Health Essentials

At Easter should Spiritual Wellness be the only form of Wellness?

Every single repetitionof squat is worth the effort

Many of us have already packed our Easter season with so much work and back-to-back programmes we hardly have time to breathe.

The little time we can squeeze out is used to stuff ourselves with food and drinks, but for this season and beyond we may be able to spend five minutes even on extremely busy days to make a difference in our lives so that we can have time to sing, dance and worship God as we remember his unparalleled sacrifice to us.

My-in-laws who reside on the mountain are busy trekking up and dragging their friends and colleagues with them. Any idea why the Kwahus revel in Easter? Has it always been that way or is it a conscious effort to show Ghana and the world what they have?

We all wish our favourite exercises will give us the same benefits as all other exercises but the truth is that some exercises are “more equal than others” just as happens in every aspect of life.

This does not mean if you are unable to perform the most effective exercises, you should exert yourself and cause injury to your body. Remember, Cobba’s First Law of Exercising is “DO NO HARM”.

These exercises may just help you stay afloat this Easter:

• Squats

• Plank

• Push-Ups

• Walking & Dancing

Squats

Every single rep (repetition) in this exercise is worth the effort.

Squats target the quadriceps, hamstrings and gluteals, which in simple language refers to the thigh muscles and buttocks.

It is important to learn the right technique and since it exercises large muscle groups, you are able to burn a lot of calories with squats.

In every exercise session, it is important to work large muscles before the smaller ones.

Steps

1. Keep feet shoulder width apart

2. Back should be straight (standing posture)

3. Bend knees and lower your rear till your thighs are horizontal.

4. Return to the standing position

5. Repeat steps 1-4

6. Remember to stretch the muscles used after the exercise.

If you have difficulty following the steps above, place a chair behind you and with your back straight try to sit on it. Do not let your buttocks touch the seat, then return to the standing position and repeat. As your technique improves, you may remove the chair.

As one gets stronger you may even carry some weights while doing squats but as always start with caution. You may do only 3 reps at a time (properly). Gradually, add some more.

When to avoid squats

• Severe knee pain irrespective of cause

• Knee injury even if no longer painful (you will need professional supervision)

• Acute back pain (you will later do back slides which is similar to squats and helps strengthen back muscles)

This exercise benefits almost everyone with a lifestyle disease. Hypertensives (those with high blood pressure) even get a bonus since it causes peripheral pooling of blood and helps to lower the blood pressure over time.

Plank

Arguably, the safest exercise for strengthening abdominal muscles and also has the added benefit of strengthening lower back muscles. Especially for people who sit for long hours (you shouldn’t anyway) this is great news for helping your back.

1. Start by getting into a push-up position

2. Bend your elbows and rest your weight on your forearms and not on your hands

3. Support your lower body on your toes

4. Your body should form a straight line from shoulders to ankles just like a plank of wood

5. Engage your core (midsection) by sucking your belly button into your spine

6. Hold this position for the prescribed time. This may vary from 5 seconds to 1 minute. Repeat.

Push-ups (press-ups)

This is probably the first exercise most people try out; well apart from laughter and walking I presume, and everyone is familiar with it.

Go ahead and squeeze a minute a day in there.

Walking & dancing

Before you set out to exercise your muscles remember to walk at least a minute before you start and a minute after you are done.

You may even walk while in one place, what matters is moving your legs and arms and getting your heart to pump.

Use every opportunity during the day to:

• use the stairs instead of the elevator

• walk while you talk on your cell phone

• Walk to a colleague’s desk at the office instead of using the phone or sending someone else.

• Pick your own stuff for cooking instead of sitting and getting people to assist with even the trivial errands

• Dance with your heart whenever you have a chance; during your Christmas programmes, while watching TV and even while you take a shower.

A minute each for Squats, Planks and Push-ups and two minutes of walking every morning, afternoon or evening may just be enough to get you through the season and certainly it will not tamper much with your tight holiday schedule. Do not forget to smile often, breathe deeply to relax, enjoy some sunshine, pray, praise and worship God and you will be on the right path especially if you keep an eye on your finances and learn to unplug several hours each day.

In my opinion, every aspect of Wellness is important at all times and we should try to keep a balance. Neglecting all other aspects (Physical, Social, Mental, Digital, Financial & Spiritual) and focusing only on Spiritual Wellness will mean we will not be able to perform at our very best and certainly our Maker needs the best version of us.

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/ Medics Clinic

(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 – “For heart health you need to relax and have fun as well; schedule time for leisure, sing praises to God, laugh often, learn to breathe deeply and maybe get a pet.”

References:

• The Gym Bible

• www.webmd.com

• 30dayfitnesschallenges.com

By Dr Kojo Cobba Essel

Health Essentials

The impact of mental health misconceptions on relationships and marriage

As we manoeuvre the complexities of relationships and marriage, it is essential to acknowledge the significant role mental health plays in our overall well-being.

Unfortunately, mental health is often shrouded in misconceptions that can have far-reaching consequences on our relationships.

In this article, we will explore five common misconceptions about mental illness and how they can affect our relationships and marriages.

Misconception 1: People with mental illness are violent and dangerous

One of the most pervasive misconceptions about mental illness is that people who suffer from it are violent and dangerous. This could not be further from the truth. Research has shown that individuals with mental illness are more likely to be victims of violence than perpetrators. In fact, studies have found that people with mental illness are two to three times more likely to be victims of violent crime than the general population.

In relationships and marriages, this misconception can lead to fear and mistrust. Partners may worry that their loved one’s mental health condition will lead to violent outbursts or unpredictable behaviour. However, with proper treatment and support, individuals with mental illness can lead healthy, productive lives.

Misconception 2: Having a mental illness means you are “crazy”

Another common misconception is that having a mental illness means someone is “crazy” or unstable. This stigma can prevent individuals from seeking help and can lead to feelings of shame and guilt.

In relationships, this misconception can create tension and conflict. Partners may not understand their loved one’s mental health condition, leading to frustration and resentment. However, by educating ourselves about mental health and seeking support, we can work to break down this stigma and build stronger, more supportive relationships.

Misconception 3: Post-Traumatic Stress Disorder (PTSD) only affects military personnel

PTSD is often associated with military personnel, but the reality is that anyone can develop PTSD after experiencing a traumatic event. This can include survivors of natural disasters, domestic abuse, or sexual assault.

PTSD can have a significant impact on relationships and marriages. Partners may struggle to understand their loved one’s symptoms, leading to feelings of frustration and helplessness. However, by seeking support and education, couples can work together to build a stronger, more supportive relationship.

Misconception 4: Mental Health conditions are rare

Mental health conditions are more common than we think. According to the World Health Organization (WHO), one in four people worldwide will experience a mental or neurological disorder at some point in their lives.

In relationships and marriages, mental health conditions can affect anyone. Partners may struggle to cope with their loved one’s mental health condition, leading to feelings of burnout and resentment. However, by seeking support and education, couples can work together to build a stronger, more supportive relationship.

Misconception 5: Seeking help for mental illness leads to stigma

Finally, many people believe that seeking help for mental illness will lead to stigma and judgment from others. However, seeking help is a sign of strength, not weakness. Seeking help for mental illness can actually strengthen the relationship. By working together to address mental health concerns, couples can build a stronger, more supportive relationship.

The importance of education and support

Education and support are key to breaking down the stigma surrounding mental health. By learning about mental health conditions and seeking support, couples can build stronger, more supportive relationships.

Communication is essential for the relationship’s health. Partners should feel comfortable discussing their mental health concerns and seeking support from each other. By doing so, couples can work together to build a stronger, more resilient relationship.

In conclusion, mental health myths can have a significant impact on relationships and marriages. By educating ourselves about mental health and seeking support, we can work to break down these misconceptions and build stronger relationships.

If you are struggling with mental health concerns or know someone who is, do not hesitate to seek help. With the right support and education, couples can build a stronger, more resilient relationship that can withstand the challenges of mental health concerns.

To be continued …

Source: Excerpts from “COURTSHIP MATTERS: Keys to a Fulfilling Lasting Marriage” Book by REV. COUNSELOR PRINCE OFFEI (Lecturer, Author, and Marriage Counsellor).

ORDER BOOK NOW:

https://princeoffei22.wixsite.com/author https://counselorprinceass.wixsite.com/edu-counseling-psych https://princeoffei22.wixsite.com/website

COUNSELOR PRINCE & ASSOCIATES CONSULT (CPAC COUNSELLOR TRAINING INSTITUTE)

Health Essentials

Is broken-heart syndrome real?

Depressed woman in bed with hands on face

I am sure Cupid is often amazed at the extent some of us go when it comes to the affairs of the heart, but maybe the adage “it is better to have loved and lost than to never love at all.” Love is a good thing but it may also come with its unique challenges.

When love goes bad or one’s expectations in a relationship are not met, some people may suffer what we refer to as broken-heart syndrome. We may think this is purely an emotional phenomenon BUT there is evidence that the heart literally breaks and even the best heart doctors may struggle to differentiate it from a Heart Attack.

The good news is that when your heart breaks from love gone bad, loss of a loved one, financial challenges and even strangely extreme happiness such as winning a huge amount of money or even a surprise mega party, all the changes are reversible from a few days to a maximum of two to three months. Women seem to bear the brunt of this syndrome especially after menopause.

I remember years ago whenever any of my team members at the emergency prompted me that a young lady had just been brought in with “hysteria” you could bet your last crumpled Ghana cedi that there was love in the mix. The story will often unfold slowly and the “unconscious” lady will promptly sit up in bed and spend a significant time being counselled; maybe we should have run more tests on their hearts at the time.

Broken Heart Syndrome may have symptoms that feel like a heart attack and may include chest pain and shortness of breath BUT unlike a heart attack it is not caused by clogged arteries, instead it may be precipitated by an emotionally stressful event such as hearing or seeing on social media that your ride or die partner has other plans.

It appears that stress hormones overwhelm the heart causing heart vessels to go into spasm and instantly reducing oxygen to the heart muscle and mimicking a heart attack. This “stunning” of the heart may be associated with dizziness, fainting, nausea, irregular heartbeat and low blood pressure. These symptoms may start from a few minutes to hours after the stressful event.

Fortunately you will rarely die from broken heart syndrome and you are not more likely to suffer from broken heart syndrome if you already have heart disease but some risk factors do exist:

• Being female

• Age 50 years and above for both males and females

• Your genes may predispose you

• Having a head injury or seizure disorder

• Having anxiety or depression

Some blood tests and ECG (not the company that plays games with our hearts through agonising dumsor) may show heart injury but other heart tests may make the picture clearer though the first few hours can be difficult to tell and one will need to be started on medication to protect the heart.

Fortunately the heart changes from Broken Heart Syndrome are easily reversible and people recover much quicker than someone who has suffered a heart attack. Rarely someone may have complications from this such as heart valve damage or heart failure.

Did we have a surge in Takotsubo Cardiomyopathy (aka Broken Heart Syndrome) about two months ago when we marked Valentine’s Day? “I cannot know, I cannot tell” but the emotional challenges people go through on this single day may be enough to precipitate Broken Heart Syndrome and taking care of our health holistically including mental, social and physical health will go a long way to speed up our recovery when we happen to be hit by this bug.

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/ Medics Clinic

(dressel@healthessentialsgh. com)

Thought for the week – “For heart health you need to relax and have fun as well; schedule time for leisure, sing praises to God, laugh often, learn to breathe deeply and maybe get a pet. Avoid toxic relationships as much as possible.”

References:

1. Broken-Heart Syndrome- Mary Jo DiLonardo, WebMD

2. Takotsubo Cardiomyopathy – Harvard Health Publishing

By Dr Kojo Cobba Essel