New Year, new you? The health habits Kenyans must leave behind in 2025

As 2025 draws to a close, the familiar refrain of "New Year, new me" echoes across the country. But health experts are warning that some of Kenya's most persistent habits have moved beyond mere bad choices—they are evolving into a national health crisis.

From a dangerous obsession with slimming injections to a silent mental health epidemic, from stubborn HIV infection rates to the rise of quack dentists in urban centres, the landscape of Kenyan wellness stands at a crossroads.

Here is what the experts say must change.

The Ozempic craze

The most visible health trend of 2025 has been the explosion of Ozempic and its generics for cosmetic weight loss. What began as a life-saving medication for Type 2 diabetics has become a perceived holy grail for Nairobi's elite and middle class seeking to shed kilograms without stepping on a treadmill.

Sarah, a 32-year-old marketing executive in Nairobi, purchased Ozempic in September after struggling for years to lose stubborn weight.

"Within a month, my double chin was gone. I went from 100kg to 90. My face became leaner, my waistline trimmed. It worked by suppressing my hunger signals," she says.

The results, however, came with side effects that peaked in the first month as her body adapted to the slower digestion the drug causes.

"I experienced nausea, sometimes vomited if I ate a fatty or large meal, and had constipation and bloating occasionally. But it was okay for me because I was chasing weight loss," she recalls.

Sarah is among many Kenyans who have embraced semaglutide (generic version of Ozempic), and she is precisely the kind of user the Pharmacy and Poisons Board has been targeting with awareness campaigns.

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In July 2024, the PPB issued a warning against the off-label use of these injections and alerted the public about falsified pens being relabelled from other drugs like Apidra, stressing that such products are illegal and dangerous.

While effective for obesity under clinical supervision, many Kenyans are purchasing these prescription-only drugs from informal "wellness" vendors or over the counter without a doctor's assessment. Official Ozempic pens are not registered for weight loss in Kenya—Wegovy is—which means varied availability, high costs, and significant potential for counterfeits.

Medical professionals warn that bypassing a physician means missing vital kidney and thyroid screenings.

HIV: New infections and the triple threat

The Kenya HIV Estimates Report 2025 from the National Syndemic Disease Control Council reveals a bittersweet reality. While Kenya stands on the verge of hitting the UNAids 95-95-95 targets—with 97 per cent of those diagnosed now on life-saving antiretroviral treatment—new infections remain stubbornly high.

Kenya recorded over 20,000 new infections in the last year, with Nairobi County now leading the country in absolute numbers. While the Lake Region—Homa Bay, Kisumu, Siaya, and Migori—historically has the highest prevalence as a percentage of the population, Nairobi has overtaken them in volume, recording 3,045 new infections, about 15 per cent of all new cases nationally. The capital also has the highest total number of people living with HIV, estimated at over 151,000.

Health experts point to urban-specific factors: sexual and gender-based violence; decreased fear of HIV among young people aged 15 to 34 due to the success of antiretroviral therapy, leading to infrequent testing and unprotected sex; limited access to prevention services like PrEP and condoms in densely populated slum areas; and the highest concentration of key populations, including sex workers and people who inject drugs, who face greater stigma and barriers to healthcare.

Mental health: Break the silence

The National Baseline Mental Health Survey 2025 shows that one in four Kenyans seeking healthcare presents with a mental health condition. Economic pressures and social media-induced comparison traps have pushed depression and anxiety to an all-time high, with Nairobi recording over 53,000 cases this year alone.

Dr Mercy Karanja, Director of the Division of Mental Health at the Ministry of Health, says the country must focus on promotive and preventive mental health while enhancing access to services at all levels. However, significant gaps remain: insufficient funding, stigma that discourages help-seeking, poor referral pathways, unaddressed social determinants such as poverty, trauma, and unemployment, and inadequate research.

"One in four Kenyans has lifetime mental health problems. Twenty-five per cent of outpatients and 40 per cent of inpatients show symptoms of mental illness, mainly depression, anxiety, and substance use. The suicide rate is about 8.9 per 100,000 people. Mental health costs the economy approximately Sh62.2 billion annually—about 0.6 per cent of GDP," Dr Karanja says.

The landmark High Court ruling in January 2025 decriminalising attempted suicide was a significant step forward. However, experts urge Kenyans to stop discriminating against those struggling with mental health and recognise that seeking help is a sign of strength, not a Western luxury.

Oral health: Ditch the quick fix

Dr Kahura Mundia, oral maxillofacial surgeon and president of the Kenya Dental Association, warns that oral health is often the most neglected aspect of Kenyan wellness. Topping the list of habits to drop is the consumption of muguka and miraa.

"Both men and women need to stop chewing muguka and miraa. Some of those plants have chemicals sprayed on by farmers. Consuming these twigs means ingesting toxins that lead to oral cancer," Dr Mundia explains.

He also calls for the cessation of smoking and use of other nicotine products, noting their effects on dental and general health.

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"Smoking over many years can cause oral cancer, affecting the gum, the tongue, the throat, the lungs. People from the Asian and Muslim communities also need to quit chewing kuber, as that is also likely to cause oral cancer," he adds.

Dr Mundia also takes aim at quack dentists luring patients with low prices. These fraudulent practitioners have become increasingly prevalent in Nairobi's Central Business District, Ngara, and Eastleigh, as well as in Mombasa, Nakuru, Eldoret, Meru, Wajir, and Isiolo.

He attributes their rise to public ignorance, weak regulatory oversight, and a shortage of affordable, legitimate dental services in the public sector. State-run facilities remain chronically understaffed and poorly equipped, leaving an opening for profit-driven individuals to exploit unsuspecting patients.

The consequences are severe—preventable infections, medical complications, unnecessary hospitalisations, and in the worst cases, death. The ripple effect places immense financial and emotional burden on families and the healthcare system.

"Cheap is always expensive. Verify that your clinician is registered by the Kenya Medical Practitioners and Dentists Council," Dr Mundia advises. He recommends dental reviews every six months to prevent minor issues from becoming costly emergencies.

Stop drinking your calories

Mombasa-based consultant nutritionist Joshua Katembo is calling for an end to what he terms the "sherehe" culture of over-consumption.

At social gatherings, he explains, people often overindulge because menus feature multiple dishes made from the same primary ingredient. Serving chapati, mahamri, and samosas simultaneously merely presents the same food group in different forms, leading to overconsumption during festive periods.

Katembo also warns against drinking alcohol while eating, as it stretches the caloric value.

"If you overdo it, you give the liver more fructose than it can handle, eventually leading to metabolic liver disease," he says.

He also highlights what he terms the "chicken liver gender gap"—where chicken liver is served to men instead of women, who generally need more iron due to reproductive needs.

Read: Turn healthy eating into a lifetime habit

"Chicken liver has the highest iron provision. A woman of reproductive age needs 21 milligrams of iron per day. When you give the liver to the man who does not need that much and deny it to the woman, it shows misplaced priorities. This is a practice we want people to leave this year," he explains.

During Christmas, Katembo notes, people tend to consume more meat and alcohol while significantly reducing or eliminating vegetable intake—possibly linked to viewing vegetables as food for difficult periods. Families are encouraged to diversify their diets and incorporate more vegetables for all age groups.

He advises that fresher vegetables and fruits provide more nutrients. When preparing vegetables, it is important to wash them thoroughly before chopping to retain water-soluble vitamins. Steaming is recommended as it preserves more nutrients compared to boiling or exposure to very high temperatures. He also advises against deep-frying foods, recommending healthier cooking methods such as pan-frying or grilling.

TikTok is not your doctor

Dr Dennis Miskellah, gynaecologist and Deputy Secretary General of the Kenya Medical Practitioners, Pharmacists and Dentists Union, says the "University of TikTok" is causing a reproductive health crisis.

"Kenyans must stop taking medical advice from social media. From boric acid for infections to yoni stones and unregulated Chinese herbal contraceptives—leave them behind. Go for proper care at the hospital," he explains.

He also urges Kenyans to embrace screening, especially for HIV, cervical, breast, and prostate cancer.

"You see abnormal vaginal bleeding and you are not concerned. You feel pain during sex and you are not concerned. You do not do pap smears, then you come late with cervical cancer stage four. Men struggle with urination and do not screen for prostate. You see blood in your stool and do not screen for colon cancer. We must embrace screening, whether for hypertension or diabetes. This idea of refusing HIV screening because it will cause stress—you cannot keep burying your head in the sand," he says.

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"This idea of getting pregnant without planning must stop. Have a baby by choice, not by chance. If you are not keen on getting pregnant, use a contraceptive so you can have the right number of children and space them properly. When pregnant, start antenatal clinics early, do your scans on time, so that if there is any problem, we pick it up early," he adds.

Miskellah also speaks against alcohol consumption as a pastime.

"Alcohol should not be used for relaxation when activities like walking or playing football offer better alternatives. The rise in non-communicable diseases is directly linked to our sedentary lifestyles. Kenyans should also prioritise health insurance to avoid hospital detention due to unpaid bills," he says.

Protect the next generation

For parents, Dr Sara Muma, paediatric oncologist at Kijabe Hospital, highlights that the festive season should not be a free-for-all for children. High sugar intake and gadget addiction are setting the stage for childhood obesity and future cancers.

"Remind parents to give children goodies in moderation, especially high-sugar-content foods, and encourage activity. Be creative in how meals are prepared so children are interested in them," she says.

"Build a culture in children that enjoying yourself does not have to be destructive. It can still be healthy while having a good time, so they learn early. For teenagers and young adults, alcohol in moderation and avoiding substance use should be encouraged. Excessive alcohol and substance abuse can predispose them to hypertension, diabetes, and various cancers," Dr Muma adds.

Be wary of your medicine cabinet

For many Kenyans, the pharmacy has become a place of convenience rather than clinical guidance—a trend that pharmaceutical experts say must end.

One of the most pervasive and damaging habits is using strong painkillers to treat alcohol-induced hangovers. Dr Ivy Ratemo, a pharmacist at the Pharmaceutical Society of Kenya, warns that this combination is a recipe for liver damage.

"Many Kenyans are taking five to seven different supplements daily without a doctor's prescription, overworking their organs to process nutrients that could easily be obtained through a balanced diet," she explains.

This lack of transparency extends to the consultation desk. She raises alarm over patients who fail to disclose their full medication history.

"You may be taking a medicine that affects how another works, or worse, creates a toxic reaction. We have drug-drug interaction and food-drug interaction. You end up not getting the treatment you need. Or you have a condition and are taking a medicine but do not disclose it, so they give you another or a similar one," Ratemo explains.

Read: Stay healthy by improving your personal hygiene

She also notes that the quest for eternal youth and quick fixes is taking a toll on health. The blind use of high-strength skincare products, specifically retinols and retinoids, has become a major concern. Because some of these are prescription-strength, they can be carcinogenic and have been linked to fertility issues and birth defects if used during pregnancy.

In reproductive health, she highlights a disturbing reliance on emergency contraception.

"The morning-after pill is increasingly being misused as a regular contraceptive, offering a false sense of security. While it may prevent pregnancy, it provides no protection against STIs or the rising rates of HIV in urban centres like Nairobi," she says.

Ratemo also warns against experimenting with pharmaceutical drugs recreationally.

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