Close your eyes. Now picture the warmth of the African sun soaking into your skin, combined with a gentle breeze filled with the aromas of wild honey and hibiscus nectar. In the distance, birds create a symphony, leaves rustle, and the Zambezi hums away with its usual rhythm. Time just loses its grip. As skilled hands successfully relieve tension from the body, all the weight of the world seems to drift away. This is not just relaxation; this is a return…a return to nature, to tradition, to a healing method that existed long before the modern-day concept of wellness. In Zambia, wellness is not an escape; it is a way of life.
Ukuchina: Melting the Tension Away
Every Zambian has a unique story to tell about Ukuchina. A ritual passed down through generations, this deep-rooted technique begins with firm yet careful hands easing muscle tension, guided by a steaming towel infused with essential oils.
When I think of Ukuchina, I remember my mother’s warm, firm hands on my legs after long days of netball. How she would soak eucalyptus leaves in steaming hot water, wringing out a facecloth and pressing it firmly against my aching muscles. Before the discovery of towels, I would imagine earlier times when all they had were chitenge cloths (traditional African cloth). More than just a massage, Ukuchina has been used for generations as a remedy for stress, injury recovery, and postnatal healing, whether to aid perineal tears or help restore the uterus to its pre-pregnancy size. This tradition is one of Zambia’s hidden wellness treasures, and after experiencing it, you will never be the same again.
Ukufutikila: The African Steam Sauna
One thing I love about Zambian wellness is the particular attention given to postpartum care, which I believe is one of the most vulnerable periods in a woman’s life. One such tradition is Ukufutikila. Here, a woman who has just given birth is covered with blankets and exposed to heat, often from fire or steam. This was believed to help the body recover from childbirth, remove impurities, and promote healing.
The practice was mostly common among Bemba women but is now embraced by many Zambians for various reasons. During the COVID-19 surge, many Zambians swore by this practice in preventing and treating the virus. Ukufutikila can easily be done at home by adding a few drops of any menthol-based oil or balm into a bowl of boiling water, covering yourself and the bucket with your thickest blanket, and taking deep breaths. This is a go-to practice, especially when you have that nagging flu. However, I encourage you to practise this with extreme caution.
Zambia’s Nature Basket of Wellness
If someone asked me to summarise Zambia’s natural foods in one word, it would be ‘multi-faceted’. These foods are not just ingredients; they are nature’s finest gifts for true wellness. Packed with pure, untamed goodness, they nourish the body and soul in ways that science is only beginning to understand. From the age-defying magic of baobab fruit and the tangy versatility of tamarind, these foods are a testament to the power of natural healing.
Baobab Fruit: The Age-Defying Elixir
Standing tall over Zambia’s landscapes, the majestic baobab tree is a symbol of life and longevity. The fruit within its hard shell is rich in vitamin C, which helps flush toxins from the body, aids digestion, and rejuvenates the skin. By stimulating collagen production, baobab acts as nature’s own age-defying elixir, keeping the skin glowing and soft. Whether blended into smoothies, infused into teas, made into a pulpy juice or included in artisanal beauty products, baobab (mabuyu) offers an ancient reparative remedy, whispering the secrets of vitality to those who embrace its nourishing charm. A personal favourite is baobab ice cream which is a surprisingly good combination of sweet, tangy and savoury.
Tamarind: A Tangy Treasure for Body and Soul
Zambia’s tamarind or kawawasha is a rich source of polyphenols and flavonoids, making it an excellent aid for digestion and liver detoxification. But its benefits extend far beyond health, it finds its way into refreshing drinks, soothing teas, indulgent candies, and even skincare products. Tamarind nourishes from the inside out, proving that nature’s gifts are as versatile as they are powerful. It's challenging to describe the taste of tamarind, its consistency is curious too. The closest it would (maybe) get to is probably the old-school sour worms, and they don’t make them like that anymore.
Across Zambia, wellness centres and numerous other Zambian restaurants have embraced these superfoods, weaving them into detox menus filled with nutrient-packed meals, herbal infusions, and revitalising smoothies. In Zambia, wellness is not an afterthought, it is an experience, a return to nature’s finest, where every sip, bite, and moment nourishes not just the body but the soul.
