Bongaka Health Care

13/02/2026

Hello fam. How is your antibiotic knowledge?
Try this quiz re bone. 😜💊💊

Are you medication wise? 🤔🤔

💊Take antibiotic quiz below.
💊 Share with your friends and family and check their antibiotics knowledge too. 😜

13/02/2026

Your health deserves precision and professionalism.

Contact us for ultrasound services.

📍 Plot 2870, Extension 10, Gaborone
📞 +267 3919900
📱74018392
📧Info@bongakahealth.co.bw

12/02/2026

We provide Occupational medical examinations 👇👇👇

Occupational medical examinations are not just a compliance requirement — they are a critical investment in workplace safety and productivity.

At Bongaka Health Care, we provide comprehensive occupational medical examinations for companies across Botswana, including:

✅ Pre-employment medicals
✅ Periodic medical examinations
✅ Exit medicals
✅ Food handler medicals
✅ Fitness-to-work assessments
✅ Student & immigration medicals

Our goal is simple:
To help employers meet regulatory requirements while safeguarding the health of their employees.

Healthy employees mean fewer disruptions, reduced risk, and improved performance.

Partner with Bongaka Health Care — your trusted occupational health provider in Gaborone.

Contact us to set up a corporate account.
☎️3919900
📱74018392

11/02/2026

Sleep is not a luxury. It is biological maintenance.

As a Lifestyle Medicine pillar, sleep is where healing happens.

When you sleep 7–9 hours per night:

✔️ Blood pressure naturally drops
✔️ Hunger hormones (ghrelin) decrease and satiety hormones (leptin) improve
✔️ Insulin sensitivity improves
✔️ Cortisol levels reset
✔️ The brain clears metabolic waste through the glymphatic system

Just one week of sleeping less than 6 hours per night can increase insulin resistance and cravings for high-calorie foods.

If your weight won’t shift…
If your blood pressure is unstable…
If you feel constantly exhausted…

Look at your sleep before you blame your willpower.

Sleep is not passive.
Sleep is powerful medicine.

Tonight, aim for:
• A consistent bedtime
• No screens 60 minutes before bed
• A cool, dark room
• 7–9 hours of uninterrupted rest

Protect your sleep like you protect your investments — because it determines your health returns.

09/02/2026

Good day, Dr Kitchin here, your Lifestyle Medicine doctor. I often get asked what lifestyle medicine is and today I decided to explain what it is and how it can improve your health.
So here goes 👇👇👇

What Is Lifestyle Medicine?

Lifestyle Medicine is a medical approach that treats the root causes of chronic diseases — not just the symptoms.

Instead of only prescribing pills, we use evidence-based changes in daily habits to prevent, manage, and sometimes even reverse conditions like:

High blood pressure

Type 2 diabetes

High cholesterol

Obesity

Heart disease

Fatty liver

Some autoimmune and inflammatory conditions

It is real medicine. It is science-based. And it works.

🩺 How Is It Different From Regular Medical Care?

Traditional care often asks:

“What medication can control this condition?”

Lifestyle Medicine asks:

“Why is this happening in the first place — and how do we fix it at the root?”

For example:

Instead of just increasing blood pressure medication, we improve sleep, nutrition, stress, weight, and physical activity.

Instead of only treating prediabetes, we correct insulin resistance through diet and movement.

Medications are used when necessary — but they are not the only tool.

The 6 Pillars of Lifestyle Medicine

I like to explain it as building health on strong pillars:

🥗 Whole-food, predominantly plant-based nutrition

🚶🏾‍♀️ Regular physical activity

😴 Restorative sleep

🧠 Stress management

🚭 Avoiding harmful substances

🤝 Strong social connections

When these are aligned, the body heals better.

💡 What Clients Can Expect Working With Me

A full lifestyle assessment (not just blood tests)

Personalized nutrition guidance

Structured exercise planning

Stress and sleep strategies

Monitoring of progress (weight, BP, glucose, labs)

Medication reduction where safely possible

This is not a quick fix. It is a sustainable health strategy.

A Simple Way to Say It in One Sentence

“Lifestyle Medicine helps your body heal itself by correcting the daily habits that cause disease.”

Contact us for your Lifestyle Medicine consultations.

☎️3919900
📱74018392
📧Info@bongakahealth.co.bw

07/02/2026

WHAT CAUSES SKIN PIGMENTATION ON THE FACE?

Facial pigmentation happens when the skin produces excess melanin (the pigment that gives skin its color). This can lead to dark patches, uneven tone, or spots.
Common causes include:
☀️ Sun exposure – UV rays stimulate melanin production and worsen dark spots.
🤰 Hormonal changes – Pregnancy, contraceptives, or hormonal imbalance can cause melasma.
🧴 Post-inflammatory hyperpigmentation – Dark marks left after acne, eczema, or skin injury.
💊 Medications – Certain drugs can trigger pigmentation changes.
🧬 Genetics & skin type – Darker skin tones are more prone to pigmentation.
⏳ Ageing – Sun damage over time can lead to age spots.

The good news? Most pigmentation can be treated effectively with the right skincare, sun protection, and medical aesthetic treatments.

✨ If you’re struggling with uneven skin tone, book a professional skin assessment to find the root cause and the right solution.

Book your appointment today with us at Bongaka Aesthetics.

☎️3919900
📱74018392

06/02/2026

What is a Ganglion Cyst?

A ganglion cyst is a non-cancerous, fluid-filled lump that commonly appears around the wrist, hand, ankle, or foot. It develops from a joint or tendon sheath and is filled with a thick, jelly-like fluid.

You may notice:
• A visible round lump
• Discomfort or pain (especially with movement)
• Tingling if it presses on a nerve
• Size that changes over time

What is the role of ultrasound?

Ultrasound helps to:
✔ Confirm that the lump is fluid-filled (and not solid)
✔ Differentiate it from other conditions like lipomas or tumors
✔ Assess its size and exact location
✔ Guide needle aspiration if drainage is needed

Ultrasound is quick, safe, and radiation-free — making it an excellent first-line imaging tool for evaluating soft tissue lumps.

If you notice a persistent lump around your wrist or ankle, it’s important to have it properly assessed. Early evaluation helps guide the best management option.

05/02/2026

Yesterday we had the pleasure of talking to Ministry Of Basic Education and Child Walfare staff about Lifestyle Medicine in the Workplace. We thank their leadership for finding it fit to spare time to talk about a topic we hold dearly in our hearts at Bongaka Health Care.

Your workplace must also embrace Lifestyle Medicine, as it is really what health and wellness is about.

Healthy employees don’t just happen — they’re built through daily habits. Lifestyle medicine focuses on the root causes of chronic diseases by addressing nutrition, physical activity, sleep, stress, mental health, and social connection.

When workplaces support healthier lifestyles, employees have more energy, fewer sick days, better focus, and improved morale. The result? A happier, more productive workforce and a healthier organisation overall.

Wellness is not a perk — it’s a smart investment. 💚

If want to learn more about Lifestyle Medicine give us a call.

☎️3919900
📱74018392

04/02/2026

World Cancer Day 2026 | United by Unique

Every cancer journey is different. Every person is unique.

Today we stand United by Unique—recognising that prevention, care, and support must be person-centred, compassionate, and equitable.

Together, through awareness, early detection, healthy lifestyles, and community support, we can reduce the cancer burden. Some cancers can be prevented through implementation of lifestyle medicine pillars-eating more plant predominant meals, building positive relationships and supportive communities, avoiding harmful substances such as to***co and excessive alcohol use, exercising and being physically active, taking care of mental health and managing stress. Regular cancer screening also leads to early detection and better treatment outcomes.

Together, let’s choose healthier lifestyles, support one another, and strengthen early detection — because united, we can reduce the cancer burden in Botswana and globally.

03/02/2026

Eat plenty of fibre.

02/02/2026

Why you might need an ECG (heart tracing) 🫀

An ECG helps us check the electrical activity of your heart.
It’s quick, painless, and can give important clues about your heart health.

You may need an ECG if you have:
🫀Chest pain or palpitations
🫀Shortness of breath or dizziness
🫀High blood pressure or diabetes
🫀A family history of heart disease
🫀Symptoms before starting or changing exercise
🫀 Routine medical or work fitness checks

Sometimes it’s not about symptoms — it’s about early detection.
Checking your heart early helps prevent bigger problems later.

Your heart works hard for you.
Make sure it’s working well. 🫀

Contact Bongaka Health Care for ECG services.

☎️3919900
📱74018392
📧Info@bongakahealth.co.bw

30/01/2026

A renal ultrasound is a safe, painless imaging test used to look at your kidneys and urinary system.

🔍 Why it’s done:
• Check kidney size and shape
• Detect kidney stones, cysts, or tumors
• Evaluate causes of pain, infection, or blood in urine
• Monitor known kidney conditions

✨ Good to know:
• No radiation involved
• Non-invasive and painless
• Uses sound waves to create images

Happy Friday!