The size of the bladder is 40 – 60 cl. A bottle of coke is 50cl. As the bladder stores more urine it can enlarge up to 300cl. An overfilled bladder may leak and this leads to wetting / urinary incontinence. Also the volume may put pressure on the kidney and may lead to kidney damage.

What may likely bring the man to hospital is acute urinary retention. He wakes up one day and he is not able to pass urine.
Everything I have described above is associated with prostate enlargement, technically called benign prostate hyperplasia.
There are other diseases of the prostate like:

  1. Prostatitis– inflammation of the prostate

  2. Prostate cancer – cancer of the prostate.
    This discussion is on prostate enlargement.
    I have bad news and good news.
    The bad news is that everyman will have prostate enlargement if he lives long enough.

The good news is that there are life style changes that can help the man after 40 to maintain optimum prostate health.

Look at what you eat. 33% of all cancers, according to the US National Cancer Institute is related to what we eat.

Red meat everyday triples your chances of prostate disease. Milk everyday doubles your risk. Not taking fruits / vegetables daily quadruples your risk.
Tomatoes are very good for men. If that is the only thing your wife can present in the evening, eat it with joy. It has loads of lycopene. Lycopene is the most potent natural antioxidant.

Foods that are rich in zinc are also good for men. We recommend pumpkin seeds (ugbogulu).

Zinc is about the most essential element for male sexuality and fertility.
Men need more zinc than women. Every time a man ejaculates he loses 15mg of zinc. Zinc is also important for alcohol metabolism. Your liver needs zinc to metabolize alcohol.

As men begin to have urinary symptoms associated with prostate enlargement, it is important they look at alcohol consumption. More fluid in means more fluid out. 
Drink less. Drink slowly.

Exercise helps build the muscle tone. Every man should exercise. Men over 40 should avoid high impact exercise like jogging. It puts pressure on the knees. Cycling is bad news for the prostate. We recommend brisk walking.

When we sit, two-third of our weight rests on the pelvic bones. Men who sit longer are more prone to prostate symptoms. Do not sit for long hours. Walk around as often as you can. Sit on comfortable chairs. We recommend a divided saddle chair if you must sit long hours.

Men should avoid tight underwear. It impacts circulation around the groin and heats it up a bit. While the physiological temperature is 37 degrees, the groin has an optimal temperature of about 33 degrees. Pant is a no – no for men. Wear boxers.  Wear breathable clothing.

Avoid smoking. It affects blood vessels and impact circulation around the groin.


Celibates are more prone to prostate illness. While celibacy is a moral decision, it is not a biological adaptation. Your prostate gland is designed to empty its contents regularly. 

Thought: when someone shared something of value with you and benefit from it. You have a moral obligation to share it with others because someone in your friends list might be saved.


The 2017 BET AWARDS, has finally aired and several great artistes were being honored at the show.

The award show hosted by actress, Leslie Jones, saw Remy Ma breaking Nicki Minaj’s 7-year emerging as the Best Female Hip Hop artistes, Chance The Rapper been honored with a Humanitarian Award and Wizkid, snagging the Best International Act: Africa, at the award show.

See full list of winners below:

Humanitarian Award WINNER: Chance the Rapper Lifetime Achievement Award WINNER: New Edition
Best Female R&B/Pop Artist

?WINNER: Beyoncé
Mary J. Blige

Best Male R&B/Pop Artist

WINNER: Bruno Mars
Chris Brown
The Weeknd
Trey Songz

Viewers’ Choice Award

The Weeknd ft. Daft Punk, “Starboy”
WINNER: Beyonce, “Sorry”
Bruno Mars, “24K Magic”
Rae Sremmurd ft. Gucci Mane, “Black Beatles”
Migos ft. Lil Uzi Vert, “Bad and Boujee”
Drake, “Fake Love”

Best Group

2 Chainz & Lil Wayne
A Tribe Called Quest
Fat Joe & Remy Ma
Rae Sremmurd

Best Collaboration

?Beyoncé ft. Kendrick Lamar – “Freedom”
Chance the Rapper ft. 2 Chainz & Lil Wayne – “No Problem”
Chris Brown ft. Gucci Mane & Usher – “Party”
DJ Khaled ft. ?Beyoncé & Jay Z – “Shining”
WINNER: ?Migos ft. Lil Uzi Vert – “Bad and Boujee”
Rae Sremmurd ft. Gucci Mane – “Black Beatles”

Matt Sayles/Invision/AP

Best Male Hip-Hop ArtistBig Sean
Chance the Rapper
J. Cole
WINNER: Kendrick Lamar Best Female Hip-Hop ArtistCardi B
Missy Elliott
Nicki Minaj
Young M.A.
Video of the Year

?WINNER: Beyoncé – “Sorry”
Big Sean – “Bounce Back”
WINNER: Bruno Mars – “24K Magic”
Migos ft. Lil Uzi Vert – “Bad and Boujee”
Solange – “Cranes in the Sky” ?

Video Director of the Year

Benny Boom – Kehlani, “CRZY”
Bruno Mars & Jonathan Lia – Bruno Mars, “That’s What I Like”
Director X – Zayn Malik, “Like I Would”
Hype Williams – Tyga “Gucci Snakes ft. Desiigner”
WINNER: Kahlil Joseph & ?Beyoncé Knowles-Carter – ?Beyoncé, “Sorry”?

Best New Artist

21 Savage
Cardi B
WINNER: Chance the Rapper
Young M.A.

Best Actress

Gabrielle Union
Issa Rae
Janelle Monae
WINNER: Taraji P. Henson
Viola Davis

Best Actor
Bryshere Y. Gray
Denzel Washington
Donald Glover
WINNER: Mahershala Ali
Omari Hardwick

Dr. Bobby Jones Best Gospel/Inspirational AwardCeCe Winans, “Never Have to Be Alone”
Fantasia ft. Tye Tribbett, “I Made It”
Kirk Franklin ft. Sarah Reeves, Tasha Cobbs and Tamela Mann, “My World Needs You”
WINNER: Lecrae, “Can’t Stop Me Now (Destination)”
Tamela Mann, “God Provides” Youngstars AwardAce Hunter
Caleb McLaughlin
Jaden Smith
Marsai Martin
WINNER: Yara Shahidi
Best Movie

Get Out
WINNER: Hidden Figures
The Birth of a Nation

Sportswomen of the Year

Gabby Douglas
WINNER: Serena Williams
Simone Biles
Skylar Diggins
Venus Williams

Sportsman of the Year

LeBron James
Cam Newton
Odell Beckham Jr.
Russell Westbrook
WINNER: Stephen Curry

Centric Award

Fantasia, “Sleeping With the One I Love”
Kehlani, “Distraction”
Mary J. Blige, “Thick of It”
WINNER: Solange, “Cranes in the Sky”
Syd, “All About Me”
Yuna ft. Usher, “Crush”

Album of the Year

24K Magic – Bruno Mars
4 Your Eyez Only – J. Cole
A Seat at the Table – Solange
Coloring Book – Chance the Rapper
WINNER: Lemonade – ?Beyoncé

Best International Act: Europe

WINNER: Stormzy
Craig David
Emeli Sande

Best International Act: Africa

WINNER: Wizkid
Mr. Eazi
Nasty C
Babes Wodumo

The 2017 BET Awards air Sunday night at 8 p.m. on BET.


Dear Honey, the truth is that I love you, I miss

you and I want you.

I know you’re far away from me, but I am

convinced you can listen to the loud beat of my


I am not saying I love you to weaken your

heart dear, neither am I saying it to win your


But I am saying, what is on ma heart dear, I love



However much you’re far, miles and miles from

me, but my heart trusts you and I know your

there and you’ll be there for me (Amen)


I am lying in ma bed, bored, feeling the lingering

ache, but whenever I think about you, I find

myself smiling for no reason!

I long for the day when you will be lying by my

side, when I will wake in the midnight put on

lights just to look at your lovely face.


Wherever you’re, know that I have always loved

you, I Love you and I will always Love you (till the

end of times)


I remain, the one who LOVES you most,


Share to your True Love


Farma by Ykee Benda and Sheeba 


Ykee benda

Ykee benda sheebah

Pan de scene we are fire

Nessim koonaa

Say nze nimilo gwe farma×2

Nze nimilo gwe farma

Nze nimilo yeee×3

I say 1 2 nze nenkukabala×4
Ykee benda

Am the man for the planting

Am the man for the weeding

Am the man irrigating

And in the end girl am gonna be harvesting

I take my time no more rushing

Way you wyne your a blessing

Time en again mi a leading 

Mi number 1 abayaye no debating

Gwe nyini byo byona bibyo 

All my body for you you

Ndaga style ondage obukodyo 

Tondaga mululu

Mi say 1 2 nze nonkabala

En i feel you aahh nha

Your big bambo 

Nze nentagaza like a mulalu aahh nha

eeh farma wange you take me higher

Farma wange you burn like a fire

Onchusa face you change my colour 

My  colour aahh yee 
Am the man for the planting 

Am the man for the weeding

Am the man irrigating 

And in the end girl am gona be harvesting
Farma wange you take me higher 

Farma wange you burn like a fire

Onchusa face you change my colour

(Nessim) my colour aah yee

1 2 

Nokolaki……..(Twookyaa)× 6
Farma by Ykee benda ft Sheebah

Nessim pan production

Badi Music Studio


Abarusura Foundation introduces Sandra Ug her First song

​Finally 👇🏾👇🏾👇🏾👇🏾👇🏾👇🏾👇🏾
The long awaited is finally   out. Guys with much pleasure and happiness allow me to officially introduce to you Anew FeMcee in Abarusuura Foundation by the name of Sandra Ug, She is Avery talented lyricist and  FreeStyler , 

As I officially introduce Her to you ,I also Officially release Her First Song,For Along time I have been telling you about this song so its finally out, Its an Educative Song emphasizing Equality between Men and Women as we all have equal rights, 

Its titled  #GenderEquality and her own composition 
To get is simply follow the link to download ,Listen and Share , I believe you will Love Her work though its first , 

Something to note is She is the first Bunyoro Female to record afull Runyoflow song , 

 Producer Damage Da Image  of Do More Good Ocean  behind this work, Damage Nkusiimire munno, webale kukolera abana Banu Engoma enungi za Hip Hop era nyoowe mu Hip Hop niiwe wenka ogunyesiiga, 
Big Ups to Crazie Wispa for Discovering such A talent
Straight Outta G-Policy 

Abarusuura Foundation


XY the most relevant rapper self proclaimed rich man’s son alongside

HolyWeed Omuzibu the new dancehall talent hoima has got in the mean time under Icon Pro media featuring

Omurusura Promoz UG main promoter/

marketier of Kaleke mu sente album launch slated on Xmass day, have been confirmed behind bars reason being they have for a long time been importing underage girls to G-Klan gardens in Kijungu-Hoima for sexual interests not untill today when the 40 days as always said by our elders elapsed hahaha kale huura NGU Chosen Holy Gedion a.k.a Holy Weed was caught red handed nachwankuna akaana kesomero moreover in her school uniform oh Lord have mercy, ensi ekejuura ensoni baitu weewe mulemeseize nokulemesa abaana babandi emisomo ngu habwokuba inywe timukwenda kutunga bemyaka yaanyu I pitty your parents kale.

So far count one night in for those three so-called celebs of Bunyoro cos signs reveal that tibali bokuturuka cos even the DPC hoima police station has confirmed it ngu abo abasigazi baina fairo nkooto. Baitu muzimu ki oguli Bunyoro?

Remember defilement goes with a purnishment of 7yrs kwa mabusu akuna mchezo so let’s get tuned in and see if justice will be served to the milk-smelling kids’ parents.

Kora Namaani concert by Kelon G Omukyamu this Saturday featuring Dr

Figo Western , Lifesan Badman, Dr

Mantone Megan, King G Cent , Chan Lee Pridigo Sun and so many top icons from the land are you ready?

For music from Bunyoro by Banyoro in Runyoro hit on

# LunyoHeights (U) Ltd +256701903004

What a Bax Ragga is!!!

Uganda Artists they have forged a New Style of

Music .where they’ve mixed Bakisimba with

Ragga and got BAX RAGGA.Whereby it may

replace our traditional music known as

KADONGOKAMU .According to Rheno

Entertainment C.E.O Mr.Robson had the various

conversations with some artists who are claiming

to have introduced Bax Ragga.

1.Aziz Azion made a collabo with Sheeba Karungi

their song was tittled Omulembe Guno .Aziz told

us he has seen Kadongokamu fading he decided

to add some spices.

2.Bebe cool told us Bax Ragga its not new as

people seeing it because Bebe made a collabo

with Nandujja in 2006 which was tittled

Namungolo which is this style ,finally told Aziz

not to praise himself that he’s the founder of

Bax Ragga because they sang in style before.

3.Mathias walukaga kale nolaba Aziz nga

bwayesudiya that He’s the founder of Bax Ragga

.Katulepuke oyo Bax Ragga wenyini ,Kiwugulu

naye bax ragga now Aziz what are you talkn


4.Iryne Namotovi ,bax ragga sinamutegera

bulungi naye ekyemanyi tayinza kujawo

kadongokamu waffe.Kubanga nange netya

whenever I listen to my song KUZARA

KUJAGANA engoma mama

Some of the songs n Bax Ragga are the

following below

Omulembe by Aziz ft Sheeba

Kabulengane by Bebe cool

Njogereza by Navio

and others loading…………..


Dear sir/Madam,
With much pleasure I hereby write this note to

you. It has been quit long without your say to us


First of all, I would like you to know that we dont

necessarily do music to get accolades i. E

Physical awards but to inspire, motivate and

others to entertain hence changing the globe and

through that we can be appreciated by those

satisfied with what we deliver to them over


I kindly request you to stop what you started

because you cant manage. After deceiving us


Making us waste funds in transport which could

be used in production and other promos, you

didnt end there. You sajd you postponed your

staff to independence day bht nothing happened

and you think next year people will give you


F**k awards worldwide because they are never

free and fair.

Am sorry if I have uttered out any lies or

unnecessary shit but its even in the holy book

that the truth is ever bitter….

Yours sincere

Crazie Wispa Amooti……