Health tips you can live with!

Over the years, I have built a store of exciting and relevant health tips from many sources. I believe that if we are able to master a few of them it will go a long way to enrich our lives.

“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease” –Thomas Edison.

The keys to successful lifestyle changes are staying on track when times get tough and bouncing back after a setback. Keep trying most people succeed after several attempts.

A number of addictions can be linked to stress: overeating, smoking, drinking and drug abuse. By eliminating or minimising stress, you are more inclined to kick a bad habit.

“STIGMATISATION has no place in fighting this pandemic. It will cause people to hide and not disclose their status, seek medical care late and reduce all the benefits of protocols. We should all be comfortable enough to tell our close contacts when we test positive for COVID-19 so that the proper measures are taken. This is extremely important if we have to win this fight.”- Dr. Kojo Cobba Essel

Cut down your fat intake:
use fats and oils sparingly (watch excess palm oil, groundnut, fried foods)
drink non-fat or low-fat milk and choose low-fat or non-fat versions of yoghurt
Use low-fat salad dressings and limit the amount of cheese in your eating plan. You may avoid the dressings altogether and only indulge occasionally.

Following an eating plan that is high in fibre and low in saturated fat and cholesterol reduces the risk of diseases such as diabetes and heart disease.
Choose whole-grain pastas, bread and cereals whenever possible. Brown rice is great and available
eat whole fruits most of the time instead of drinking fruit juices
include legumes such as beans, peas several times per week

It’s not snacking that’s bad; it’s the usual snack choices – chips, crackers, biscuits, candy etc that cause the problem. Your body works best when it refuels every four to six hours. The best way to fuel your body is to eat light, well-balanced meals and two or three healthy snacks per day. Snacking may even help you lose weight by taming your appetite, thus preventing the tendency to overeat and make poor choices. Learn to make healthy snacks a part of your daily eating plan and hold the guilt! Fruits, carrots, cucumber, tomatoes are certainly adorable.

Did you know that, about half of all cancer deaths are related to tobacco use, unhealthy diet, physical inactivity and being overweight or obese.

Drink plenty of water, it does wonders to your body including;
it aids in digestion and absorption of foods and nutrients
it is the vehicle your body uses to flush out the waste produced in normal body functions
it is necessary for proper bowel function
it helps you maintain normal temperature

A sedentary lifestyle increases the risk of heart disease nearly two times. This risk is as high as that caused by abnormal cholesterol levels, high blood pressure and cigarette smoking combined. Despite the known risks, more than half of adults don’t get enough physical activity to benefit their health. Regular moderate physical activity cuts your risk of dying from heart disease in half.

Excess body fat increases the risk for both heart attack and stroke. Obesity is also associated with increased blood pressure, abnormal cholesterol levels and diabetes. Losing just 10 per cent of excess weight and keeping it off can significantly lower risk.

Common sense ways to reduce back pain
move the driver’s seat (in car) closer to steering wheel
tighten abdominal muscles whenever you are about to lift anything
do flexibility exercises daily
do back exercises regularly
never twist forcefully
push, don’t pull – it is even better to ask for help
Sleep on a firm surface.

Exercise is important for people with arthritis because it;
increases strength and flexibility around joint
helps maintain or increase bone strength
provides nourishment and lubrication to joints
prevents muscle loss from lack of use
provides feeling of control and self-worth

If we manage to do all or most of the above that crippling pain will become manageable.

Many of the points listed above are not too difficult to follow just remember that “the most efficient way to reach your realistic health goals is to make small healthy choices daily”-Dr Kojo Essel

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/ St Andrews Clinic/Mobissel

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 – “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:

Health by Choice Not Chance – Aileen Ludington, MD & Hans Diehl, DrHSc, MPH
Unravelling The Essentials of Health & Wealth – Dr. Kojo Cobba Essel

Glaucoma – a call to have your eyes checked

As we raise awareness of Glaucoma this week (it should continue all year), the importance of community education to prevent vision loss, regular eye care and early detection of this silent disease is key. The theme “SEE THE FUTURE CLEARLY” puts the whole process into perspective.

What will you do if after years of enjoying the beauty of the world through your eyes, you wake up one day and realize your eyes are failing or have failed you? It could be a major life-changing event. You may even run the risk of causing accidents. Imagine what one goes through during the DUM phase of DUMSOR.

Now imagine life perpetually in DUM. All this could be prevented if you make time to care for your eyes: check your eye pressure and have your sight checked as well.

Glaucoma is a group of eye conditions that damage the optic nerve (nerve of the eye) leading to loss of vision. It is most often but not always associated with an increase in eye pressure.

In Ghana, glaucoma is a leading cause of blindness second only to cataract. Ghana appears to have many challenges with “vision” (note the pun) as we have been identified as the country with the second (some data quote third) highest prevalence rate of glaucoma.

Glaucoma is sometimes referred to as the “silent thief of sight” because it can damage your vision so gradually that you may not notice any loss of vision until the disease is at an advanced stage. The most common type of glaucoma, primary open-angle glaucoma has no noticeable signs or symptoms except gradual vision loss. As always, the key is to be diagnosed early and managed since this can prevent or minimize damage to the optic nerve. Early diagnosis is only possible if we have regular check-ups. I checked my eye-pressures six months ago, what about you?

Isolating the risk factors

1. Age – Anyone can get glaucoma, but it most often occurs in those above forty years.

2. Ethnicity – Africans and African Americans are at an increased risk compared to Caucasians. In high-risk groups it may be necessary to have your eyes checked even in your 20s.

3. Family History/ Genetics – You are at an increased risk if a member of your family has glaucoma.

4. Medical Conditions – Diabetics and people with hypothyroidism are also prone

5. Nearsighted/shortsighted – For this group of people, objects in the distance appear fuzzy without corrective lenses.

6. Prolonged Steroid use – especially if used as eye drops, increases our risk for glaucoma.

7. Other Eye conditions – Severe eye injury, some of which may even cause the eye lens to dislocate. Retinal detachment, eye tumours and some eye infections may also predispose us. Some eye surgeries may occasionally trigger glaucoma.

Recognising the warning signs

It is important to drum home the point that just as in high blood pressure, there may be no warning signs. As stated above, the commonest form of glaucoma will hardly warn you. In some forms of glaucoma, however, we may experience the following:

1. Gradual loss of peripheral (side) vision leading to tunnel vision where one is able to see only objects directly in front of him/her

2. Redness of the eye

3. Blurred vision

4. Halos around lights

5. Severe eye pain is sometimes associated with nausea and vomiting

6. Sudden onset of poor vision especially in low light

Overview of tests available

1. Measuring eye pressure. This is a simple painless procedure. It is often the first line for screening for people with glaucoma.

2. Visual Field Test – your doctor will use this test to determine whether glaucoma has affected your peripheral vision

3. Several other tests are available and include testing for optic nerve damage and measuring corneal thickness.

Treatment options

There is NO CURE for glaucoma, but it can be successfully managed. Our options include eye drops, oral medication or surgery, which reduce pressure in the eye to a level that is unlikely to cause further optic nerve damage.

You may not be able to prevent glaucoma, but you can avoid its complications if diagnosed and its management started early. Talk to your healthcare professional and have eye examinations when necessary.

This is the only way to ensure that you can “…see clearly now the rain is gone. I can see all obstacles in my way” and you will enjoy this great vision for years to come.

Glaucoma is “a silent thief of sight.” This is another reminder that NOT ALL SILENCE IS GOLDEN! Get checked.

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 – “The next big thing in Healthcare in Ghana is the Medics Clinic. Visit https://medicsgroupgh.com/ for more information.”

References:

1. 37 Military Hospital Eye Department infomercials

2. Mosby’s ACE the BOARDS

3. www.mayoclinic.com

By Dr. Kojo Cobba Essel

Health Essentials

Making the most of your visit to the doctor

A doctor and a patient in a consulting room

Very often we leave the doctor’s office only to remember that we left out a major complaint. Some patients immediately rush back to the consulting room totally oblivious of the privacy that the next patient is entitled to. They expect that as they walk in, the doctor should ignore the seated or positioned patient and attend to them. That is totally outrageous. Others go home and continue to live with the condition hoping to be healed miraculously.

Most of us will be extremely lucky to spend fifteen (15) minutes with our doctor and this time is often much shorter in countries/communities where the doctor-patient ratio is so low that at best it can be described as criminal.

We are still in the first quarter of 2025, and I highly recommend that you see a doctor not only when you are unwell but as a means to assess your state of wellbeing and take the needed precautions.

To make the most out of our time with the doctor we need to PREPARE. If your condition is an emergency, then you do not have the benefit of time to prepare.

A must do!

Kindly ensure your personal hygiene is excellent.

Take a good bath and brush your teeth
Wear clean clothes that also make undressing easy, especially if you need to expose some areas for inspection/examination.

This may sound ridiculous, but the opposite does happen in real life.

Remember that doctors are human and when you are unkempt you may not get adequate contact with your doctor.

Research on the symptoms

If you have access to the internet or a book worth its salt you may read about your symptoms or wait to read after your doctor tells you your diagnosis.

Remember that if you need to research on the internet, it is essential that you use a reputable site.

In tune with your complaints

Write down your complaints/symptoms if you think you may forget
If you have had a similar problem and have the results of any investigations e.g. Laboratory tests, x-rays, CT scans etc kindly carry them along
Let your doctor know if you react to any drugs
Be truthful about any medications you have taken for the condition, if you do not remember the names make sure you go with the containers
If you have any other medical conditions (and medication) make the doctor aware
Remember to make a note of the following
1. When did the symptoms/complaint begin?
1. How long have you had these symptoms?
1. Is it getting worse?
1. Does anything make the condition worse?
1. What makes you feel better?
1. Is anything related to their onset?
1. How often does it occur?
1. How long does it last e.g. in pain conditions as well as rash, allergies etc
1. Does anyone else in your family have them?
1. How do they affect your daily life?
1. Is it related to work or home?

You may need to modify these slightly when you have skin lesions, swellings etc. This list is by no means exhaustive, and you may not need to find answers to all of them before getting help, but they will definitely help you ace the visit to your doctor.

If your doctor books you for surgery, do not leave his presence without finding out the following:

Will you go home on the same day of the surgery?
Will you need assistance to go home or can you drive unsupervised for instance
What form of anaesthesia will you be given?

Then, if your visit is for a medical examination, do remember that also being aware of disease conditions in your family will help your doctor select the appropriate tests and make the whole experience and time useful.

See you in the consulting room soon.

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 – “The next big thing in Healthcare in Ghana is the Medics Clinic. Visit https://medicsgroupgh.com/ for more information.”

References:

By Dr. Kojo Cobba Essel