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
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
