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
You have only one back, pamper it
Backpain is undoubtedly one of the commonest complaint
- Backpain is undoubtedly one of the commonest complaint
Whenever I get to attend to clients, backpain is undoubtedly one of the commonest complaints. Sometimes I wonder if it’s the norm or I simply attract people suffering from backpain.
Approximately 40 per cent of all people will complain of significant back pain some time in their life. About 95 per cent of these cases resolve spontaneously within six weeks. Most cases of back pain go away on their own after a few days but if yours lasts more than a week, see a doctor. Usually the pain will be due to muscle strain or ligamentous sprain which heals with time with or without treatment.
A small proportion of acute back pain may have significant, serious pathology as its underlying cause. Examples include fracture, neoplasm, infection or other conditions that adversely affect a nerve (e.g. a disc between vertebrae bulge or burst open and presses on a nerve such as the sciatic nerve).
Risk factors for back pain
• Obesity
• Occupation – sedentary workers and those who need to lift things or bend for hours
• Poor Posture- this includes how we sit at work and the awkward postures some of us adopt.
• Being out of shape – pot belly etc
• Smoking
• Genetics – vulnerable to scoliosis, spondylolisthesis etc
• Age – young athletes are prone to tiny fractures in the spine (spondylolysis). The aged are likely to have arthritis
• Psychosocial Issues – Depression, Anxiety, Stress
Diagnosing back pain
Some people complain of back pain after lifting heavy objects using an abnormal posture or sitting for long periods but several others may not remember any triggers.
Often the patient’s complaints and the doctor’s findings will clinch the diagnosis but your guess is as good as mine; the management/ treatment is usually the same.
Laboratory tests are often not helpful except for the few cases where infection or neoplasm is a concern.
X-rays are not indicated in most cases of back pain, especially within the first six (6) weeks. It may only become necessary when pain persists, or there is concern for fracture, neoplasm, infection or other serious condition. Other studies that may be helpful are, Bone Scan, CT Scan or MRI.
Managing back pain
The mainstay of management is:
• Bed rest for a short period of time usually not exceeding three days.
• Early mobilisation ensures quick recovery. Get moving, do not stay in bed indefinitely
• Lying on a firm surface is recommended but super hard mattresses may sometimes cause back pain
• Analgesics such as Brufen, Naproxen etc are useful but avoid if you have peptic ulcer or have bronchial asthma.
Other options for management include:
• Psychotherapy – many cases of back pain have been found to be linked to anxiety and depression
• Physiotherapy/Physical Therapy also has an important place
• Massage, Osteopathy and Chiropractic all play a role in relieving back pain
• Surgery may also be needed. Certain cases of back pain are surgical emergencies but for the majority, surgery may be a last resort. Though surgery may make the patient feel better quickly, the same can be achieved with physical therapy in the long term (Study in Journal of the American Medical Association) in most instances.
Need to see the doctor now – warning signs you can’t ignore
In general one may not need to see a doctor immediately with most brief episodes of back pain but if the following are associated with your pain then get to the hospital NOW!!!
• Extreme leg weakness
• Loss of bladder and/or bowel control
• Numbness or altered sensation in groin or rectal area
• Fever or sign of infection
• History of cancer
Living without back pain
• Stay fit – Exercise on most days of the week (www. healthclubsgh.com)
• Eat a balanced meal at the right times
• Maintain a healthy weight
• Cut out tobacco
• Take time off to relax
• Attitude – take charge of how you feel. Do not be too hard on yourself.
• Make sure you sit appropriately and take brief breaks after at most an hour and half of sitting.
Some exercises that may help to heal back pain
• Planks: Daily planks or at least doing this thrice a week may help protect your back. In the acute phase of backpain however most people are unable to do this.
• Wall slide: Slide up then down till your thighs form an angle of 90 degrees with the vertical wall. Repeat
• Pelvic tilt: Lie on your back with knees bent. Exhale and pull abdominal muscles in and up towards the ribs. You may also lift your buttocks of the surface and squeeze for a count of five and repeat.
• Bird Dog: Bend over on all fours, then raise opposite arm and leg parallel to the floor hold for a count of eight or ten then repeat. Change to the other arm and leg and repeat.
• Walking: This low cost exercise is a miracle worker. Lace your good boots and get walking.
Back pain is a major public health issue since it results in a substantial decrease in productivity and days lost from work.
Use the appropriate furniture at work and take occasional one-minute breaks to stand.
If you need to lift and bend, often make sure you learn the proper posture.
Do not wait for back pain to strike, start a healthy life style today!!!! Everyone has one back and one back ONLY. We need to take very good care of it. Simply pamper your back.
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 – 1. “The most efficient way to reach your realistic health goals, is to make small healthy choices daily.”
References:
1. WebMD
2. Mosby’s Ace the Boards
3. The Merck Manual
4. www.healthclubsgh.com
Health Essentials
Lifestyle modifications that help to control diabetes
I am not sure why I have the urge to write on Diabetes this morning. Maybe it’s the shock of hearing that someone I know had a limb amputated. Yes diabetes is real and we simply cannot do enough to raise awareness.
Though the steps outlined here apply mainly to Type two (2) Diabetes, people living with all other forms of diabetes will benefit immensely from applying them.
Diabetes definitely “commands” a lot of respect when it comes to diseases that put fear in people. When you harbour sugar in your blood that is enough to feed a whole village then surely you are asking for trouble.
A diagnosis of diabetes ranks in the list of top 5 disease conditions that will have people go into a trance and start speaking in tongues.
Diabetes affects every part of your body and may take control of your finances and life if not properly managed. Yes, there is medication but without the appropriate lifestyle modifications to prevent or control diabetes, then we will be fighting a battle we are destined to lose.
If we can start our lifestyle modification journey together today, then we will definitely make major strides by January 2025. That does not mean we quit after a few weeks; this is a lifetime commitment.
1. Spread the news about Diabetes and the need to be screened
a. We should talk to as many people as possible about diabetes and even more important to get tested and encourage others to test. You may even go the extra mile by paying for others to get screened.
b. It is not only about testing after fasting but also consider checking blood sugar a few hours after a meal. You may also discuss with your health professional the need to check your long-term blood sugar control.
2. Watch what you eat and drink
a. The drill remains the same.
i. Portion control using small plates is helpful
ii. Low carbohydrate is ideal NOT no carbohydrate
b. Eat more fibre and whole grains. That makes vegetables and whole fruits amazing
c. Sweetened drinks will make your work difficult. Most contain too much sugar (empty calories) that only go to “confuse” insulin and also cause you to increase fat cells that end up making your cells resistant to insulin, leaving sugar in your blood stream
d. Magnesium and chromium play a crucial role in the control of blood sugar and that is one of the many reasons I love pure unadulterated cocoa powder. Use this wisely.
3. Manage your weight
a. Controlling weight/fat makes your cells more sensitive to insulin and also makes you healthier in general
4. Exercise
a. The wonder-pill will always find a role to play, and I encourage this!
b. Exercise increases the body’s (cells) sensitivity to insulin, so it gobbles up the sugar in the blood. When you walk or bike etc optimize your results by alternating brisk walk with regular pace; it has a fanciful name known as “interval training”
c. Strength training at least twice a week will build a little lean muscle that also helps mop up blood sugar
d. If you have not tried this yet, take about five minutes walk after each meal to set the ball rolling.
5. Manage Stress
a. Sustained Stress in any form will cause the body to release glucagon and cortisol both of which have the unenviable role of increasing blood sugar.
b. Exercise, smiling, breathing exercises, practicing mindfulness and surrounding ourselves with positive-minded and happy people goes a long way to help us manage stress
6. Sleep
a. Staying awake deep into the night has a way of tempting one to snack (often not the healthy option) and even eat large meals at ungodly hours.
b. Lack of adequate sleep is stressful in itself and so puts a strain on all organs and the blood sugar challenges set in again.
7. Drink adequate water
a. Water is solid gold any day!
b. Makes you healthy and even flushes the kidney
8. Regular checks is a game-changer
a. Do not be fixated on checking only fasting blood sugar, other important tests exists and you need to have a chat with your healthcare professional
b. Daily inspection of your feet is a must. Avoid tight fitting shoes.
c. Book a yearly appointment with a dentist and an eye specialist
d. Check your blood pressure as often as feasible; barest minimum is once a month
e. Urine tests are wonderful but don’t forget you kidneys, cholesterols either.
f. As stated earlier, don’t count on only fasting blood sugar levels
I love listing 10 points to follow but for today I will end with eight and invite you to share yours with me via email.
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 – 1. “537 million adults were living with diabetes in 2021.”
2. “Almost 1 in 2 adults with diabetes remain undiagnosed (240million)”-worlddiabetesday.org
By Dr. Kojo Cobba Essel
