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Health Essentials

You have only one back, pamper it

• Backpain is undoubtedly one of the commonest complaint

Backpain is undoubtedly one of the commonest complaint

  • Backpain is undoubtedly one of the commonest complaint

Whenever I get to attend to clients, backpain is undoubt­edly one of the commonest complaints. Sometimes I wonder if it’s the norm or I simply attract peo­ple suffering from backpain.

Approximately 40 per cent of all people will complain of significant back pain some time in their life. About 95 per cent of these cases re­solve spontaneously within six weeks. Most cases of back pain go away on their own after a few days but if yours lasts more than a week, see a doctor. Usually the pain will be due to muscle strain or ligamentous sprain which heals with time with or without treatment.

A small proportion of acute back pain may have significant, serious pathology as its underlying cause. Examples include fracture, neoplasm, infection or other conditions that adversely affect a nerve (e.g. a disc between vertebrae bulge or burst open and presses on a nerve such as the sciatic nerve).

Risk factors for back pain

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• Obesity

• Occupation – sedentary work­ers and those who need to lift things or bend for hours

• Poor Posture- this includes how we sit at work and the awkward postures some of us adopt.

• Being out of shape – pot belly etc

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• Smoking

• Genetics – vulnerable to scoli­osis, spondylolisthesis etc

• Age – young athletes are prone to tiny fractures in the spine (spondylolysis). The aged are likely to have arthritis

• Psychosocial Issues – Depres­sion, Anxiety, Stress

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Diagnosing back pain

Some people complain of back pain after lifting heavy objects using an abnormal posture or sitting for long periods but several others may not remember any triggers.

Often the patient’s complaints and the doctor’s findings will clinch the diagnosis but your guess is as good as mine; the management/ treatment is usually the same.

Laboratory tests are often not helpful except for the few cases where infection or neoplasm is a concern.

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X-rays are not indicated in most cases of back pain, especially within the first six (6) weeks. It may only become necessary when pain per­sists, or there is concern for fracture, neoplasm, infection or other serious condition. Other studies that may be helpful are, Bone Scan, CT Scan or MRI.

Managing back pain

The mainstay of management is:

• Bed rest for a short period of time usually not exceeding three days.

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• Early mobilisation ensures quick recovery. Get moving, do not stay in bed indefinitely

• Lying on a firm surface is rec­ommended but super hard mattresses may sometimes cause back pain

• Analgesics such as Brufen, Naproxen etc are useful but avoid if you have peptic ulcer or have bron­chial asthma.

Other options for management include:

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• Psychotherapy – many cases of back pain have been found to be linked to anxiety and depression

• Physiotherapy/Physical Thera­py also has an important place

• Massage, Osteopathy and Chi­ropractic all play a role in relieving back pain

• Surgery may also be needed. Certain cases of back pain are surgi­cal emergencies but for the majority, surgery may be a last resort. Though surgery may make the patient feel better quickly, the same can be achieved with physical therapy in the long term (Study in Journal of the American Medical Association) in most instances.

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Need to see the doctor now – warning signs you can’t ignore

In general one may not need to see a doctor immediately with most brief episodes of back pain but if the fol­lowing are associated with your pain then get to the hospital NOW!!!

• Extreme leg weakness

• Loss of bladder and/or bowel control

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• Numbness or altered sensa­tion in groin or rectal area

• Fever or sign of infection

• History of cancer

Living without back pain

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• Stay fit – Exercise on most days of the week (www. healthclubsgh.com)

• Eat a balanced meal at the right times

• Maintain a healthy weight

• Cut out tobacco

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• Take time off to relax

• Attitude – take charge of how you feel. Do not be too hard on your­self.

• Make sure you sit appropri­ately and take brief breaks after at most an hour and half of sitting.

Some exercises that may help to heal back pain

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• Planks: Daily planks or at least doing this thrice a week may help protect your back. In the acute phase of backpain however most peo­ple are unable to do this.

• Wall slide: Slide up then down till your thighs form an angle of 90 degrees with the vertical wall. Repeat

• Pelvic tilt: Lie on your back with knees bent. Exhale and pull abdominal muscles in and up towards the ribs. You may also lift your but­tocks of the surface and squeeze for a count of five and repeat.

• Bird Dog: Bend over on all fours, then raise opposite arm and leg parallel to the floor hold for a count of eight or ten then repeat. Change to the other arm and leg and repeat.

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• Walking: This low cost exer­cise is a miracle worker. Lace your good boots and get walking.

Back pain is a major public health issue since it results in a substantial decrease in productivity and days lost from work.

Use the appropriate furniture at work and take occasional one-minute breaks to stand.

If you need to lift and bend, often make sure you learn the proper pos­ture.

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Do not wait for back pain to strike, start a healthy life style today!!!! Everyone has one back and one back ONLY. We need to take very good care of it. Simply pamper your back.

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)

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(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 most efficient way to reach your re­alistic health goals, is to make small healthy choices daily.”

References:

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1. WebMD

2. Mosby’s Ace the Boards

3. The Merck Manual

4. www.healthclubsgh.com

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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.

enjoying sunlight

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

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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.

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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

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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.

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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

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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.”

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References:

1. Culled from Mental Health on LinkedIn

By Dr Kojo Cobba Essel

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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.

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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:

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1. Abdominal causes

a. Gastroenteritis – may be caused by a viral or bacterial infec­tion

b. Peptic ulcers

c. Food poisoning or food aller­gies

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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.

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3. Problems with the head and neck

a. Migraine headaches or motion sickness.

b. Stroke

c. Head injury

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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

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5. Toxins in the blood

a. Such as alcohol and nicotine

6. Other conditions

a. Diabetes

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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:

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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

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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

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• 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.

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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)

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(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:

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1. www.webmd.com

2. Health Ink Communications

By Dr. Kojo Cobba Essel

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