Health Essentials
A new year and a fresh start@ 2025
In 2025 nothing new will happen in terms of New Year Resolutions. Even a change in government will not impact our resolutions. As has been the practice in years gone by, about 50 per cent of the resolutions will be based on a healthy lifestyle.
We all know them: Exercise more, lose weight, get a medical checkup, quit smoking and drinking. Almost invariably we give up by the end of the first quarter and for some as soon as the holiday season is over. Do not despair if this scenario sounds all too familiar – YOU ARE IN THE MAJORITY!
Definitely behavioural change is difficult and since we are not adequately prepared for the change, we have actually set ourselves up for failure even before we started.
As far as humans know, there is no magic wand to ensure you stick to your NEW YEAR RESOLUTIONS be it health, spiritual, moral etc. but together we will work on a blueprint that may help our new choices become habits eventually. The worst thing that can happen is for you not to have tried. January 1, 2025 can be a fresh start, and you have the power to make a difference in your life and that of many others.
Over the past few years my New Year Message has remained the same and I will continue along the same path till we can all benefit.
1. Prepare, Prepare, Prepare
How true it is that “when we fail to prepare, we prepare to FAIL”. 1ST of January is no fairytale day. If we wish to make changes from that day we have to work at it.
• We have to psyche ourselves up that we will hang in there no matter what
• You cannot keep healthy if you don’t even have the right attire to exercise. If you plan to use a gym, get your clothes, trainers, towel and water bottle and pack them in a bag ready for the action. Even if you plan to walk, get a good pair of footwear. It is worthwhile to invest some money in your basic requirements
• Knowledge definitely is power – we have to know well ahead of time what we plan to do and why. If it’s walking, map out your route before the 1st of January. If you intend to sweat it out in a gym, choose one before December 31. It is still not late.
• It is vital to get a professional to help you sometimes. The plan is to improve your health and not to harm yourself and learning to do things right is essential.
• Choose the time and days you plan to exercise. You may not be able to have a single stretch of thirty minutes at a time, so do the next best thing, put in ten (10) – minute sessions thrice a day. Yes, you can “snack” on exercise.
• If eating well is a problem for you, seek help. Even if you think you are in control of your meals that may be a good reason to seek professional help so that you can show off.
• If you are forty (40) years and above, pregnant, have multiple disease states, get tired easily or have not exercised in more than one (1) year get clearance from a healthcare professional well before the last day of the year. We want to hit the New Year with a blast.
• Find an ACCOUNTABILITY partner; someone with similar goals who will check in or you will update periodically. Most times we do not want to let that person down, so we go the extra mile to keep our lifestyle resolutions on track.
2. Be Patient
Patience, my dear reader is a virtue. It can move even mountains so improving your health or flattening the mound around your midsection is not beyond its capability.
• Start slowly. No need to squeeze all that you should have done over the past five years in your first workout
• Pushing yourself too hard may end up causing you so much pain that like many people I have interacted with you spend the next few days-weeks nursing injuries. That could be the end of your new year resolution
• No need complicating matters with “I will lose 50kg by December 31” The risk? You may lose focus by mid-April. What if we say “…..1kg by February 28” (I hope you know by now that I am not a big fan of the scale, this example is purely to explain the point). Better still we could do something as fuzzy as “I should be able to go up two flights of stairs without stopping to catch my breath by March 1.
Dear sisters, trying to run up the stairs in high heels may make life uncomfortable for your knees. Unfortunately, there are no spares for your knees. I am a great fan of wedge shoes-excellent for the back and knees.
• Finally, you are a unique individual. You may start your health quest on the same day with someone else who will appear to be making faster progress. Remember we are all different. The important factor in this case is to keep breaking your own records.
3. Write it down
The smart people in research have discovered that whenever we write down our goals, we are more likely to succeed. No need re-inventing the wheel, lets write down our goals and go a step further, discuss your goals with someone whom you will hate to disappoint.
This person may check up on you during the year and the “fear of losing face” will keep you on track long after the NEW YEAR tunes have died down.
Your written goals should be Specific, Measurable, Attainable, Realistic and Time bound (SMART) and they act as a blueprint to follow throughout the year.
Log or write down what you do each fitness day e.g. I ran for 10 minutes and had to stop twice to catch my breath. My thighs and calves ached so badly I had to get a cold compress and take some painkillers (not a smart thing to do). Imagine what you do to your ego when three weeks later you run at an even faster pace for 30 minutes, do some strength training and take a quick shower so that you can get to work before 8am. Hmmm no pain at all.
Logging your workout is good. It boosts your ego, alerts you when you slack and if you hit a plateau your instructor may be able to help you by simply analyzing your logbook.
For your meals don’t forget to chart when (time), where (location), who you ate with, your mood during the meal and whether you ate with or without alcohol. You will have to include two weekend days in the recommended 4-day initial Diet Log.
4. Choice Is King
“Variety is the spice of life” It is the rule of thumb that you pick exercises, sports or fitness quests that you love or enjoy. When we love something, we tend to keep doing it. Always remember though that we need to spice up things a bit and sometimes challenge ourselves with those we may dislike at first sight.
You may love walking. Keep walking but vary it: use weights sometimes or even resistance bands. Intersperse brisk walking with short bursts of jogging (interval training). Walk in a hilly area and sometimes on level ground. Occasionally ride a bike, swim, play tennis or even join an aerobic class.
5. Identify the limiting factors
A limiting factor is that demon that prevents you from getting the result you expect or should achieve because you are doing everything else right.
• Nutrition is often our enemy numero uno. You will be short-changing yourself if you do not get your nutrition right. Seek professional help.
• Motivation Sometimes we need to have an exercise buddy. We tend to workout longer as we chat or make more effort to go to the gym or meet outside to walk together. We just hate to disappoint our buddies.
• Time If only we could set aside a few minutes a day to take care of our health. “Time and tide wait for no man” but how true it is that by failing to invest in our health now, we may be hit by an illness that may leave us like the river bird “…… sitting all day long……” A Stroke for instance may leave us in this state. Time is scarce, if you have to use the gym, do not go there more than five days a week. You will only be setting yourself up for gym fatigue/burn out and alas a lost dream
6. Reward Yourself
No matter how little you may think your achievement is, give yourself a pat on the shoulder. Buy yourself a smaller size dress or belt. Go out with your exercise buddy to celebrate. Make a big fuss. Your brain just recognized your excitement and will help you attain more milestones.
If through sheer coincidence you find that in June you are back to your old ways, this is no time for blame games. You need not wait till January; your new calendar starts on that day.
You have what it takes to make it. Get going NOW!!!!
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 – “drinking bitter (pure) Cocoa daily as part of a healthy lifestyle may reduce your risk of a stroke by improving blood circulation”
SOURCES:
• Random thoughts of kojo essel
• www.healthessentialsgh.com
• Webmd.com
• Abcnews.com
By Dr. Kojo Cobba Essel
Health Essentials
Timeless advice on nutrition
Hopefully over the next few minutes we can learn basic steps to prevent being victims of what we eat. Disclaimer: I am not a dietician, and for detailed information do consult a registered dietician.
Did it ever occur to you that you have been spending good money to buy food that may actually be killing you? Years ago, I read a book titled “The Seven Deadly Sins” and the author listed gluttony as one of them.
My conclusion from that book is that food will not only destroy your body, but it may also cause you to do other things that may even affect your salvation.
Many people have their own views on what goes into their mouth; some think starvation is the answer to all their woes while others feel excluding “evil” foods such as fats and carbohydrates will bring the glory they have been praying for.
If you imagine that there are as many super diet plans as there are eligible voters in Sikaman, then that summarises the whole story – all of them have shortfalls. Are you aware that just as there is interval training for exercising, there is also Intermittent fasting (interval fasting I guess)?
Yes, our guts need some rest to perform optimally. Could the ever-elusive ideal diet simply be the good old balanced diet? That may actually hold the key to our health. We probably need to make modifications in other areas to achieve our goal.
I like the DASH (Dietary Approaches to Stop Hypertension) diet; not only can it help you to control your blood pressure, but it can also help you maintain a good weight and generally keep you healthy.
It does not exclude any food group. The Mediterranean Diet is also a masterpiece that has proven itself over the years. We are what we eat and its not surprising as memory related challenges see a surge,
The Mind Diet (a cross of DASH and Mediterranean diets) has evolved to help us maintain the best brain health possible.
Consider these steps to a healthier you:
1. Do Not skip breakfast
a. Most overweight people skip breakfast in an attempt to cut down on calories but eventually end up eating more in the course of the day because they feel hungrier. Avoiding this all-important meal also means you have less energy to perform your activities for the day.
b. If your breakfast contains protein and fibre, then it is likely to last you till lunch time.
c. This is no call to avoid lunch and supper, you need these too and if you require a snack in between some fruit, is an ideal choice.
d. I do know proponents of skipping breakfast make some interesting points but get your body and brain working even if it means something really small. Hungry children in school? Imagine the outcome.
2. All food groups are important
a. No food group is outright evil. It is the type and quantity that causes havoc. Just as you need proteins so do you need good fats and safe carbohydrates. A professional may guide you to omit one food group briefly but do not do this on your own.
3. Watch your portion sizes-small plates may be useful
a. Do not heap your plate with food; this is not your last meal and hopefully there will be other times to eat again. If you can simply not trust yourself with small portion sizes, then kindly use smaller plates. Your brain could be tricked into believing once it is heaped, then it must be a lot.
4. Eating is no sprint
a. There is a little disconnect between your brain and stomach. It takes 15 to 20 minutes for your brain to recognize that you are full so to avoid overeating take it easy and chew your food properly.
5. Hunger or thirst?
a. Sometimes we confuse thirst with hunger. Whenever you feel hungry, drink a glass of cool clean water before you tackle the food. Do not hesitate to drink some water during your meal as well as after. Digestion is great in a medium of water and you invariably eat less when you have water in your stomach taking up some of the priceless space.
b. Water is no weight loss pill, but it keeps you healthy and may help you to eat less.
6. All or none
a. This is my favourite, and I believe you may also find it useful. Eating appropriately does not mean avoiding everything you like (except your doctor and registered dietitian advice), you could have a little of your favourite meal occasionally (even if it is outright unhealthy). This ensures that you do not develop “withdrawal symptoms” and rather end up throwing caution to the wind and binging on this meal.
You may have guessed that I am a big proponent of the DASH diet, so I will share a few tips with you. It is not much different from what my health-conscious readers have been eating.
1. Cut the SALT
a. Most of us are aware that we need to reduce salt to the barest minimum. Certainly, you do not add salt to cooked food but what about “hidden” salt in smoked, cured or pickled food. What about salted snacks. Start reading food labels and in the absence of one let your tongue be the judge.
2. Get your GRAINS
a. Brown rice, whole wheat bread and unsalted popcorn belong to this group.
3. FRUITS are a must
a. Fruits are packed with potassium and magnesium, which help to lower blood pressure. They are also loaded with vitamins that are essential to our wellbeing. Spice up your breakfast, add some fruit.
4. Make VEGETABLES your delight
a. These low-calorie products packed with goodness should always find their way onto your plate. They contain no fat but have a lot of fibre, vitamins and minerals. The more varied your vegetables are the better. Try out different coloured vegetables.
5. FISH and LEAN MEAT are allowed
a. Skinless chicken is great and so is fish. You must have heard about Omega-3 in fish. You had better take off the skin of the chicken before you cook it.
6. Do NOT gloss over NUTS & LEGUMES
a. Dried beans and peas belong to this group. These are also rich in proteins, magnesium and fibre.
7. Minimise FATS & OILS
a. Use oil sparingly even if it’s healthy such as Olive Oil. Heating oil as we cook denatures the product making all oils similar after their interaction with fire.
b. Sprinkle olive oil on salads. Its in its raw form and great
c. Avocado has great fat too
8. SWEETS are NOT a NO go area
a. Yes, you may even have an occasional sweet, but it should be only a small piece, and the watch word here is OCCASSIONAL.
Congratulations! You have completed your course in dietetics, and I wish you all the best as you embark on a lifestyle modification to improve your health and that of your family.
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 – “The most EFFICIENT way to reach your REALISTIC health GOALS is to make SMALL HEALTHY choices DAILY.”
By Dr. Kojo Cobba Essel
Health Essentials
Christmas wields the power to make you healthier
There is something magical about Christmas and I still feel the same about this amazing time of the year after living in excess of half a century on Mother Earth.
Like most of you, my needs, wants and “to do list” at Christmas has gone through several changes but I still get excited about the season.
The Christmas carols may play a role but certainly they are not the ultimate since our airwaves seem to be suffering from a “constipation” of carols, yet the atmosphere reminds you that Christmas is only a few days away.
Ghana, the capital of Christmas and inflation has gone through many trying times, but we are still ready to welcome the world and make everyone merry.
Has it ever occurred to you that Christmas can make you healthier if you live in the moment and refuse to be frightened by what January may offer?
I am not by any means suggesting that you empty your coffers for the sake of Christmas.
Let us take a look at the health wonders that Christmas may bestow on us:
1. Happiness and laughter
a. Surrounding ourselves with people we love and those who make us happy and fill our mouths with laughter is not only good for the heart, but the feel-good hormones find their way to every part of the body.
2. A time to socialize
a. The hugs and time with family and friends has an amazing effect on our wellness. Imagine if we could do this more often.
b. Even the phone calls to wish people well goes a long way to make our health holistic
3. Dancing aka physical activity
a. The party crowd and the church crew who make sure they break into sweat as music flows will be doing themselves a great favour. The longer you stay on the dance floor the less likely you are to be found trying every conceivable item on the menu.
4. Tapping into spiritual wellness
a. You can’t go wrong when you spend time to read or listen to His Word, pray, give thanks, praise and worship. You just satisfied the spiritual wellness pillar
5. Periods to unplug?
a. The more you socialize, hug, talk to people and even dance, the less likely you are to be hooked to your electronic devices. What a welcome break for your tired eyes, brain and neck. Its all about Digital Wellness.
6. Balm for mental wellness
a. When you spend time visiting people or places, talking to people, laughing, hugging, spending time away from electronic devices then you feel good, and your behaviour is more positive and you tend to think clearly.
7. Giving is at the centre of it all
a. Giving is at the centre of Christmas. God gave us His only son as a show of love. This is a time to give your time, kindness, smile, love, gifts etc to as many people as you can but especially to those who may never be able to do same for you. This gesture is a powerful tool that brings you happiness beyond measure and it is difficult to describe the feeling and the benefits to your body.
We can do so much for our health and wellness during this magical time of the year. We do not have to just stuff our mouths with food and drinks packed with sugar or sign a pact with alcohol such that we can hardly walk unaided.
With your renewed energy made at Christmas we can face the New Year knowing very well that our health is our responsibility.
We need to maintain our new found energy and momentum!!
What should we avoid so that we will not drain our energy?
1. Focusing on the past
2. Not getting adequate sleep
3. Not drinking enough water but loading yourself with alcohol, caffeine and energy drinks
4. Spending all your time working and leaving no time to rest and socialize
5. Not being physically active
6. Spending all your time behind screens, TV, phone, computer. Making social media king
7. Eating junk food most of the time
8. Being resentful, negative or surrounding yourself with people who see no good in anything
9. Creating clutter and a mess wherever you are
10. Trying hard to impress others
I hope these tips will help you stay in the best state of your life and remember to continue doing these for the rest of your life. Does that sound too difficult?
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 – “WHERE YOU LIVE SHOULD NOT DETERMINE IF YOU LIVE.”- WHO
By Dr. Kojo Cobba Essel
