Health Essentials
Guidelines to postponing Christmas 2022
I am aware that a few years ago, Cuba “postponed” Christmas so that farmers could harvest produce and it appears Sikaman should be considering doing something similar in 2022. We are only a few days away from the most magical holiday In the world but Christmas carols are non-existent and only a few measly décor for the season can be spotted.
The world is having a hard time re-setting itself after the havoc of COVID-19 and we also continue to grapple with the Russia-Ukraine war. The demand for many things has outstripped supply and our finances are in a wreck. In Ghana it appears we are getting all the negatives in doses that cause severe heartache, headache and even death. This is definitely not what the doctor prescribed. Salaries have been delayed and jobs are hard to find and to worsen the situation, suggestions of toying with people’s hard earned investment as we continue to live with a bloated Government makes it difficult to keep smiling and enjoying the season. The conditions for postponing Christmas are all in the mix BUT since the day will surely come to pass it is necessary to look at ways or guidelines to survive;
1. Spread good cheer
a. It should not always be based on food or drinks. Smile at people, look in the mirror and smile or laugh. Laughter is a contagious way of spreading cheer and happiness and a feel good “feeling”
b. So smile when you meet a friend, colleague or even a stranger. It will make you happy and that person is likely to smile too, feel happy and make others feel the same
c. You may not be able to give gifts this year, pick a phone and say thank you to people who have impacted your life. That is another way to get your “high” for the season.
2. “Happy Yourself” in the midst of chaos
a. Make a conscious effort to be happy and it starts right in your mind. Get some sunlight, make time for a hobby, spend time with people who make you happy and have a positive mindset. Do meditate and relax. Definitely breathe often.
3. Prepare for “heart-break”
a. Well, if you had major plans of being “spoiled” this Christmas, think again. Yes, some people will still get a great time but the majority won’t get the big tag presents they would have wished for. Being aware will save you unnecessary heartache. Heartbreak Syndrome is real, so be realistic and save healthcare professionals from work overload.
4. What’s on your plate and in your bottle
a. Most people tend to overeat during Christmas. We all do, don’t we? As much as possible stay with the healthy choices and if you get access to the nice unhealthy ones remember moderation is key. This is not likely to be your last meal so if you find yourself at a party or programme with FREE food and drinks, kindly take it easy there is life after Christmas.
b. Alcohol, sugar-laden ‘soft drinks’ and energy drinks may be available more than other months of the year but do be careful.
c. Drinking the most at an end of year party at work (if you get to organise one) is not a ticket to a promotion. It may rather cause you more pain and heartache than you can ever imagine. Moderation continues to be key.
5. Hydrate, Hydrate, Hydrate
a. Keep your eye on the water. Drink lots of it at every opportunity except where your doctor has advised otherwise. This water will keep your health goals on track, enhance digestion thus preventing food from just “sitting” in your stomach and also gives you the feeling of being full so you tend to eat less.
6. Get Moving
a. Yes, you may be busy. Yes you may have packed your days with so many programmes so that you do not have time to think about the wahala surrounding us. No matter the situation you find yourself in, I can assure you that you can squeeze 10 minutes into your breath-taking tight schedule to exercise. Just Do it!!
7. Have fun
a. Whether you have fun or not life will pass by and 2023 will soon be here. I will choose having fun then and so should you.
b. When you have fun you feel good and happy, you lose a sense of time, connect with family and people who make you happy. Be playful and lighthearted sometimes; no need to take everything like the “world cup”. That football extravaganza will be over before the Christmas bells begin to sound and jingle bells fill the air.
8. Safety first, do not carry too much
a. Well, it’s just a week after screening for HIV and vaccinating people against COVID-19 and my antenna for risk is high.
b. People get careless during this season especially when you are counting your pesewas and have too much time on your hands. Protect yourself from HIV and other sexually transmitted infections.
c. The crowds will be thicker than usual as visitors flood into the country, COVID may rear its head; do take the precautions and get vaccinated or get a booster.
d. Get adequate sleep to reduce your risk for accidents.
9. Watch your posture
a. Do not lift more than you can take; injuries are common at this time of the year. Get help where needed. Do not slouch in a sofa all day watching movies or recovering from a heartbreak. If you have to wrap presents, be kind to yourself sit at a table comfortable or stand but do NOT sit on the floor.
10. Remember it’s Jesus’ birthday NOT yours
a. Do not lose focus. All the other things do not count as much as giving glory to GOD. So keep the direct line to God (prayer) open at all times, get cozy with the Bible and make time to worship with like-minded people.
What exactly is this romance I seem to have with the number 10? I often come up with 10 points. The most important point is to take these seriously.
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
(dressel@healthessentialsgh.com)
*Dr. Essel is a medical doctor, 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 –“Christmas will come and go every year, but indulging in excesses may have long-term effects on your health and pocket.”- Dr. Kojo Essel
References:
1. Unravelling the Essentials of Health & Wealth; Dr. Kojo Cobba Essel
2. Why having fun is the secret to a healthier life ; Catherine Price
3. Tips from Robert Rudy
By Dr. Kojo Cobba Essel
Health Essentials
Do you want to be happy?
Don’t we all dream of a life that is filled with laughter? That may be a reason for chasing big bucks, which like the Golden Fleece eludes the majority of us.
Financial Wellness is extremely important but there are other factors that make us happy and healthy and eventually wealthy.
I will introduce a few everyday activities that are guaranteed to make you happy if you continue practising them.
You definitely do not need to live in Finland to experience happiness even though many people agree that is the “headquarters” of happiness.
1. Wake-Up Ritual
a. Say to yourself that today will be a beautiful day or a great day!
b. Ask God what He has in store for you. Use me Lord (if not a Christian what you believe in will be useful as well.
c. Remind yourself of your purpose in life and get out of bed.
d. Do Not grab your phone as the first thing for the day.
2. Pray
a. Talking to God has a way of calming our nerves. It brings about unexplained peace and when we add praise and worship then the floodgates open. That is how to win battles against unhappiness.
3. Smile
a. Definitely floods your body with feel good hormones and insulates you from stress.
b. Smiling is infectious so the more you smile the better and you set off a smiling OR happiness domino effect.
4. Meditate
a. Extremely good for your brain and an easy way to start is to do deep-breathing and just focus on your “breath” excluding all others. That is what some will prefer to call mindfulness. Being in the moment has immense benefits. Things you never knew existed suddenly spring up.
5. Exercise
a. That wonder drug that trumps virtually all others. Like smiling it does pour out feel good hormones. Strength training even goes an extra mile causing our muscles to act as “pharmacies” that pour out life-changing signals every time they contract.
6. Be kind to yourself & to others
a. We are often too harsh on ourselves. Give yourself a break. Self-care is the real deal!!
b. Being harsh to others has no benefits.
7. Spend some time doing nothing!
a. We need to re-set from time to time. Spend about 10 minutes a day doing absolutely nothing. There is happiness and innovation in “idling”. Do not abuse idling though.
8. Spend time with loved ones.
a. This is another powerful happiness “hack”. You have to make time and be intentional about this; talk on phone, send messages, arrange to meet for a drink or meal. Social Wellness ranks very high on the happiness index and it’s fairly easy to plug into it.
b. While spending time together remember that your choice of food and drinks also impacts on how happy or sad or anxious you may feel.
9. Indulge in a hobby.
a. Our bodies and brain love variety. Do you have a hobby? Get one
10. Write in your gratitude diary.
a. That is all it takes – keep doing it regularly.
11. Get a pet.
This list is not exhaustive but definitely a good start. Share your happiness hacks with me via email and together we can keep the world smiling and happy.
At the end of each day ask yourself if you did better than the previous day. That is all it takes. Doing better than the previous day for 365 days, for 5 years, 10 years… How amazing that will be!!!
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/ Medics Clinic
(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 – “There is no magic formula to being happy but making a conscious effort to be happy goes a long way.” – Dr. Kojo Cobba Essel
By Dr. Kojo Cobba Essel
Health Essentials
Measure your blood pressure accurately, control it, live longer
May 17 is World Hypertension Day and please do not panic. This is not a stress-filled day that aims at increasing your blood pressure but rather it’s a day set aside to increase awareness of a serial yet silent killer. That is exactly what Hypertension it; its killing the young and old at an alarming rate yet in most instances people with high blood pressure may feel absolutely well.
The theme for this year is “Measure your blood pressure accurately, control it, live longer”
Do these when you take your blood pressure since the accuracy of the reading matters:
• If you have been walking or running rest for at least 5 to 10 minutes
• No caffeinated drinks or alcohol two or three hours before checking blood pressure
• Sit (sometime you may need to stand or lay in bed) comfortably with your back rested/supported and your arm for the cuff resting on a table of firm surface
• Have your feet flat on the floor and not legs crossed
• Ensure the cuff is the right size for your arm
• If using an electronic monitor ensure battery is working well
• If clothing covering arm is thick remove
• Loosen your neck-tie or belt if uncomfortable
• If you are not conversant with checking blood pressure, get the appropriate training
Global statistics show that only 50 per cent of those with hypertension are actually aware and that awareness in some areas may be as low as 10 per cent while awareness may exceed 75 per cent in a few areas.
The bitter truth is some people do not have enough information about the condition, a significant number do not have easy access to measuring their blood pressure and a few stubborn ones think it is better not to know if something is going wrong.
What do we need to understand about our blood pressure numbers? There are ALWAYS two numbers in a blood pressure reading such as 120/80mmHg. The top figure represents the force of the blood against the artery (blood vessel) walls as your heart beats and the lower value represents the force on the walls in between beats or while the heart rests. Both numbers are important.
Essentially when your blood pressure is higher than it should normally be all organs in the body are exposed to elevated pressures since arteries supply blood to every part of the body. These sustained high pressures will be causing harm gradually every minute of the day.
Prevention of high blood pressure is based mainly on adopting the appropriate lifestyle, while having regular medical check-ups to pick up conditions that can may lead to hypertension if not tackled early. Management of hypertension on the other hand requires a three-pronged attack in most situations;
• Lifestyle modifications
• Regular medical checks to pick up other conditions that be worsen our hypertension or general wellbeing
• Use of appropriate physician prescribed medication
Age and our genes may have a way of increasing our blood pressure or predisposing us to hypertension, but since we have no control over the choice of our family and years rolling by, it may be worth focusing on the above three that we can control to a large extent.
Lifestyle Modification
• Exercise adequately
• Do not smoke
• Limit or avoid alcohol
• Aim at fat (weight) loss
• Manage stress appropriately
• If you have sleep apnoea (intermittent snoring during sleep and feeling tired and sleepy on waking up) seek medical intervention
• Adopt the DASH (dietary approaches to stop hypertension) diet; low sodium (salt), increased potassium from fruits and vegetables, low or no saturated fats and increased fibre.
• Control conditions such as diabetes, cholesterol challenges and kidney disease.
Exercise need not be rushing to the gym to sweat out only, but taking walks, gardening, cleaning your home, using the stairs and many others. Exercise increases heart function and lowers blood pressure but there is a little hitch: the benefits of exercise on blood pressure do not last beyond 72 hours.
In short frequency is the watch word. Do not be a once a week or once a month exercise fan. The effect of exercise on the heart does not rely on past glory so if you were an athlete years ago but you have now become one with your sofa, I am sorry to disappoint you but you need to get moving NOW!
All types of exercises will benefit you and lower your blood pressure but a word of caution here;
• When your blood pressure is not controlled DO NOT lift weights above your head
• Do not overdo exercises of the upper body but lower body exercises such s squatting will enhance lowering of your blood pressure.
• Breathe properly especially while you train with weights; breathe out during the exertion phase as you lift a weight and breathe in while you relax.
• Of course brisk walking, swimming, use of the treadmill and other exercises that target heart function are also a must
When all is said and done, you can never know our blood pressure without measuring or checking it. Take a few minutes to check your blood pressure and ensure at least one other person checks their blood pressure before the end of the month.
Associations, companies and all identifiable groups should ensure they check their blood pressure and go an extra mile and as a corporate social responsibility help to check the blood pressure of hundreds or even thousands of people. You will be saving lives.
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
(dressel@healthessentialsgh.com)
