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

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