Health Essentials
Your chair could ‘kill’ you! Really?
Sitting continuously could bring many challenges to your health.
If you truly love yourself, you had better read this piece while standing!
The other “inactivity” that rivals sitting for long periods when it comes to poor health and untimely death is LONELINESS! Sitting and Loneliness are the new smoking.
It is often common to hear a parent tell a child, “Sit quietly and watch television and I will make a quick dash to town.” Well, this harmless and well-meaning statement is now being vilified. That parent could have said “smoke a few sticks of cigarettes while I dash off to town.” Yes “sitting is the ‘new smoking.”
Scientists: they keep coming up with many weird findings and unfortunately, we realise after much ado that they may be right. People with sitting jobs have twice the rate of cardiovascular (heart & blood vessel) diseases as those with standing jobs – the bankers are cringing in their seats I bet. It appears that compared to sitting, standing is hard work. Imagine that you need to engage many muscles to stand upright, and this burns energy. Sitting on the other hand is extremely relaxing.
When we sit, the ‘physiology of inactivity’ kicks in and when we think we are relaxing in a chair made from heaven, our body instead rewards us with many bad things; enzymes that break down fat may drop by about 90 percent, calorie burning drops to frightening low levels and soon good cholesterol that protects us also drops. If you sit long enough even your insulin effectiveness drops and you will be courting diabetes in the long run.
I sincerely believe in getting a workout during the day, but you should not think that it gives you a license to sit at your desk for hours on end. We should ensure that we get up from our desk to walk briefly or even stretch. I am not giving you an excuse for loitering around your office or forming a gossip team. After an hour of sitting, it will benefit you if you walk for a minute or two.
Why is sitting now being described as the smoking of our time? Well, a few decades ago, it was almost fashionable to be smoking and we were exposed to all the risks it comes with; heart disease and hypertension, strokes and a gargantuan list. Fast forward to 2024 and many people are spending long hours sitting at their desk either working, studying or pretending to do one of the two and for others they sit to entertain themselves or simply sit because they have nothing else to do. Sitting continuously also brings on many of the challenges that smoking poses and their rates of causing harm are similar.
Verdict: you can’t even sit comfortably now and ‘mind your own business.’ In addition to the heart and blood vessel challenges that sitting will heap on you, the back, neck and knee pains abound the longer you remain seated.
There should be a simple way to avoid the dangers that sitting brings to the ‘table’ – redo what our ancestors did. I am sure in centuries long gone, sitting and relaxing could mean being devoured by a wild animal so those who got moving; chasing game, running around lived on but development meant we refuse to walk now and will cook up every conceivable excuse not to move. We will make a phone call to a colleague who sits 10 metres away from us, we will drive to buy kenkey about 50metres from home, yet we will eat a huge dinner fit for a sumo wrestler.
Oh, in case you planned to sleep instead to avoid the dangers associated with walking; there is a little hitch here, sleeping for well over eight hours may not add extra benefits and spending extra hours just to lay in bed or on a couch is as bad to your health as sitting – keep moving please for best results. Standing is a distant second.
Let us try these in our quest to improve our health:
• Make time to exercise
• At the top of every hour or
maximum two, take a break from
your chair and walk for a couple
of minutes or stretch.
• Whenever you have an
opportunity use the stairs instead
of the elevator (lift)
• Walk to a colleagues desk to talk
instead of using the phone or
sending an email or text etc
• If you are willing to dare, you
could even organise walk
meetings. When you have a
meeting with a handful of people
you could lace your boots and
start walking while you
talk. Who knows being out
of a box (office etc) could
help you think “out of the
box” or even think like
“there is no box”. The best
aspect of such a meeting is
people are more attentive
since they are unable to
fidget with their smart
phones and other gadgets.
• All lectures and classes
(children are really
suffering in school these
days) should have a ‘Heart
Preserving’ five-minute
break after every hour.
Spend that time walking
and stretching.
• All long movies should have
commercial breaks that
should be used to at least
stand
• Whenever in doubt, at
least stand for a while.
Well some people are trying innovative ways of even having small treadmills at their desk that keeps them moving, others are adopting a new chair design that essentially makes you stand at your desk, a few others sit on exercise balls that forces them to adjust their positions all the time but for the rest of us simply taking breaks and using every opportunity to move is just what the doctor prescribed.
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
(www.healthessentialsgh.com)
*Dr. Essel is a medical doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is ISSA certified 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 – For good heart health; exercise often, eat healthy, do not smoke, minimize alcohol and sit less.
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
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
