Health Essentials

Guidelines to postponing Christmas 2022

I am aware that a few years ago, Cuba “postponed” Christmas so that farmers could harvest produce and it appears Sikaman should be considering doing something similar in 2022. We are only a few days away from the most magical holiday In the world but Christmas carols are non-existent and only a few measly décor for the season can be spotted.

The world is having a hard time re-setting itself after the havoc of COVID-19 and we also continue to grapple with the Russia-Ukraine war. The demand for many things has outstripped supply and our finances are in a wreck. In Ghana it appears we are getting all the negatives in doses that cause severe heartache, headache and even death. This is definitely not what the doctor prescribed. Salaries have been delayed and jobs are hard to find and to worsen the situation, suggestions of toying with people’s hard earned investment as we continue to live with a bloated Government makes it difficult to keep smiling and enjoying the season. The conditions for postponing Christmas are all in the mix BUT since the day will surely come to pass it is necessary to look at ways or guidelines to survive;

1. Spread good cheer

a. It should not always be based on food or drinks. Smile at people, look in the mirror and smile or laugh. Laughter is a contagious way of spreading cheer and happiness and a feel good “feeling”

b. So smile when you meet a friend, colleague or even a stranger. It will make you happy and that person is likely to smile too, feel happy and make others feel the same

c. You may not be able to give gifts this year, pick a phone and say thank you to people who have impacted your life. That is another way to get your “high” for the season.

2. “Happy Yourself” in the midst of chaos

a. Make a conscious effort to be happy and it starts right in your mind. Get some sunlight, make time for a hobby, spend time with people who make you happy and have a positive mindset. Do meditate and relax. Definitely breathe often.

3. Prepare for “heart-break”

a. Well, if you had major plans of being “spoiled” this Christmas, think again. Yes, some people will still get a great time but the majority won’t get the big tag presents they would have wished for. Being aware will save you unnecessary heartache. Heartbreak Syndrome is real, so be realistic and save healthcare professionals from work overload.

4. What’s on your plate and in your bottle

a. Most people tend to overeat during Christmas. We all do, don’t we? As much as possible stay with the healthy choices and if you get access to the nice unhealthy ones remember moderation is key. This is not likely to be your last meal so if you find yourself at a party or programme with FREE food and drinks, kindly take it easy there is life after Christmas.

b. Alcohol, sugar-laden ‘soft drinks’ and energy drinks may be available more than other months of the year but do be careful.

c. Drinking the most at an end of year party at work (if you get to organise one) is not a ticket to a promotion. It may rather cause you more pain and heartache than you can ever imagine. Moderation continues to be key.

5. Hydrate, Hydrate, Hydrate

a. Keep your eye on the water. Drink lots of it at every opportunity except where your doctor has advised otherwise. This water will keep your health goals on track, enhance digestion thus preventing food from just “sitting” in your stomach and also gives you the feeling of being full so you tend to eat less.

6. Get Moving

a. Yes, you may be busy. Yes you may have packed your days with so many programmes so that you do not have time to think about the wahala surrounding us. No matter the situation you find yourself in, I can assure you that you can squeeze 10 minutes into your breath-taking tight schedule to exercise. Just Do it!!

7. Have fun

a. Whether you have fun or not life will pass by and 2023 will soon be here. I will choose having fun then and so should you.

b. When you have fun you feel good and happy, you lose a sense of time, connect with family and people who make you happy. Be playful and lighthearted sometimes; no need to take everything like the “world cup”. That football extravaganza will be over before the Christmas bells begin to sound and jingle bells fill the air.

8. Safety first, do not carry too much

a. Well, it’s just a week after screening for HIV and vaccinating people against COVID-19 and my antenna for risk is high.

b. People get careless during this season especially when you are counting your pesewas and have too much time on your hands. Protect yourself from HIV and other sexually transmitted infections.

c. The crowds will be thicker than usual as visitors flood into the country, COVID may rear its head; do take the precautions and get vaccinated or get a booster.

d. Get adequate sleep to reduce your risk for accidents.

9. Watch your posture

a. Do not lift more than you can take; injuries are common at this time of the year. Get help where needed. Do not slouch in a sofa all day watching movies or recovering from a heartbreak. If you have to wrap presents, be kind to yourself sit at a table comfortable or stand but do NOT sit on the floor.

10. Remember it’s Jesus’ birthday NOT yours

a. Do not lose focus. All the other things do not count as much as giving glory to GOD. So keep the direct line to God (prayer) open at all times, get cozy with the Bible and make time to worship with like-minded people.

What exactly is this romance I seem to have with the number 10? I often come up with 10 points. The most important point is to take these seriously.

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 –“Christmas will come and go every year, but indulging in excesses may have long-term effects on your health and pocket.”- Dr. Kojo Essel

References:

1. Unravelling the Essentials of Health & Wealth; Dr. Kojo Cobba Essel

2. Why having fun is the secret to a healthier life ; Catherine Price

3. Tips from Robert Rudy

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

Health Essentials

Not all snoring is created equal

Snoring is not only harmful to our physical health but it
affects all 6 pillars of wellness especially social wellness

When people are unable to differentiate between your snore and a locomotive engine or a trumpet that could break down walls, it may not just be a nuisance to your bed and housemates, but it may signal a serious medical condition.

Loud snoring may be a warning that you have Sleep Apnoea, a condition that opens doors to several serious life-threatening complications. Not every snoring is associated with sleep apnoea and also there may be sleep apnoea without snoring. Sleep medicine is no luxury, we need to do everything possible to get good quality sleep, especially when sleep is one of the greatest legal performance enhancing “drugs” known to man.

In sleep apnoea, breathing repeatedly stops and starts during sleep. It may be as often as 30 times in an hour. This shortchanges our brain of oxygen, and it is a potentially dangerous sleep disorder.

Types of Sleep Apnoea;

• Obstructive Sleep Apnoea (OSA)

o The commonest by far. Throat muscles relax and block flow of air

• Central Sleep Apnoea

o Brain does not send proper signals to muscles controlling breathing

• Complex Sleep Apnoea

What may signal Sleep Apnoea/ What to look out for

• Loud snoring.

• Episodes in which you stop breathing during sleep — which would be reported by another person.

• Gasping for air during sleep.

• Awakening with a dry mouth.

• Morning headache.

• Difficulty staying asleep, known as insomnia.

• Excessive daytime sleepiness, known as hypersomnia.

• Difficulty paying attention while awake.

• Irritability.

• You may just not be able to complete a movie.

• Involved in minor accidents at home, work or even on the road.

Get checked out. Even children may suffer from sleep apnoea.

What increases our chance of developing Sleep Apnoea?

• Excess weight or fat.

• Neck circumference. People with thicker necks might have narrower airways.

• A narrowed airway. Tonsils or adenoids also can enlarge and block the airway, particularly in children.

• Being male. Men are 2 to 3 times more likely to have sleep apnoea than women. However, women increase their risk if they’re overweight or if they’ve gone through menopause.

• Being older. Sleep apnea occurs significantly more often in older adults.

• Family history. Having family members with sleep apnoea might increase your risk.

• Use of alcohol, sedatives or tranquilisers.

• Smoking. Smokers are three times more likely to have obstructive sleep apnoea

• Nasal congestion. If you have trouble breathing through your nose — whether from an anatomical problem or allergies — you’re more likely to develop obstructive sleep apnoea.

• Medical conditions. Congestive heart failure, high blood pressure and type 2 diabetes are some of the conditions that may increase the risk of obstructive sleep apnoea. Polycystic ovary syndrome, hormonal disorders, prior stroke and chronic lung diseases such as asthma also can increase risk.

What complications may occur from untreated Sleep Apnoea

Sleep apnoea is a serious medical condition. Complications of OSA can include:

• Daytime fatigue. The repeated awakenings associated with sleep apnoea make typical, restorative sleep impossible, in turn making severe daytime drowsiness, fatigue and irritability likely.

You might have trouble concentrating and find yourself falling asleep at work, while watching TV or even when driving. People with sleep apnea have an increased risk of motor vehicle and workplace accidents.

You might also feel quick-tempered, moody or depressed. Children and adolescents with sleep apnea might perform poorly in school or have behavior problems.

• High blood pressure or heart problems. Sudden drops in blood oxygen levels that occur during OSA increase blood pressure and strain the cardiovascular system. Having OSA increases your risk of high blood pressure.

OSA might also increase your risk of recurrent heart attack, stroke and irregular heartbeats, such as atrial fibrillation. If you have heart disease, multiple episodes of low blood oxygen (hypoxia or hypoxemia) can lead to sudden death from an irregular heartbeat.

• Type 2 diabetes. Having sleep apnoea increases your risk of developing insulin resistance and type 2 diabetes.

• Metabolic syndrome. This disorder, which includes high blood pressure, abnormal cholesterol levels, high blood sugar and an increased waist circumference, is linked to a higher risk of heart disease

• Liver & kidney problems

• Sleep-deprived room or house mates

• Complications during surgery and also with some medication

Lifestyle Modifications that may help

• Lose excess fat. Even a slight weight loss might help relieve constriction of your throat. In some cases, sleep apnea can resolve if you return to a healthy weight, but it can recur if you regain weight.

• Exercise. Regular exercise can help ease the symptoms of obstructive sleep apnea even without weight loss.

• Avoid alcohol and certain medicines such as tranquilisers and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.

• Sleep on your side or abdomen rather than on your back. Sleeping on your belly has many posture related challenges but we may adopt that briefly as we work on definitive treatment.

• Don’t smoke.

Diagnosis and Treatment

There is help so if you think you may have sleep apnoea do not hesitate to speak to your doctor.

A few questions, examination and Sleep Studies and a diagnoses may be reached and the appropriate treatment, advice or support systems put in place.

Yes, the options vary from just lifestyle modifications to the famous CPAP, implants and even surgery BUT do seek help, not only will you feel brand-new when the condition is resolved, you may be saving relationships.

……definitely not all snoring is created equal. Find out about yours.

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)

Thought for the week (1) – “I am hard pressed to choose the greatest legal performance enhancing drug. Is it good quality Sleep or Exercise?”

References:

1. www.mayoclinic.org

2. Team at Penn State Health Holy Spirit Sleep Center