Health Essentials
Is there a prescription to reverse aging? -Part 1
The human brain begins to slowly decreasein size at age 25
Your hairline begins to recede, you can no longer keep count of the gray hair, your skin begins to sag, you can no longer fit into your clothes, but you can swear that you weigh the same on the scale.
Things may sometimes get worse; you just cannot remember where you place your keys and your “sweet after meals” is now a tray full of pills and you keep refilling these from your new-found recreational centre, which is your doctor’s office.
You may also belong to the team that wakes up every day with pain in your joints and getting out of bed can set off panic bells.
What if you retired from your job barely a year ago and you are currently in hospital for the second time with a broken arm?
Surely you will never agree with the phrase “age is just a number” because you seem to be “experiencing so many things that never happened to you in the past.”
This morning, I woke up more convinced than ever that we can prevent or reverse many of the changes associated with aging. Certainly, the downward spiral will continue if you do not do something positive to arrest and then reverse it.
These days whenever I spend time together with friends, the conversation will often be interspersed with greying, potbellies and health challenges. Consistently making our health a priority will go a long way to making things much better.
This month of April I have dedicated to discussing aging, its life-changing impact on our lives and what we can do.
I wish I had known these much earlier then I would not have to start a crush programme this week to make up for lost time.
You may be eager to get started too but no matter the state you find yourself in today, do not allow yourself to be sucked in by the “terrible toos” – too much, too hard, too fast, too soon – why?
The answer is simple you may either harm yourself or “burn-out” quickly. Both scenarios mean you will no longer continue with your newfound positive life.
The world is generally living longer but our “health span”, which is the time when we are actually fit and can enjoy life and not just hang onto it, is probably getting shorter.
Is it possible that much of the decline we experience is a result of our mindset and inactions? Maybe “we expect to fall apart so we allow ourselves to fall apart.”
Many of us ignore the “signs of aging” such as easy fatigueability and shortness of breath and instead focus on outward signs such as graying of our hair and a receding hairline; surely these are also important, but I bet it’s what is on the inside that really counts; your heart, your lungs, your brain, your kidneys and all the others that you cannot see.
I wish I could equate this to “don’t mind the body, mind the engine” but that would not be exactly true.
What happens to your brain, heart, lungs, muscle and bones as you keep celebrating birthdays? If you do not know your birthday or you have adopted a “f—ball age” you will still not be able to hide, just get proactive.
The brain
From age 25, the human brain begins to slowly decrease in size and that cannot be good news. Small in this scenario is certainly not better. As the brain shrinks, it becomes less efficient and your ability to reason, comprehend and retain information starts a slow difficult to detect downward ride. Who has seen my car key today, I thought I left it on the table?
What to do
Playing with balls (tennis balls I mean) may help your brain bounce back. Start with juggling three balls at a time. The good news is you don’t even need to get the juggling right; it is the effort at practising a new skill that matters. Remember not to be caught by the terrible toos. I plan to buy three balls today. Solve puzzles, read books and increase your physical activity.
The heart
In your mid-40s, your heart tends to grow smaller (excluding effects of a heart failure or muscle thickening from high blood pressure). This reduction in size means your heart no longer pumps blood as efficiently as it used to. This will force your heart to work harder putting it at risk of injury or disease.
What to do
The more time you spend moving the better. There is no dispute about it though, lace your boots and start moving. Depending on your level of fitness you may need to start slowly and build up momentum.
To be continued…
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
dressel@healthessentialsgh.com
*Dr. Essel is a medical doctor with a keen interest in Lifestyle medicine, he holds an MBA and is 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 –“A sedentary lifestyle – spending a lot of time seated at a desk, in a car, or in front of a television or computer monitor – increases your risk of death from heart disease even if you EXERCISE. Remember to take 2 minute heart health breaks from your desk or chair.”
Reference:
1. Men’s Health Magazine. May 2012
2. Stephen L. Kopecky M.D. – Cardiovascular Disease Specialist at Mayo Clinic
3. Mayo Clinic-Essential Heart Guide. 2012.
The human brain begins to slowly decreasein size at age 25
By Dr. Kojo Cobba Essel
Health Essentials
Making the most of your visit to the doctor
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
- When did the symptoms/complaint begin?
- How long have you had these symptoms?
- Is it getting worse?
- Does anything make the condition worse?
- What makes you feel better?
- Is anything related to their onset?
- How often does it occur?
- How long does it last e.g. in pain conditions as well as rash, allergies etc
- Does anyone else in your family have them?
- How do they affect your daily life?
- 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)
*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:
By Dr. Kojo Cobba Essel
Health Essentials
This Valentine’s weekend renew your energy
t is quite common to hear people complain about a lack of energy, fatigue, foggy brain and a host of others. The real danger is the accidents and errors that this situation may cause, and quite often many people suffer the consequences.
There is NO quick fix for renewing your energy, but it doesn’t take an effort akin to manning a spaceship to achieve this. Over the past few years, I have been a huge proponent of Greenscription. This essentially involves PRESCRIBING everyday lifestyle modifications that make us the best version of ourselves. Definitely every human will occasionally have a bad day, but we can minimise these and enjoy life.
Yes, you may need a supplement sometimes or require medication to correct or treat a condition, but we will all feel more energised if we practice the steps below. Remember “one healthy choice is ALWAYS followed by another”, start slowly and add on. We all have what it takes.
1. Learn new things: yes, we all need to. Avoid rut. What are you learning now?
2. Simplify things: no need to complicate things. If it appears too complicated its either you don’t understand it or you are on the wrong path
3. Think positively: your cells are listening to you at all times. Speak positive words
4. Eat healthy food: we are what we eat. I am sure people powered by unhealthy, refined food-like substances is definitely the wrong “fuel”
a. I believe you know water is an essential component of your food. Drink adequate amounts.
5. Socialise: we are no islands. DO NOT isolate yourselves. We derive energy from people but avoid energy sappers. They will drain you to death.
6. Meditate: allow your brain to rest
7. Move and play: Exercise and play happen to be one of the few things that provide instant results. When did you last take a walk outdoors or join friends to play a game of table tennis or other.
8. Be grateful: Gratitude appears too simple to be real BUT it is a game changer
9. Enjoy sunlight: very few things beat sunlight. Little wonder seasons with limited sunlight have high numbers of people with mental health challenges
10. Spend time in nature: the sound of water, rocks, greenery. They have amazing benefits. Spend time in nature and do it often. You may even create your own at home or at the workplace.
11. Music is life; but it needs to be the right type.
12. Get enough sleep: It all starts with Sleep, and it ought to be restful. If you have sleep apnoea you may be doing yourself a disfavour. If you snore, talk to your doctor and get the appropriate tests done.
13. REST – Even the Almighty God rested. Not because He needed it BUT he had to set an example for us. Sometimes we just need to sit and “do nothing” or get creative or cut out the noise.
Do put these into practice and next week we will delve into what we need to avoid to remain energised.
This Valentine’s weekend, renew your energy and continue with the tips that will ensure you remain the best version of yourself.
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 from Medics Group & Health Essentials. Send me an email at dressel@healthessentialsgh.com for more information.”
References:
1. Culled from Mental Health on LinkedIn
By Dr Kojo Cobba Essel
