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
You have only one back, pamper it
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
• 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
• 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
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.
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.
• 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:
• 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.
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
• Numbness or altered sensation in groin or rectal area
• Fever or sign of infection
• History of cancer
Living without back pain
• 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
• 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
• 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.
• 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.
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)
(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:
1. WebMD
2. Mosby’s Ace the Boards
3. The Merck Manual
4. www.healthclubsgh.com
Health Essentials
Lifestyle modifications that help to control diabetes
I am not sure why I have the urge to write on Diabetes this morning. Maybe it’s the shock of hearing that someone I know had a limb amputated. Yes diabetes is real and we simply cannot do enough to raise awareness.
Though the steps outlined here apply mainly to Type two (2) Diabetes, people living with all other forms of diabetes will benefit immensely from applying them.
Diabetes definitely “commands” a lot of respect when it comes to diseases that put fear in people. When you harbour sugar in your blood that is enough to feed a whole village then surely you are asking for trouble.
A diagnosis of diabetes ranks in the list of top 5 disease conditions that will have people go into a trance and start speaking in tongues.
Diabetes affects every part of your body and may take control of your finances and life if not properly managed. Yes, there is medication but without the appropriate lifestyle modifications to prevent or control diabetes, then we will be fighting a battle we are destined to lose.
If we can start our lifestyle modification journey together today, then we will definitely make major strides by January 2025. That does not mean we quit after a few weeks; this is a lifetime commitment.
1. Spread the news about Diabetes and the need to be screened
a. We should talk to as many people as possible about diabetes and even more important to get tested and encourage others to test. You may even go the extra mile by paying for others to get screened.
b. It is not only about testing after fasting but also consider checking blood sugar a few hours after a meal. You may also discuss with your health professional the need to check your long-term blood sugar control.
2. Watch what you eat and drink
a. The drill remains the same.
i. Portion control using small plates is helpful
ii. Low carbohydrate is ideal NOT no carbohydrate
b. Eat more fibre and whole grains. That makes vegetables and whole fruits amazing
c. Sweetened drinks will make your work difficult. Most contain too much sugar (empty calories) that only go to “confuse” insulin and also cause you to increase fat cells that end up making your cells resistant to insulin, leaving sugar in your blood stream
d. Magnesium and chromium play a crucial role in the control of blood sugar and that is one of the many reasons I love pure unadulterated cocoa powder. Use this wisely.
3. Manage your weight
a. Controlling weight/fat makes your cells more sensitive to insulin and also makes you healthier in general
4. Exercise
a. The wonder-pill will always find a role to play, and I encourage this!
b. Exercise increases the body’s (cells) sensitivity to insulin, so it gobbles up the sugar in the blood. When you walk or bike etc optimize your results by alternating brisk walk with regular pace; it has a fanciful name known as “interval training”
c. Strength training at least twice a week will build a little lean muscle that also helps mop up blood sugar
d. If you have not tried this yet, take about five minutes walk after each meal to set the ball rolling.
5. Manage Stress
a. Sustained Stress in any form will cause the body to release glucagon and cortisol both of which have the unenviable role of increasing blood sugar.
b. Exercise, smiling, breathing exercises, practicing mindfulness and surrounding ourselves with positive-minded and happy people goes a long way to help us manage stress
6. Sleep
a. Staying awake deep into the night has a way of tempting one to snack (often not the healthy option) and even eat large meals at ungodly hours.
b. Lack of adequate sleep is stressful in itself and so puts a strain on all organs and the blood sugar challenges set in again.
7. Drink adequate water
a. Water is solid gold any day!
b. Makes you healthy and even flushes the kidney
8. Regular checks is a game-changer
a. Do not be fixated on checking only fasting blood sugar, other important tests exists and you need to have a chat with your healthcare professional
b. Daily inspection of your feet is a must. Avoid tight fitting shoes.
c. Book a yearly appointment with a dentist and an eye specialist
d. Check your blood pressure as often as feasible; barest minimum is once a month
e. Urine tests are wonderful but don’t forget you kidneys, cholesterols either.
f. As stated earlier, don’t count on only fasting blood sugar levels
I love listing 10 points to follow but for today I will end with eight and invite you to share yours with me via email.
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. “537 million adults were living with diabetes in 2021.”
2. “Almost 1 in 2 adults with diabetes remain undiagnosed (240million)”-worlddiabetesday.org
By Dr. Kojo Cobba Essel
