Health Essentials
A NATION MOURNS WHILE BATTLING A PANDEMIC
The year 2020 will always be remembered for the wrong reasons but even in the midst of the chaos there are great lessons that one can learn and many of us will find inner strength that we never knew existed deep within us.
Thursday, November 12, 2020 started beautifully just as most days do then by mid-morning the skies became cloudy and soon after news started trickling in that our former president, Jerry John Rawlings has taken an unexpected trip to his maker. The mood in the country mirrored that of Tuesday, July 24, 2012 when we lost our sitting president Professor J.E.A Mills. This comes at a time when the pandemic is already causing enormous mental health challenges and we need to marshal all the resources available.
Sometimes we are preoccupied with many unnecessary things and never pause to appreciate a person until it is too late. Some people may even be angry because they think things should have followed a different path. That is not ours to determine; it is the sole right of the bearded one above. Whichever group you may belong to, it is your right to express yourself. We all grieve differently and I can assure you there is no right or wrong way to grieve, neither is there a specific grief path that we all need to follow but one thing remains possible, there are healthy ways to cope with pain that in time can renew you and permit you to move on. Time definitely heals many wounds.
Grief is a natural response to loss. It is the emotional suffering that one experiences when someone you love is taken away by death for instance.
Remember these as you grief
- Ignoring your pain will not make it go away faster. It will rather make it worse in the long run. Express your emotions even if it means you have to do it in “private”
- There is no need to be “strong” in the face of loss; crying does not make you a weak person. Feeling sad, frightened or lonely is normal at such a time.
- There is no appropriate period to grieve: for some it may last only a few days while for others it may take over a year. It varies from one individual to another.
- The fact that you are not shedding tears does not mean you are not deeply hurt. You may be equally or even much more affected than someone who is raining tears.
Over 40 years ago, a psychiatrist Elisabeth Kubler-Ross described 5-stages of grief. Definitely many of us were in DENIAL on the morning of Thursday, November 12. Remember we all grieve differently and we may not go through all the stages. Some of us will also not go through grief in the order listed by Kubler-Ross, a fact that she pointed out herself.
- Denial – “this can’t be happening to me”
- Anger – “who is to blame”
- Bargaining – “make this not happen and in return I will…”
- Depression – “I am too sad to do anything”
- Acceptance – “I am at peace with what happened”
Common Symptoms of Grief
- Shock and disbelief
- Sadness – this is probably the most universal symptom
- Guilt – you may regret or feel guilty about what you said or did not say or do
- Anger – even if the loss was nobody’s fault you may experience anger and resent
- Fear – a significant loss may trigger a host of worries and fears. One may feel anxious and even insecure.
- Physical symptoms – grief may go beyond emotions and we may experience inability to sleep, body pains, fatigue and even nausea.
Together we can cope in a healthy way
- Get support
- Seek comfort in people who care about you. Fortunately in our current situation, we have millions of people to share our thoughts, feelings and fears with. This can ease the pain. The media houses are doing a fairly good job at that.
- Draw comfort from your faith – this is a great time to pray, meditate, read words of inspiration from the Bible, Quran etc. it helps to know that there is a superior God whom we can cast our burdens on. Those who do not have a religious leaning may have some challenges in this area.
- Take care of yourself
- Face your feelings instead of avoiding or suppressing them all the time
- Express your feelings in a tangible way – it is refreshing to read or listen to people share their thoughts on radio, television, in newspapers, on facebook, twitter and a host of other avenues. If you do not have access to any of these or it may be inappropriate for you at this time, you may write your feelings down on paper
- Physical health is important – when you feel good physically, you will also feel better emotionally. Combat the sadness and fatigue by eating right, exercising and getting enough sleep. Do not use alcohol or drugs to numb your feelings; you may be asking for trouble.
- Do not dictate how others should feel and neither should they determine what you feel. We all grieve differently.
- Plan ahead for grief “triggers”. It is important to know that we will occasionally find ourselves in the woods even after it appears we have overcome our pain. You may need to be well psyched in certain situations; in our case when the National Anthem is played or sang, when speeches by our departed president are replayed or as factors leading to his demise are “interrogated”
- Remember that all humans grieve and you have done nothing wrong by grieving
When to seek professional help
Time is a great healer of many things including pain. After a while we expect that the intensity of our pain etc should wane. If it does not and we have any of the feelings below then we need to seek urgent professional help.
- Feel like life is not worth living
- Wish you had died with your loved one
- Blame yourself for the loss or failing to prevent it
- Feel numb and disconnected from others for more than a few weeks
- Having difficulty trusting others since your loss
- Are unable to perform your normal daily activities.
Nana Konadu and children, Ghanaians share in your pain and we will continue to pray with you. It is our prayer that God keeps JJ in His bosom. May God bless Ghana.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr Kojo Cobba Essel
Health Essentials Ltd/Mobissel/St. Andrews Clinic
(www.healthessentialsgh.com)
*Dr Essel is a Medical Doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise.
Thought for the week –“Every individual in this universe experiences grief at one stage or the other. Death is the universal truth and no one can avoid it.”
Reference:
- Helpguide.org – “coping with grief and loss – understanding the grieving process”
- www.people-health.com
Health Essentials
The dreams of a son of the land
Physical education in schools has found its way into history books
Open gutters eager to welcome all forms of garbage to choke them, craters with strips of what may have been asphalt and probably called roads some years earlier. Young men arguing at the top of their voices under trees during working hours and sadly it appears they have no plans of finding jobs or creating one.
They find a way to satisfy their hunger every day. These scenarios are definitely not what I dream for my beloved country. Though many people especially those living outside our borders like to convince themselves as well as all others that it is all gloom in our land, that is far from the truth; many people want to excel at what they do even in the face of challenges and young minds are doing wonderful things.
Many people are dreaming and making things happen in a decent way. Only Ghanaians can make Ghana a haven; complain as much as you want but do not leave it at that. Do something to bring about the change you desire. No country has been built without the sacrifice of its people.
I see health facilities springing up in several places especially in the capital. Why are we not training health professionals to man these centres? We can and should invest in the training of professionals who specialise in a chosen field and that should not be restricted to doctors only.
Long service or having friends in high places should not be the criteria for heading a major health facility; we can get things right if we make the right choices.
The silence on preventive medicine is deafening. Physical Education in schools has found its way into history books and hand washing appears to be necessary only when one uses the toilet. Little wonder diarrhea diseases have a field day in our health facilities. Let us get back to the basics.
I dream of a beautiful land where booths for checking blood pressure and blood sugar at the very least can be found in every corner “from Gambaga to Accra, from Wiaso to Keta…”
Why do we have to lose so many people needlessly to hypertension and diabetes? The first time I read that the sphygmomanometer (for measuring blood pressure) also measures “common sense” I found it quite insulting but after much reflection, it may be the painful truth.
Five minutes may be all it takes to save a life. Aren’t all lives important? Why do people leave home late for work and then use dispatch riders paid by our tax money to literally drive us off the road? We can embark on a programme to check the blood pressure of everyone in the country in a year.
Checking for diabetes may cost us a little more but it is certainly doable and it should be a must! I dream of the day when blood sugar will be checked at most visits to a health facility just like we check blood pressure; maybe a little exaggerated but I am sure you can dream with me.
I love to dream and “I hope someday you may join me” because we need to dream and then put into practice. If we can dream it then surely we can get it done (Combert Impressions comes to mind) and of course there will be challenges but we can succeed.
If we have days for cleaning our surroundings then we surely can have days when we all do some walking. How glorious that will be if we could cover our drains so people can walk safely.
It is not my aim to cause anyone to lose business but why should children have access to coloured water loaded with sugar in school. I think schools should say NO to these toxins disguised as refreshing drinks.
The carnage on our roads is real. I was excited when I heard of changes to issuing and renewing drivers licenses. Is there a way we can penalize people for dangerous driving? Can we use pictures? Or cameras or maybe our Police Officers can help?
This year a lot of health education worldwide has focused on the family and maybe we should also place a lot of responsibility on family units. Strong, responsible and disciplined families will lead to a country of our dreams but how do we get families to tow this path?
Are the children our hope? Can schools and churches and groups who want to see and experience a country of their dreams help to grow and mentor our young ones?
Many times I wonder if it’s possible to have every parent invest some money each month no matter how small once a child is born. Imagine what the power of compound interest and time can do by the time the child is old enough to take over making the money and investing.
Yes I do appreciate the level of poverty in many quarters but we have to start somewhere.
We need more optimists to step up and guide us where we belong.
Pardon me for rambling but DREAMS seldom follow a clear path. I look forward to seeing our dreams become a reality.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd (HE&W Group)
(dressel@healthessentialsgh. com)
*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “As World DIABETES Day (14th Nov) approaches, make an effort to KNOW YOUR NUMBER.”
- Physical education in schools has found its way into history books
By Dr. Kojo Cobba Essel
www.thespectatoronline.com
Health Essentials
Not all snoring is created equal
Snoring is not only harmful to our physical health but it
affects all 6 pillars of wellness especially social wellness
When people are unable to differentiate between your snore and a locomotive engine or a trumpet that could break down walls, it may not just be a nuisance to your bed and housemates, but it may signal a serious medical condition.
Loud snoring may be a warning that you have Sleep Apnoea, a condition that opens doors to several serious life-threatening complications. Not every snoring is associated with sleep apnoea and also there may be sleep apnoea without snoring. Sleep medicine is no luxury, we need to do everything possible to get good quality sleep, especially when sleep is one of the greatest legal performance enhancing “drugs” known to man.
In sleep apnoea, breathing repeatedly stops and starts during sleep. It may be as often as 30 times in an hour. This shortchanges our brain of oxygen, and it is a potentially dangerous sleep disorder.
Types of Sleep Apnoea;
• Obstructive Sleep Apnoea (OSA)
o The commonest by far. Throat muscles relax and block flow of air
• Central Sleep Apnoea
o Brain does not send proper signals to muscles controlling breathing
• Complex Sleep Apnoea
What may signal Sleep Apnoea/ What to look out for
• Loud snoring.
• Episodes in which you stop breathing during sleep — which would be reported by another person.
• Gasping for air during sleep.
• Awakening with a dry mouth.
• Morning headache.
• Difficulty staying asleep, known as insomnia.
• Excessive daytime sleepiness, known as hypersomnia.
• Difficulty paying attention while awake.
• Irritability.
• You may just not be able to complete a movie.
• Involved in minor accidents at home, work or even on the road.
Get checked out. Even children may suffer from sleep apnoea.
What increases our chance of developing Sleep Apnoea?
• Excess weight or fat.
• Neck circumference. People with thicker necks might have narrower airways.
• A narrowed airway. Tonsils or adenoids also can enlarge and block the airway, particularly in children.
• Being male. Men are 2 to 3 times more likely to have sleep apnoea than women. However, women increase their risk if they’re overweight or if they’ve gone through menopause.
• Being older. Sleep apnea occurs significantly more often in older adults.
• Family history. Having family members with sleep apnoea might increase your risk.
• Use of alcohol, sedatives or tranquilisers.
• Smoking. Smokers are three times more likely to have obstructive sleep apnoea
• Nasal congestion. If you have trouble breathing through your nose — whether from an anatomical problem or allergies — you’re more likely to develop obstructive sleep apnoea.
• Medical conditions. Congestive heart failure, high blood pressure and type 2 diabetes are some of the conditions that may increase the risk of obstructive sleep apnoea. Polycystic ovary syndrome, hormonal disorders, prior stroke and chronic lung diseases such as asthma also can increase risk.
What complications may occur from untreated Sleep Apnoea
Sleep apnoea is a serious medical condition. Complications of OSA can include:
• Daytime fatigue. The repeated awakenings associated with sleep apnoea make typical, restorative sleep impossible, in turn making severe daytime drowsiness, fatigue and irritability likely.
You might have trouble concentrating and find yourself falling asleep at work, while watching TV or even when driving. People with sleep apnea have an increased risk of motor vehicle and workplace accidents.
You might also feel quick-tempered, moody or depressed. Children and adolescents with sleep apnea might perform poorly in school or have behavior problems.
• High blood pressure or heart problems. Sudden drops in blood oxygen levels that occur during OSA increase blood pressure and strain the cardiovascular system. Having OSA increases your risk of high blood pressure.
OSA might also increase your risk of recurrent heart attack, stroke and irregular heartbeats, such as atrial fibrillation. If you have heart disease, multiple episodes of low blood oxygen (hypoxia or hypoxemia) can lead to sudden death from an irregular heartbeat.
• Type 2 diabetes. Having sleep apnoea increases your risk of developing insulin resistance and type 2 diabetes.
• Metabolic syndrome. This disorder, which includes high blood pressure, abnormal cholesterol levels, high blood sugar and an increased waist circumference, is linked to a higher risk of heart disease
• Liver & kidney problems
• Sleep-deprived room or house mates
• Complications during surgery and also with some medication
Lifestyle Modifications that may help
• Lose excess fat. Even a slight weight loss might help relieve constriction of your throat. In some cases, sleep apnea can resolve if you return to a healthy weight, but it can recur if you regain weight.
• Exercise. Regular exercise can help ease the symptoms of obstructive sleep apnea even without weight loss.
• Avoid alcohol and certain medicines such as tranquilisers and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.
• Sleep on your side or abdomen rather than on your back. Sleeping on your belly has many posture related challenges but we may adopt that briefly as we work on definitive treatment.
• Don’t smoke.
Diagnosis and Treatment
There is help so if you think you may have sleep apnoea do not hesitate to speak to your doctor.
A few questions, examination and Sleep Studies and a diagnoses may be reached and the appropriate treatment, advice or support systems put in place.
Yes, the options vary from just lifestyle modifications to the famous CPAP, implants and even surgery BUT do seek help, not only will you feel brand-new when the condition is resolved, you may be saving relationships.
……definitely not all snoring is created equal. Find out about yours.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd (HE&W Group)
(dressel@healthessentialsgh. com)
*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week (1) – “I am hard pressed to choose the greatest legal performance enhancing drug. Is it good quality Sleep or Exercise?”
References:
1. www.mayoclinic.org
2. Team at Penn State Health Holy Spirit Sleep Center
- Snoring is not only harmful to our physical health but it affects all 6 pillars of wellness especially social wellness.
By Dr. Kojo Cobba Essel