The downsides of smoking include heart diseases

World Heart Day was creat­ed in 2000 to inform people around the globe that heart disease and stroke are the world’s leading cause of death, claiming over 20 million lives each year. This year, September 29, was set aside to sensitise people all around the world about this battle that we are so close to losing. We have the power to turn things around for the better if we are willing to make “small healthy choices daily”.

Together with its members, the World Heart Federation spreads the news that at least 80 per cent of premature deaths from heart disease and stroke could be avoid­ed if the main risk factors, tobac­co, unhealthy diet and physical inactivity, are controlled.

The main risk factors appear easy to control so what is pre­venting us from doing just that? My answer may surprise you but I sincerely think it’s because hu­mans want complex solutions and do not appreciate fully that sim­ple behavioural changes can solve the problem.

Some of us even love to spend money to buy pills to “fix the problem” quickly. Of course when it comes to food, the most sali­va-inducing and tasty ones are quite often the killers but you could certainly enjoy healthy food as well.

1. STOP Smoking and pre­vent others from smoking

a. Once upon a time, puffing the smoke of death was fashion­able (maybe from a lack of ade­quate knowledge?) but certainly in 2024, a healthy lifestyle is in vogue. If you do not smoke, why should you inhale smoke from oth­ers (passive smoking)? I spent all week looking for a good rea­son to smoke and found none. An okro mouth whispered into my ear that it helps him control his weight. Really and at what cost?

b. The downsides of smok­ing or being a passive smoker are many and include strokes, lung, bladder, mouth and throat can­cers, heart disease, gastric ulcer, chronic bronchitis and risks to an unborn baby.

c. Note that tobacco in every form is dangerous to your health. Do not think you are safe if you chew tobacco products.

2. Eat more fresh fruits and vegetables

a. In Ghana and other devel­oping countries we often want something that will fill our stom­ach and stay there for as long as possible. Why do you think “con­crete” is so revered in this great land of ours? Start the day with a hefty dose and top it up with frequent gulps of water.

We always come up with a 1001 reasons why eating fruits could lead to instant “pocketitis” and may signal the beginning of a third world war in many homes. We love to get into unnecessary arguments about whether fruits should be eaten before or after meals etc, just eat them!

b. We probably should con­sider buying fruits when they are in season since they are much cheaper at the time

c. Kontomire, cassava leaves and garden eggs, are great veg­etables that will not cost you an arm and a leg. You also have the option of the cabbages, lettuces etc.

d. The option of having a small garden is great but many of us do not have the luxury of space to do that.

3. Eat a healthy diet

a. LOW in satu­rated fats

i. Saturated fats can be found in animal products such as meat, milk, cheese and butter but be careful of plant products such as palm oil. Limit these or simply stay away from them.

b. LOW in refined carbohy­drates

i. Our tongues have the power to make or unmake us – talking and eating are 2 examples of paths that can spell doom. We love sugar, perfumed rice (white), white flour, pasta (macaroni) and white bread and will make excus­es to skip brown rice for instance.

c. LOW in salt

i. This is as simple as it is stated. Reduce the salt you put in food. Avoid adding salt to already cooked food. Flee from salted snacks and watch artificial fla­vouring.

4. Increase levels of physical activity

a. This is no drill on exer­cising but sitting in the sofa all evening or sitting at your desk for hours on end has not yet pro­duced a healthy being. Household chores, gardening, walking even if it means while on the phone, using the stairs instead of the elevator all add up. The more you move the better for you. Dear friend moving the TV remote does not account for much but maybe if you could walk to the TV to change channels or make other modifications then you would be on the right path.

b. For most of us mild to moderate intensity exercise is just what the doctor prescribed. Extreme exercising could actually cause a dip in your immunity and we definitely do not need that. So let’s just keep it moderate so that we can reap all the benefits.

c. Change is good but vari­ety is even better. The body gets “bored” when we do the same things all the time. It adapts to the situation and there are hardly any additional benefits. Spice up life by changing your exercise or physical activity regime and you will begin to make great strides.

5. Regular medical examina­tions to assess Heart Health

a. Beware of the modifiable risk factors for heart and blood vessels and check them often

i. Blood pressure, diabetes, abnormal cholesterol, obesity, physical inactivity and smoking

ii. Get evaluated for sleep ap­noea especially if your snore could bring the walls down

iii. Check the quality and quantity (duration) of your sleep and rest

iv. Be Happy

Changing these habits and behaviours is possible but we need to be committed. Whatever we are today is by the grace of God and the choices we made before today. Make healthy choices that will protect your heart and it will continue to perform well for many years to come.

Today many people have died from a heart disease, and others have gained HEART HEALTH, which group would you rather join? This is a great time to check your num­bers: Blood Pressure, Blood Sugar, Blood Lipids (cholesterol).

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. “Theme for World Heart Day 2024 –USE HEART FOR ACTION Motivate Individuals to Look Af­ter Their HEART HEALTH.”

Reference:

1. World Heart Federation Website

2. The Ten Commandments For A Healthy & Enjoyable Life: Dr Kojo Essel

By Dr. Kojo Cobba Essel

Mr Nikoi (second right) being assisted by (Mrs. Kotomah (middle) to cut the tape for the commissioning of the building programme Photo Victor A. Buxton

The Municipal Chief Executive (MCE) for La Dade-Kotopon Municipal Assembly (LaDMA), Mr Solomon Kotey Nikoi, has commissioned a renovated six-unit classroom block for the La Anteson Roman Catholic Primary and Kindergarten School.

The project, funded from the Assembly’s Internally Generated Funds (IGF) at a cost close to GH¢1m will increase enrollment of pupils in the school.

Handing over the facility to the school authorities, Mr Nikoi reiterated the position of the assembly to prioritise education and the provision of its accessories as one of the focal pillars among their targeted thematic areas of development.

On this backdrop, MrNikoi said the assembly took it upon itself to renovate the old school block which was then in a bad state.

The MCE was optimistic that the new block will boost the morale of the teachers and pupils and also praised the teachers for their commitment and dedication towards the development of the children.

The Municipal Education Director for LaDMA, Mrs Habiba Kotomah, expressed gratitude to the assembly and urged the teachers to enforce strict rules to protect the structure.

Ms Janet Adade, headteacher of the school, said the school had not seen any renovation since it was established in 1952. 

The refurbished block has new roofing, ceiling fans, white boards, dual desks, louver windows with mosquito nets, doors, among others.

BY VICTOR A. BUXTON