Health Essentials
This Valentine’s weekend renew your energy
t is quite common to hear people complain about a lack of energy, fatigue, foggy brain and a host of others. The real danger is the accidents and errors that this situation may cause, and quite often many people suffer the consequences.
There is NO quick fix for renewing your energy, but it doesn’t take an effort akin to manning a spaceship to achieve this. Over the past few years, I have been a huge proponent of Greenscription. This essentially involves PRESCRIBING everyday lifestyle modifications that make us the best version of ourselves. Definitely every human will occasionally have a bad day, but we can minimise these and enjoy life.
Yes, you may need a supplement sometimes or require medication to correct or treat a condition, but we will all feel more energised if we practice the steps below. Remember “one healthy choice is ALWAYS followed by another”, start slowly and add on. We all have what it takes.
1. Learn new things: yes, we all need to. Avoid rut. What are you learning now?
2. Simplify things: no need to complicate things. If it appears too complicated its either you don’t understand it or you are on the wrong path
3. Think positively: your cells are listening to you at all times. Speak positive words
4. Eat healthy food: we are what we eat. I am sure people powered by unhealthy, refined food-like substances is definitely the wrong “fuel”
a. I believe you know water is an essential component of your food. Drink adequate amounts.
5. Socialise: we are no islands. DO NOT isolate yourselves. We derive energy from people but avoid energy sappers. They will drain you to death.
6. Meditate: allow your brain to rest
7. Move and play: Exercise and play happen to be one of the few things that provide instant results. When did you last take a walk outdoors or join friends to play a game of table tennis or other.
8. Be grateful: Gratitude appears too simple to be real BUT it is a game changer
9. Enjoy sunlight: very few things beat sunlight. Little wonder seasons with limited sunlight have high numbers of people with mental health challenges
10. Spend time in nature: the sound of water, rocks, greenery. They have amazing benefits. Spend time in nature and do it often. You may even create your own at home or at the workplace.
11. Music is life; but it needs to be the right type.
12. Get enough sleep: It all starts with Sleep, and it ought to be restful. If you have sleep apnoea you may be doing yourself a disfavour. If you snore, talk to your doctor and get the appropriate tests done.
13. REST – Even the Almighty God rested. Not because He needed it BUT he had to set an example for us. Sometimes we just need to sit and “do nothing” or get creative or cut out the noise.
Do put these into practice and next week we will delve into what we need to avoid to remain energised.
This Valentine’s weekend, renew your energy and continue with the tips that will ensure you remain the best version of yourself.
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 from Medics Group & Health Essentials. Send me an email at dressel@healthessentialsgh.com for more information.”
References:
1. Culled from Mental Health on LinkedIn
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
Health Essentials
Demystifying nausea
Nausea is a very common complaint and almost everyone experiences this sometime in their life. It is an experience that occurs with the feeling that you are about to vomit. When you are nauseated you may feel weak, sweaty and have too much saliva in your mouth.
You may even vomit. Pregnancy, illness and motion sickness are among the long list of conditions that may cause nausea.
Over the past 48 hours I have had at least six people complain about nausea to me, and I feel that is a signal that we re-visit this common complaint.
Nausea and vomiting are usually completely normal reactions but may also signal an underlying serious condition.
They are often your body’s response to foreign substances or irritants. Your brain may signal the urge to vomit if you eat contaminated food or contract a stomach virus.
Common causes of nausea
Nausea is often associated with distaste for food or an urge to vomit. People with nausea may also feel the urge to retch. This occurs when your chest and abdominal muscles contract without your control.
Some of the common conditions that may present with nausea (with or without vomiting) include:
1. Abdominal causes
a. Gastroenteritis – may be caused by a viral or bacterial infection
b. Peptic ulcers
c. Food poisoning or food allergies
d. Overeating
e. Liver disease
2. Medication
a. Several medicines may cause this. Antibiotics are a common culprit and so are drugs used in the management of cancer.
3. Problems with the head and neck
a. Migraine headaches or motion sickness.
b. Stroke
c. Head injury
d. Infection in and around the brain or brain tumour
e. Diseases of the ear
4. Hormonal changes
a. Including those that lead to morning sickness during pregnancy
5. Toxins in the blood
a. Such as alcohol and nicotine
6. Other conditions
a. Diabetes
b. Appendicitis
c. Urinary tract infection, intestinal obstruction
7. When to seek emergency care
Quite often nausea will not require urgent medical attention. The problems are usually short-lived, lasting just a few minutes to several hours and subsiding on its own within 24 hours. Seek immediate attention if you have any of the following:
1. Vomiting that is blood or bile stained
2. Fever greater than 38 degrees Celsius
3. Severe abdominal pain
4. Headache and a stiff neck
5. Vomiting for more than 24 hours
6. Signs of dehydration, including increased thirst, dry mouth or infrequent urination.
Tips to make recovery brisk and smooth
• Take small amounts of clear liquids such as water or flat ginger drinks
• Avoid caffeinated beverages such as cola, coffee and tea
• Eat small meals every few hours. This helps your stomach digest food gradually
• Avoid odours such as tobacco, perfumes or strong cooking smells
• Bland foods that can absorb stomach acids are preferred and these include rice, crackers and unbuttered bread.
Dear reader, next time you experience that uncomfortable feeling in the chest, stomach or back of the throat, remember that it may stop as suddenly as it started but never ignore it if it is associated with major warning signs.
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. Send me an email at dressel@healthessentialsgh. com for more information.”
References:
1. www.webmd.com
2. Health Ink Communications
By Dr. Kojo Cobba Essel
