Health Essentials
Dancing with the rain
“Once AGAIN, torrential rains have hit the Accra Metropolis, creating heavy floods in various parts that have caused great havoc to lives and property. The team of ministers, the Mayor of Accra, officials of the National Disaster Management Organisation (NADMO) and the security agencies are going round to ascertain the impact” –GNA, 2009
I have highlighted “ONCE AGAIN” for obvious reasons. The scenario above is almost a ritual. As soon as the sun shines consistently, and the land dries up, you can be sure that we will lay down our pens, take off our boots, jump into our budget crippling SUVs, return to discussing “more pressing issues” and pretend it was all just a dream. How many more warnings do we need as a nation before we sit up? Maybe 70 X 7! If God was human he definitely would have been fed up with us by now and that will mean we would have been left to our fate. We are all to blame. NO EXCEPTIONS!
Even die-hard optimists are beginning to show signs of fatigue. I haven’t written about floods in Accra in a while now and I was inspired to reproduce this after reading Emmanuel J. K. Arthur’s Accra is “celebrating” its Annual Flooding Festival and I quote him “traditionally the Festival is celebrated by Accra residents who live in low-lying areas, also known as Flood Prone Areas. It is “celebrated” from March and climaxed in June every year since 1960s. During the period, the sitting Works and Housing Minister and the Regional Minister are joined by District and Municipal Assembly Heads to tour “celebrating areas” to reiterate the commitment of Government to end the perennial flooding…………This year’s “celebration” is on the theme Blaming all for our collective actions.” What else can I add to this masterpiece? We seem to enjoy this and have no plan to “dig” ourselves out of this hole. Maybe we should get rid of a number of our army of ministers and appoint a Flood Prevention Minister.
I hate to have to do this again but once started at least let us remind ourselves of some of the challenges floods cause to our fragile economy.
CAUSES OF FLOODS
- Urbanisation
- Migration of people from the rural areas to the large cities such as Accra and Kumasi has led to an explosion in their population. We have outstripped the already poorly planned facilities available
- The urban poor in the capital of Accra are especially (but everyone feels the pinch) vulnerable to the effects of flooding due to poorly and often illegally built structures, (many across the paths of water bodies) overcrowded living conditions, and inadequate sewage and drainage systems that are often clogged with refuse. Scarcity of land has also forced many people to occupy low lying areas and are prone to floods
- Decreased Capacity of Drainage Channels
- our drains are choked with refuse or are silted up as are our rivers and streams
- Incapacity of Drains and Culverts
- Drains are absent in many places, unfortunately in privileged areas where we may find some semblance of drains, their capacity is woefully inadequate. In some areas open gutters compete for honours as to which of them is able to reclaim the sand/silt skillfully dug out and lined on their edges. Really do we expect nature to find a way of leaving them along the edges of the drains till the rapture? How ridiculously NEGLIGENT can we be as a people. Is someone being paid to take care of these? They had better come out clearly to say they are and have been on STRIKE since they were appointed instead of claiming to be at work and doing absolutely nothing.
- Impact of Climate Change
- Extreme changes in weather are here to stay, so we had better find practical solutions to keep us safe. The rains are erratic, the sea levels are rising above many inhabited land and it’s only a matter of time.
- Human Attitude
- Probably the most important. All the factors listed above are directly linked to our activities. Drains serve as our garbage disposal areas, edges of gutters are ideal for leaving heaps of sand and deforestation and exhaust fumes are adversely impacting our climate. We sow INDISCIPLINE and one of the many things we reap is flooding.
EFFECT OF FLOODING
- Economic Loss
- Destruction of property can be extreme and in many situations it can bring economic activity to its knees. People are busy taking care of their homes, factories are shut because of the havoc caused by the water and several hours to days, weeks, months and even years of economic activity are lost
- Resources that could have been used to develop the country will now be used for reconstruction – what an absolute waste!
- Environmental
- Our already ridiculous traffic situation will graduate to another level totally unheard of. This is caused by damaged roads (if the roads even exist), destroyed bridges and workmen trying hard to intervene.
- Damaged farmlands will bring about economic hardships for our farmers as stored food and farm produce may be destroyed. Certainly these losses will eventually hit the pockets of even those who live many miles away. Can you imagine the strain on our already over-burdened pockets?
- Humans
- Once again, I will separate the number one culprit. Lives are lost (including through drowning) as well as homes, businesses, vehicles and many more
- Diseases
- Floods will always leave a myriad of diseases in its trail, both immediate and long term. Infectious diseases will have a field day and these include; common cold, food poisoning (especially when there is no electric power), cholera, typhoid and hepatitis A. Remember when everything settles, malaria will rear its ugly head.
- The physical and mental impact on our health is often ignored but anyone who has been a victim of the effects of a flood will tell you that they experience; shock, anxiety, fear, sadness, anger and physical symptoms such as headaches and general body pains. It sounds to me as Post Traumatic Stress Disorder, what about you? Your guess is as good as mine; the effects are most devastating in children.
LOOK OUT FOR THESE AFTER A FLOOD
After a flood, it’s time to clean up and put the pieces back together. Life will go on and those paid to address such situations will go back to sleep.
For those of us who have to do the “dirty” work, take note of the following:
- Electrocution – put off power sources.
- Broken bottles, nails and other sharp objects that may injure you.
- Avoid contact with insects and animals (there may be many stray animals with diseases such as rabies)
- Wash your hands thoroughly with soap and water as often as needed and wear protective gloves and other clothing, if possible
- Get rid of all the mud and use disinfectants
STEPS TO AVOID FUTURE FLOODS
I won’t even venture into this terrain again. Let us all FIX our ATTITUDES. That is all it takes; DO THE RIGHT THING wherever you find yourself and maybe just maybe we will be able to look back one day and say Accra would have been flooded by now.
I hope that in my lifetime, I will not have to write again “so long a letter” because we will be on top of our flood avoidance and preparedness programme.
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
(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 – “It does not need one with a high IQ to “guess” that building in the wrong places, building without drains, throwing rubbish in gutters, not having a plan to desilt water bodies or clean out drains will eventually lead to flooding’
References:
- The Holy Bible – Mathew 18:21
2“Impact of floods in Ghana and the way out” – Bentil Asafo-Duho
3. Journal of Water and Health -2009
4. WHO – Flooding and Communicable Diseases
5. Centers for Disease Control and Prevention (USA)
6. Accra is ‘celebrating’ its Annual Flooding Festival – Emmanuel J.K. Arthur
By Dr. Kojo Cobba Essel
Health Essentials
Getting in shape for Christmas
Christmas decorations are already out and had it not been for the “thrill” of an upcoming election, Christmas carols would have taken over our airwaves. Very soon even the die-hard exercise fanatics will be so busy doing NOTHING that time to exercise or stay fit is as close to zero as practically possible. This zero is a figure that the Ghana AIDS Commission would certainly be envious of but we continue to make strides there as well and hopefully in the not too distant future we will achieve that.
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 Christmas:
• Squats
• Plank
• Push-Ups
• Walking & Dancing
Don’t short-change yourself on these MUST DOs:
• Smiling; it costs nothing but gives you the world
• Sleep; can’t overemphasize this
• Give your neck a break and stretch it gently everyday
• Breathe; deep belly breathing is always a blast
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. You can modify the effects of squats by widening the space between your feet or even having your heels on a slightly elevated surface.
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, then repeat the whole process (circuit training) two more times with no rest periods or 30 second rest periods depending on your level of fitness. Start now and make this your routine morning, afternoon or evening and it may just be enough to help you sail through the holiday season and start the New Year in your best shape ever.
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 – “For heart health you need to relax and have fun as well; schedule time for leisure, 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 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
