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Health Essentials

Measure your blood pressure accurately, control it, live longer

17th May is World Hypertension Day and please do not panic. This is not a stress-filled day that aims at increasing your blood pressure but rather it’s a day set aside to increase awareness of a serial yet silent killer. That is exactly what Hypertension is; it’s killing the young and old at an alarming rate yet in most instances people with high blood pressure may feel absolutely well.

The theme for this year is “Measure your blood pressure accurately, control it, live longer”

Do these when you take your blood pressure since the accuracy of the reading matters:

  • If you have been walking or running rest for at least five to 10 minutes
  • No caffeinated drinks or alcohol two or three hours before checking blood pressure
  • Sit (sometime you may need to stand or lie in bed) comfortably with your back rested/supported and your arm for the cuff resting on a table of firm surface
  • Have your feet flat on the floor and not legs crossed
  • Ensure the cuff is the right size for your arm
  • If using an electronic monitor ensure battery is working well
  • If clothing covering arm is thick remove
  • Loosen your neck-tie or belt if uncomfortable
  • If you are not conversant with checking blood pressure, get the appropriate training

Global statistics show that only 50 per cent of those with hypertension are actually aware and that awareness in some areas may be as low as 10 per cent while awareness may exceed 75 per cent in a few areas. The bitter truth is some people do not have enough information about the condition, a significant number do not have easy access to measuring their blood pressure and a few stubborn ones think it’s better not to know if something is going wrong.

What do we need to understand about our blood pressure numbers? There are ALWAYS two numbers in a blood pressure reading such as 120/80mmHg. The top figure represents the force of the blood against the artery (blood vessel) walls as your heart beats and the lower value represents the force on the walls in between beats or while the heart rests. Both numbers are important.

Essentially when your blood pressure is higher than it should normally be all organs in the body are exposed to elevated pressures since arteries supply blood to every part of the body. These sustained high pressures will be causing harm gradually every minute of the day.

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Prevention of high blood pressure is based mainly on adopting the appropriate lifestyle, while having regular medical check-ups to pick up conditions that can or may lead to hypertension if not tackled early. Management of hypertension on the other hand requires a three-pronged attack in most situations;

  • Lifestyle modifications
  • Regular medical checks to pick up other conditions that would worsen our hypertension or general wellbeing
  • Use of appropriate physician prescribed medication

Age and our genes may have a way of increasing our blood pressure or predisposing us to hypertension, but since we have no control over the choice of our family and years rolling by, it may be worth focusing on the above three that we can control to a large extent.

Lifestyle Modification

  • Exercise adequately
  • Do not smoke
  • Limit or avoid alcohol
  • Aim at Fat (weight) loss
  • Manage stress appropriately
  • If you have sleep apnoea (intermittent snoring during sleep and feeling tired and sleepy on waking up) seek medical intervention
  • Adopt the DASH (dietary approaches to stop hypertension) diet; low sodium (salt), increased potassium from fruits and vegetables, low or no saturated fats and increased fibre.
  • Control conditions such as diabetes, cholesterol challenges and kidney disease.

Exercise need not be rushing to the gym to sweat out only, but taking walks, gardening, cleaning your home, using the stairs and many others. Exercise increases heart function and lowers blood pressure but there is a little hitch: the benefits of exercise on blood pressure do not last beyond 72 hours. In short frequency is the watch word. Do not be a once a week or once a month exercise fan. The effect of exercise on the heart does not rely on past glory so if you were an athlete years ago but you have now become one with your sofa, I am sorry to disappoint you but you need to get moving NOW!

All types of exercises will benefit you and lower your blood pressure but a word of caution here;

  • When your blood pressure is not controlled DO NOT lift weights above your head
  • Do not overdo exercises of the upper body but lower body exercises such as squatting will enhance lowering of your blood pressure.
  • Breathe properly especially while you train with weights; breathe out during the exertion phase as you lift a weight and breathe in while you relax.
  • Of course brisk walking, swimming, use of the treadmill and other exercises that target heart function are also a must

When all is said and done, you can never know our blood pressure without measuring or checking it. Take a few minutes to check your blood pressure and ensure at least one other person checks their blood pressure before the end of the month.

Associations, companies and all identifiable groups should ensure they check their blood pressure and go an extra mile and as a corporate social responsibility help to check the blood pressure of hundreds or even thousands of people. You will be saving lives.

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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)

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*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 – 1. “Don’t lose out on laughter, the benefits match Exercise, Meditation & Sex all rolled into one.”

  • Elevated blood pressure and atherosclerosis can damage the vessels to the extent that blood flow is impaired causing impotence. Unfortunately many of us wrongfully believe that it’s only the medicines that lower blood pressure, which may cause impotence. Talk to a doctor today.

References:

By Dr. Kojo Cobba Essel

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Health Essentials

At Easter should Spiritual Wellness be the only form of Wellness?

Every single repetitionof squat is worth the effort

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.

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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

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• Push-Ups

• Walking & Dancing

Squats

Every single rep (repetition) in this exercise is worth the effort.

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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

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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

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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.

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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)

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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

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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.

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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

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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

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• 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.

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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

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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.”

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References:

• The Gym Bible

• www.webmd.com

• 30dayfitnesschallenges.com

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By Dr Kojo Cobba Essel

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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

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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

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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.”

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(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.”

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(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:

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“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:

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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:

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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

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