Health Essentials

The salt wars will never end!

Salt is useful when taken in moderation

IS SALT ENEMY NUMERO UNO?

I do not have a precise answer to this question but salt is definitely revered in the company of killers.

When heart and blood vessel diseases claim about 18 million lives each year worldwide and hypertension is one of the leading modifiable risk factors (the other factors are uncontrolled diabetes, high cholesterol, obesity, lack of adequate physical activity and cigarette smoking) for heart and blood vessel disease then I leave you to work the math since added salt is very often associated with hypertension.

Not everyone reacts to salt in the same way but for the majority of us anything more than half a teaspoon of salt a day (includes what we cook with, those in our snacks and processed food).

No one is born with a craving for salt, we learn this as we grow and keep eating more salt by the day. Many of us eat much more salt than we need and we are “rewarded” with high blood pressure, heart failure and other inconveniences related to fluid retention.

Do you add extra salt to cooked food? Do meals prepared at home come out of a box or can? Do you eat out of home often? A yes answer to any of the questions could mean you may be having too much salt.

Is it not time to shake off this salt habit? You are probably counting your calories to lose weight and exercising as well so why not watch your salt intake? It could be the cause of your difficulty to control blood pressure.

Salt like many other things is only useful when taken in moderation; we cannot live without it but too much brings a host of troubles. Salt may be obvious as in what we cook with but often times it is hidden. Who would have thought that many processed foods including canned foods such as corned beef, ketchup and some salad dressings contain loads of salt?

Two elements; Sodium and Chlorine make up salt and the sodium is often the centre of controversy. Excess sodium stays in body tissues and holds extra water causing swelling and raising blood pressure.

The elevated blood pressure then puts a strain on the heart. You may be aware that increased blood pressure affects almost all organs and this includes: the eyes, the brain, the kidneys and even the blood vessels.

Invariably people who eat a lot of salt have a high probability of developing hypertension and that may also be another reason for having high blood pressure running through some families.

The answer may be quite simple; most family members have similar eating patterns or tastes so everyone may be prone to an increased-salt diet leading to elevated blood pressure over time.

Many artificial flavours that we use in cooking also contain sodium, so imagine the harm you do when you add some of these flavours to food that you have already added your usual amount of “salt”.

The salt story does not end here. Excess salt intake has been linked with osteoporosis, dementia/forgetfulness and even Alzheimer’s.

It is interesting to watch people eat in restaurants and at home; some people will actually sprinkle salt over their food after almost every bite. People eating in restaurants will use the salt on the table aggressively probably making sure they are recouping every pesewa spent on the meal. Be careful you may be paying more on medication soon.

If your food tastes like there is a salt shortage, thank God and eat as-is. It is an outright CRIME to add salt to already cooked food no matter how bland it may taste. This last statement lays the fact bare; all restaurants that leave extra salt on a dining table are involved in crimes against humanity.

You are not a killer only when you draw a gun or knife to kill, you may use a “slow poison” such as a daily dose of extra salt. We will probably need some human rights activists to help us fight this war. I am really looking forward to the day that salt on restaurant tables will be banned.

No matter how particular you are about the salt content of the food you cook, if food manufacturers and restaurants are not regulated when it comes to the allowed salt content then the battle is only half won.

If we are able to reduce our salt intake to less than half a teaspoon a day (including all the hidden salt), it will be enough to significantly reduce the new cases of hypertension and by extension other heart diseases and complications of hypertension will also be reduced.

This simple act will save our country millions if not billions of Ghana cedis each year.

Reducing Salt Consumption

• Never add salt to cooked food

• Read food labels and avoid those with salt or high salt content (watch sodium)

• Eat a lot of fresh fruits and vegetables; they do not need added salt and they also contain potassium that lowers blood pressure.

• If you need snacks, choose unsalted ones.

• Flavour foods with garlic, onions, fresh herbs and lemon instead of salt

• If you have to add salt to food while cooking, add only sparingly.

Excess salt does not only cause diseases, it also drains our pockets as well as the national coffers as we try to control the damage it has caused. Winning the war against salt needs us to be more proactive; before you put anything in your mouth think about the salt (Sodium) content and make a smart decision.

You could be saving your life and that of others as well as creating wealth just by controlling salt intake.

Now I throw the question back to you; is salt ENEMY NUMERO UNO?

(*salt in this context refers to common salt / table salt etc. Other types of salts MAY have added benefits)

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

*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 taste for salt is not inborn. Saltiness is something we’ve learned and eating salty foods fuels the craving”.

Reference:

1. Health by Choice Not Chance – Aileen Ludington & Hans Diehl

2. Shaking the Salt Habit – Jennifer Nelson & Katherine Zeratsky

By Dr. Kojo Cobba Essel

Health Essentials

Not all snoring is created equal

Snoring is not only harmful to our physical health but it
affects all 6 pillars of wellness especially social wellness

When people are unable to differentiate between your snore and a locomotive engine or a trumpet that could break down walls, it may not just be a nuisance to your bed and housemates, but it may signal a serious medical condition.

Loud snoring may be a warning that you have Sleep Apnoea, a condition that opens doors to several serious life-threatening complications. Not every snoring is associated with sleep apnoea and also there may be sleep apnoea without snoring. Sleep medicine is no luxury, we need to do everything possible to get good quality sleep, especially when sleep is one of the greatest legal performance enhancing “drugs” known to man.

In sleep apnoea, breathing repeatedly stops and starts during sleep. It may be as often as 30 times in an hour. This shortchanges our brain of oxygen, and it is a potentially dangerous sleep disorder.

Types of Sleep Apnoea;

• Obstructive Sleep Apnoea (OSA)

o The commonest by far. Throat muscles relax and block flow of air

• Central Sleep Apnoea

o Brain does not send proper signals to muscles controlling breathing

• Complex Sleep Apnoea

What may signal Sleep Apnoea/ What to look out for

• Loud snoring.

• Episodes in which you stop breathing during sleep — which would be reported by another person.

• Gasping for air during sleep.

• Awakening with a dry mouth.

• Morning headache.

• Difficulty staying asleep, known as insomnia.

• Excessive daytime sleepiness, known as hypersomnia.

• Difficulty paying attention while awake.

• Irritability.

• You may just not be able to complete a movie.

• Involved in minor accidents at home, work or even on the road.

Get checked out. Even children may suffer from sleep apnoea.

What increases our chance of developing Sleep Apnoea?

• Excess weight or fat.

• Neck circumference. People with thicker necks might have narrower airways.

• A narrowed airway. Tonsils or adenoids also can enlarge and block the airway, particularly in children.

• Being male. Men are 2 to 3 times more likely to have sleep apnoea than women. However, women increase their risk if they’re overweight or if they’ve gone through menopause.

• Being older. Sleep apnea occurs significantly more often in older adults.

• Family history. Having family members with sleep apnoea might increase your risk.

• Use of alcohol, sedatives or tranquilisers.

• Smoking. Smokers are three times more likely to have obstructive sleep apnoea

• Nasal congestion. If you have trouble breathing through your nose — whether from an anatomical problem or allergies — you’re more likely to develop obstructive sleep apnoea.

• Medical conditions. Congestive heart failure, high blood pressure and type 2 diabetes are some of the conditions that may increase the risk of obstructive sleep apnoea. Polycystic ovary syndrome, hormonal disorders, prior stroke and chronic lung diseases such as asthma also can increase risk.

What complications may occur from untreated Sleep Apnoea

Sleep apnoea is a serious medical condition. Complications of OSA can include:

• Daytime fatigue. The repeated awakenings associated with sleep apnoea make typical, restorative sleep impossible, in turn making severe daytime drowsiness, fatigue and irritability likely.

You might have trouble concentrating and find yourself falling asleep at work, while watching TV or even when driving. People with sleep apnea have an increased risk of motor vehicle and workplace accidents.

You might also feel quick-tempered, moody or depressed. Children and adolescents with sleep apnea might perform poorly in school or have behavior problems.

• High blood pressure or heart problems. Sudden drops in blood oxygen levels that occur during OSA increase blood pressure and strain the cardiovascular system. Having OSA increases your risk of high blood pressure.

OSA might also increase your risk of recurrent heart attack, stroke and irregular heartbeats, such as atrial fibrillation. If you have heart disease, multiple episodes of low blood oxygen (hypoxia or hypoxemia) can lead to sudden death from an irregular heartbeat.

• Type 2 diabetes. Having sleep apnoea increases your risk of developing insulin resistance and type 2 diabetes.

• Metabolic syndrome. This disorder, which includes high blood pressure, abnormal cholesterol levels, high blood sugar and an increased waist circumference, is linked to a higher risk of heart disease

• Liver & kidney problems

• Sleep-deprived room or house mates

• Complications during surgery and also with some medication

Lifestyle Modifications that may help

• Lose excess fat. Even a slight weight loss might help relieve constriction of your throat. In some cases, sleep apnea can resolve if you return to a healthy weight, but it can recur if you regain weight.

• Exercise. Regular exercise can help ease the symptoms of obstructive sleep apnea even without weight loss.

• Avoid alcohol and certain medicines such as tranquilisers and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.

• Sleep on your side or abdomen rather than on your back. Sleeping on your belly has many posture related challenges but we may adopt that briefly as we work on definitive treatment.

• Don’t smoke.

Diagnosis and Treatment

There is help so if you think you may have sleep apnoea do not hesitate to speak to your doctor.

A few questions, examination and Sleep Studies and a diagnoses may be reached and the appropriate treatment, advice or support systems put in place.

Yes, the options vary from just lifestyle modifications to the famous CPAP, implants and even surgery BUT do seek help, not only will you feel brand-new when the condition is resolved, you may be saving relationships.

……definitely not all snoring is created equal. Find out about yours.

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)

Thought for the week (1) – “I am hard pressed to choose the greatest legal performance enhancing drug. Is it good quality Sleep or Exercise?”

References:

1. www.mayoclinic.org

2. Team at Penn State Health Holy Spirit Sleep Center

Snoring is not only harmful to our physical health but it affects all 6 pillars of wellness especially social wellness.

By Dr. Kojo Cobba Essel

Health Essentials

Preparing for your golden years; you may have more assets than you think

Ensure to have friends including children much younger than you

AGING can be beautiful, but it definitely comes with its own challenges and learning to embrace the ones we have little or no control over may make life easier and more enjoyable for us.

Changes may include:

1. You do not move as quickly as you used to, and I agree you need to guard against falls.

2. You may lose some hearing.

3. You will need to protect your teeth, and the dentist can help.

4. You are more susceptible to eye diseases and challenges with sight.

5. You may start to shrink; start strength training immediately.

6. You may have ‘senior moments’ -minor forgetfulness.

7. You may look different; hair loss or thinning, greying of hair, skin changes such as sagging, skin tags, changes in nails, belly fat and many others.

8. You may smell different, and this may be due to multiple factors.

9. Urine may leak more than you would like- sometimes even when we cough, sneeze or laugh.

Many of us fret to leave a fortune (money) but I realise focusing on money or assets such as land, buildings and businesses may not be enough. These are extremely necessary though since they tend to make life much more comfortable for you.

When the dust settles, however, having your memory intact (within reasonable limits) and having good social support may be the foundation that cannot be ignored. If your memory fails you or you do not have people who truly care about your wellbeing and will go the extra mile for you over the long haul, then no matter what your financial muscle you may never get anything close to what you would love for yourself.

Taking advantage of the various assets that you may have built over the years means you will be able to even earn money well into your golden years.

ASSETS TO TAP INTO.

At least three assets, Financial, Intellectual and Human Assets may be tapped into.

• FINANCIAL

o Different forms of investments including money, land etc. Quite often this is the focus of most of us while 2 other forms of assets are neglected. DEFINITELY grow your financial assets but DO NOT exclude the others.

o If you are already enjoying “retirement” of a sort and your finances keep you awake at night, do not despair, take another look at your intellectual and human assets that you may have ignored. They may be solid gold!

• INTELLECTUAL

o Knowledge and skills you have developed over years can continue to be useful and earn an income after you retire from your previous job.

o Experiences over the years may serve as a guide to the younger generation and could be an avenue for speaking at events or coaching or mentoring others.

o Unique abilities are always a plus and we all know things that come easily to us when others struggle with same.

o Ideas? These may be golden, and you may be able to share for an income or to enhance your social capital.

• HUMAN

o Values – we often don’t put much emphasis on this, but it definitely opens doors for you or for your descendants.

o Kindness – this is a powerful tool in life that will yield benefits at all costs directly or indirectly. Be Kind!

o Social Contacts /Capital – DO NOT be an island. Expand your network and live a longer more fulfilling life.

As we work on all three forms of ASSETS lets us remember to protect our brain/ memory as much as possible and also spend time with our network of family and friends. In all things ensure you have FRIENDS (including your children) who are much younger than you. This is PRICELESS, I guarantee that.

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 aging you want tomorrow begins with the choices you make today.” What choices are you making? Time to reflect.

(2) – “Mammograms are key to early detection of breast cancer, and they can also provide clues to heart health. Women who have calcium buildup within the arteries of the breast are at a 51 per cent higher risk for heart disease and stroke than women who do not.”

By Dr Kojo Cobba Essel