Health Essentials
Combating heartburn & fire in your belly at Christmas & beyond
Over the past few months I have noticed a worrying trend of people getting repeated episodes of heartburn as well as unbearable burning sensation in their bellies. Many of the “victims” seem to be in a long-term relationship with nonsteroidal anti-inflammatory painkillers such as ibuprofen and are often in love with high dose dispersible Vitamin C as well as lemon, spices and a host of other concoctions.
There seems to be a link with COVID-19 in this surge and especially in people who claim they had been diagnosed with peptic ulcer disease but had been perfectly fine for decades.
Peptic Ulcer Disease is commonly caused by long-term NSAID use and infection by the bacterium Helicobacter pylori (H. pylori). All other factors such as spices, cigarette smoking and caffeine consumption do not cause the ulcer BUT aggravate/ worsen the symptoms. In reflux disease referred to as “heartburn”, the band at the junction of the stomach and oesophagus (tube from throat into stomach) is weak so allows stomach contents including acid back “upstairs” where they have no business.
Quite often many people tend to self-diagnose and treat with a few bottles of an antacid and may even add prescription medication for about two weeks. Do get professional assistance because not treating peptic ulcer or reflux disease appropriately may mean years of pain and distress and even in a few instances things may progress to life-changing situations.
Our focus in this interaction is to assume you are being properly managed for your reflux disease and peptic ulcer disease. We will share lifestyle changes that are critical in speeding up the healing process and in many instances keeping it at bay for years. You surely will be thankful at least for an end to poor sleep, disturbing cough and what may appear to be an adult onset asthma together with many more.
DO THESE IN ADDITION TO WHAT YOUR DOCTOR PRESCRIBED:
1. Keep a Food Diary and keep a record of anything that you eat or drink that triggers pain in your chest or belly. This is helpful because the guidelines we give work for most people but you may have things that are peculiar to you and ONLY a food diary will unearth that.
2. Eating a balanced meal that contains vegetables, fruits and whole grains
3. Avoid nonsteroidal anti-inflammatory drugs (NSAIDs) for managing pain. These include diclofenac, ibuprofen etc. To be safe paracetamol/Panadol/Tylenol should be what you go for except when your health professional who is aware of your condition advises otherwise
4. Taking a multivitamin. This is because a vitamin or other nutrient deficiency makes healing of ulcers difficult
5. In the treatment phase I suggest you avoid alcohol
6. Do not smoke cigarettes and do not inhale (passive smoker) it either
7. Avoid caffeine in tea and coffee
8. Avoid caffeine from other sources such as chocolate and other drinks
9. Avoid fizzy drinks
10. Avoid spicy foods, which means pepper, ginger, nutmeg, onions, garlic etc. should be taken in very small quantities. I have seen tomato come up in the list of foods to avoid but I have found it difficult to understand. If you have issues when you take tomatoes then do reduce that as well but that leaves you with very few choices so I hope your food diary does not come up with tomatoes.
11. Avoid citrus fruits such as lemon, lime, oranges especially on an empty stomach
12. Be careful with fatty foods such as fried foods and most fast foods. I suggest dinner should not have fatty or “oily” foods at all especially if you belong to the heartburn squad.
a. Delicacies such as kelewele and khebab may be spicy and oily at the same time
13. Eat small frequent meals. Large meals have a way of waking up “sleeping dogs”
14. Peppermint or even drinks with the flavour tend to cause discomfort in some people. Avoid.
15. Your last meal should be at least three hours before sleep or DO NOT lie down for at least three hours after a meal
16. Keep active so you are healthy and reduce belly fat
17. Manage Stress; it exaggerates everything. Exercise, sleep, meditate, stay positive, be happy, get sunlight, show gratitude, give and give and give, get a hobby, spend time in the sun and close to nature. No one has all the answers to managing stress (a necessary evil).
Following your doctor’s treatment regime that may include antibiotics if you have H. pylori and taking some prescription medication for up to eight weeks together with these lifestyle modifications will go a long way to bring peace to your belly and quench the fire in your chest during this festive season and beyond.
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
(dressel@healthessentialsgh.com)
*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified 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 –“A good FOOD DIARY includes everything that goes into your mouth, where you eat or drink, who you eat with and even your mood while you do that. It goes a long way to help you find the triggers to several challenges you may have.”- Dr. Kojo Essel
References:
1. Unravelling the Essentials of Health & Wealth; Dr. Kojo Cobba Essel
By Dr. Kojo Cobba Essel
Health Essentials
At Easter should Spiritual Wellness be the only form of Wellness?
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
Hijab (Islamic Veil) as an Act of Worship
Alhamdulillah (all praise is due to Allah), the Creator of the heavens and the earth, the One who guides us to the straight path.
We bear witness that there is no deity worthy of worship except Allah alone, and we testify that Muhammad (peace and blessings be upon him) is His servant and Messenger.
May Allah’s peace and blessings be upon him, his family, and all who follow him in righteousness until the Last Day.
Introduction
Dear respected brothers and sisters in Islam, today’s khutbah addresses an essential act of worship that embodies submission, modesty, and obedience to Allah: the “Hijab”.
While the Hijab is an explicit command from Allah, it is also a human right protected under local and international laws.
It is imperative that Muslim women are allowed to observe Hijab freely, especially in public institutions such as universities, banks, ministries, public health institutions, and government agencies.
Definition and Meaning of Hijab
In Islam, Hijab refers to modesty in appearance and behaviour. For women, this includes covering the body, except for the face and hands, in non-revealing clothing (not skin-tight), while for men, it includes covering from the navel to the knees and dressing modestly.
The Hijab extends to lowering the gaze, avoiding indecent speech, and conducting oneself with dignity.
Allah commands:
“And tell the believing women to lower their gaze and guard their private parts and not to display their adornment except that which [ordinarily] appears thereof and to wrap [a portion of] their headcovers over their chests.”
(Quran 24:31).
Essence of Hijab as an Act of Worship and Modesty
The Hijab is an act of worship rooted in obedience to Allah. It is not a cultural practice but a divine command. Allah says:
“O Prophet, tell your wives and your daughters and the women of the believers to bring down over themselves [part] of their outer garments. That is more suitable that they will be known and not be abused. And ever is Allah Forgiving and Merciful.”
(Quran 33:59).
The Hijab is a reflection of one’s faith, modesty, and inner character. It shields the individual from immorality and contributes to the moral fabric of society.
Lowering the Garments and the Gaze
The Hijab also encompasses lowering the gaze and maintaining purity in interactions between genders. Allah says:
“Tell the believing men to lower their gaze and guard their private parts. That is purer for them. Indeed, Allah is Acquainted with what they do.” (Quran 24:30).
By lowering the gaze, both men and women protect themselves from sin and maintain mutual respect.
Social Menace and Immoralities Due to Lack of Hijab
The absence of Hijab in society has led to numerous social issues, including:
Zina (Adultery and Fornication): Unrestricted interactions and immodesty increase the likelihood of adultery and fornication, which Allah explicitly prohibits:
“And do not approach unlawful sexual intercourse. Indeed, it is ever an immorality and is evil as a way.”
(Quran 17:32).
Exploitation and Objectification:
When modesty is neglected, individuals, especially women, are objectified and exploited, resulting in an increase in harassment and sexual abuse, a phenomenon that has plagued many organissations such as Universities, Banks and other public institutions. The introduction of Sexual Harassment Policies with its attendant harsh punishments has done very little in resolving this menace.
By Imam Alhaji Saeed Abdulai
