Health Essentials
Ready. Set. Heart
Health Is Served
Over the past three weeks, I seem to be bombarded with challenges involving the heart and mental health and it appears it’s an appropriate time to dig into the archives to reproduce an article I wrote in 2011. It is over a decade ago but the principles have remained essentially the same. We are losing many lives and people are developing major complications of diseases needlessly. 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 modifiable risk factors (high blood pressure, diabetes, high cholesterol, obesity, inadequate physical activity and cigarette smoking) 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.
- STOP Smoking and prevent others from smoking (in your presence).
- Once upon a time, puffing the smoke of death was fashionable (maybe from a lack of adequate knowledge?) but certainly in 2022, 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?
- 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.
- Note that tobacco in every form is dangerous to your health. Do not think you are safe if you chew tobacco products.
- Eat more fresh fruits and vegetables
- 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!
- We probably should consider buying fruits when they are in season since they are much cheaper at the time.
- 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.
- The option of having a small garden is great but many of us do not have the luxury of space to do that
- Eat a healthy diet
- LOW in saturated fats
- 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.
- LOW in refined carbohydrates
- LOW in salt
- 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.
- LOW in saturated fats
- Increase levels of physical activity
- 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.
- 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.
- 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.
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)
By Dr. Kojo Cobba Essel
Health Essentials Ltd/ Mobissel
(dressel@healthessentialsgh.com)
*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 – “The world seems to be running at an incredible pace, whenever you catch yourself being overwhelmed, STOP, BREATHE & CALM YOURSELF.”
References:
- World Heart Federation Website
- The Ten Commandments For A Healthy & Enjoyable Life: Dr. Kojo Cobba Essel
- Unravelling The Essentials of Health & Wealth (2019) – Dr. Kojo Cobba Essel
Health Essentials
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
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
