before bed is another crucial habit. The blue light emitted by phones, tablets, and computers interferes with the production of melatonin, the hormone that signals to your body that it’s time to sleep. Experts recommend putting devices away at least 30 to 60 minutes before bedtime and opting for relaxing activities such as reading, gentle stretching, or listening to calming music instead.
{{3. Optimise your sleep environment
}}
The sleep environment itself plays a significant role in sleep quality. A cool, quiet, and dark bedroom helps signal to the body that it’s time to rest. Investing in comfortable bedding and minimising noise and light can create an atmosphere that promotes deeper, more restorative sleep. Even simple steps like using blackout curtains or a white noise machine can make a significant difference.
{{4. Watch what you eat and drink
}}
Another often-overlooked factor is food and drink. Heavy meals late in the evening can disrupt sleep, as can stimulants like caffeine and nicotine. The National Institutes of Health advises finishing dinner at least two to three hours before bedtime and avoiding caffeinated beverages in the late afternoon and evening.
{{5. Manage stress before bed
}}
Equally important is managing stress, which can be a significant barrier to restful sleep. Daily stressors often follow people into the night, making it hard to fall or stay asleep. Relaxation techniques such as deep breathing, meditation, or writing in a journal can help calm the mind and prepare the body for rest.
{{6. Stay physically active during the day
}}
Physical activity during the day also contributes to better sleep. People who engage in regular exercise tend to fall asleep faster and enjoy deeper sleep cycles. However, vigorous workouts too close to bedtime may leave the body feeling too energised to rest, so it’s best to schedule intense exercise earlier in the day.
As temperatures rise and the sun shines brighter this summer, many people notice their skin feeling drier, tighter, or less radiant. The good news is that keeping your skin healthy and hydrated during summer doesn’t have to be complicated. A few simple changes to your routine can help you enjoy the season while maintaining your glow.
According to the American Academy of Dermatology Association (AAD), maintaining proper skin hygiene, such as gentle cleansing and moisturising, is essential to protect your skin barrier and prevent dryness and irritation, especially during hot weather.
One of the most important things is staying hydrated from the inside out. Drinking plenty of water each day helps keep your skin supple and fresh. Including juicy fruits like watermelon, pineapple, and oranges in your diet can also boost hydration while providing vitamins and antioxidants that support healthy skin.
Switching your skincare products for the season can make a big difference. Heavy creams might feel too greasy in the heat, so many dermatologists recommend lighter, water-based moisturisers. Ingredients like hyaluronic acid, glycerin, and aloe vera help your skin retain moisture without clogging pores or feeling sticky.
Of course, sunscreen is essential, even if you’re not spending hours at the beach. The sun’s rays can cause dryness, dark spots, and premature ageing. A broad-spectrum sunscreen with at least SPF 30 protects your skin from damage and keeps your complexion looking smooth and youthful. Remember to reapply every couple of hours, especially if you’re sweating or swimming.
Hot weather and dust can also cause breakouts or make your skin feel grimy. Washing your face gently twice a day helps remove sweat, oil, and dirt. Choose a mild cleanser that won’t strip away your skin’s natural moisture, and avoid harsh scrubs that could cause irritation.
Don’t forget the small protective measures: wearing hats, sunglasses, or light scarves can shield your skin from excessive sun and dust exposure, helping prevent dryness and irritation.
Lastly, stress can often show up on your skin, causing breakouts or dullness. Take time to relax, sleep well, and enjoy activities you love. A calm mind can reflect in a healthier glow.
With just a few smart changes, your skin can stay soft, smooth, and radiant all summer long. Whether you’re working, travelling, or relaxing under the sun, taking a little time to care for your skin is an investment in your confidence and well-being.
Remember: your skin is with you for life—treat it with care, and it will thank you with a glow no filter can match.
Kenyan entrepreneur and former diplomat Hannah Ryder is at the forefront of this movement, leading efforts to spotlight designers who seamlessly blend tradition with modernity. Her Africa Reimagined project aims to showcase African fashion that resonates with the diverse and evolving tastes of the Chinese market.
A striking example of this cultural fusion was seen at the expo, where Development Reimagined staff member and hanfu enthusiast Chen Huiyi paired a Rwandan-designed blouse with traditional Chinese hanfu. This combination reflects a shared vision of preserving cultural heritage by integrating it into everyday life.
“The best way to preserve traditional culture is to ‘wear it out’, letting more people see it and fusing it with daily life,” says Chen. “That’s also what our African designers hope to do.”
African designers who participated in the expo share this philosophy, aiming to introduce their cultures through fashion that bridges history and the present.
Designers from across Africa are actively entering the Chinese market, with ambitions to establish physical stores in addition to showcasing at major events. South African designer Thula Sindi, known for his AfricaRise stores in Johannesburg and Pretoria, sees a strong opportunity for mutual exchange.
“African businesses need to be in China the way Chinese businesses are in Africa,” Sindi said. He plans to open a store in Shanghai, viewing the city as a cosmopolitan gateway with efficient logistics for online shopping and delivery. For Sindi, the strategy is clear: African fashion competes not on trends or price, but on uniqueness, quality, and timeless appeal.
He believes African designs offer something special and enduring, perfectly aligned with the Chinese market’s evolving tastes.
Fellow South African designer David Tlale shares this vision and is actively exploring ways to expand his brand in China. He acknowledges the challenges of entering a new market, including protecting intellectual property and managing cost structures.
Nonetheless, he is enthusiastic about learning from China’s advanced textile technologies to enhance competitiveness. Tlale sees the growing Africa-China partnership as an opportunity for creative cross-pollination that benefits both fashion industries.
Ryder believes the diversity of the Chinese market is an ideal match for African luxury fashion. She highlights the appeal of African brands that emphasise sustainability, unique production methods, and distinctive fabrics.
As China’s consumer base grows wealthier and more sophisticated, demand for authentic and varied offerings is rising, and African designers are well-positioned to meet that demand.
Beyond individual consumers, growing interest from buyers and retailers suggests a promising future in which African fashion establishes a lasting presence in China.
This cultural blending through fashion represents a broader narrative of exchange and collaboration, where tradition is honoured, innovation is embraced, and new expressions emerge that speak to both heritage and the modern world.
