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
“Me nyare n’anso me nti ap)” is a popular Akan saying that can be translated into English as “I am not ill, yet I feel unwell.” It is that feeling when you just can’t place a finger on what is not right with you.
Today, I can confidently inform you that if you have felt this way in the past, you certainly had a point. Medical science has come a long way, and we know that health and wellness go far beyond the physical aspects such as pain, heart disease, or infections.
Other equally important aspects of wellness exist, and these may be classified as Social, Mental, Spiritual, Financial, and Digital Health and Wellness.
Do not be surprised when your doctor begins to ask you questions about your social network, such as those you have close ties with—family, friends, or both. Longevity depends to a large extent on one’s social support system or network.
As the American Heart Association notes, “lack of SOCIAL CONNECTION is associated with increased risk of premature death from all causes, especially among men.”
This is no open ticket to spend all of one’s after-work hours hanging out with friends under the disguise that you are prolonging your life. Moderation is key in all things, and your strong social ties need not be a whole village. All you need is a handful of loyal friends or family who know you inside out and have your wellbeing at heart.
If you are stressed out or have any mental health challenges, you should be able to speak to a close friend. Sharing your challenge may just be enough, or this friend may be able to advise you appropriately. It is easy to laugh with such friends and not be worried about being judged. Laughter, as you know, is medicine.
Close contacts may prompt you to take your physical health seriously, but even if they don’t, that bond you share produces feel-good hormones that protect you and prolong your health span.
I prefer health span to lifespan simply because lifespan refers to just being alive, but one may not be “living”—you could be bedridden, in a coma, or have multiple organ challenges. We should all aim for a long health span.
The art of building strong social connections is one reason we need to work on getting our children away from their phones and other gadgets that deprive them of the opportunity to talk to peers, share physical contact, and form lifelong relationships.
Dear friend, choose your friends wisely if you want to live a long, healthy, and happy life.
While you work on your social connections, let us breathe our way to great health by following the steps below. Repeat these steps daily:
- Sit in a quiet place.
- Avoid tight clothing (loosen your belt, necktie, or other constricting clothing).
- Take deep breaths through your nostril and exhale slowly through partially closed lips.
- At the peak of your initial inhale, take in another breath and hold for a count of 4 before exhaling.
- Expand your belly as you breathe in.
- Focus on your breathing and forget about everything else.
- When your focus drifts off (and it will about 50% of the time), acknowledge the thought but quickly return to your breathing.
- Continue breathing in and exhaling for five minutes.
- Increase the duration of this breathing/mindfulness over time.
…and remember to teach your friends to breathe too. After all, together you will live a long, healthy, and enjoyable life.
As always: laugh often, ensure hygiene, walk and pray every day, 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): “Lack of sleep may predispose you to many diseases including a STROKE. Jump into bed an hour earlier and sleep a stroke away.”
Thought for the week (2): “There is no magic formula to being happy, but making a conscious effort to be happy goes a long way.”
Join us at the La Palm Royal Beach Hotel for our end-of-year Wellness Festival on Saturday, 29th November 2025, from 6 a.m. to 10 a.m. You should not miss this event. All six pillars of wellness will be at play.
By Dr. Kojo Cobba Essel
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
The prostate gland, a small but essential organ found only in men, plays a key role in reproductive health. It produces fluid that nourishes, protects, and transports sperm, yet many focus only on its connection to prostate cancer.
Location & Function
- Situated between the bladder and penis, with the rectum behind it.
- The urethra passes through the prostate, carrying urine and semen.
Common Prostate Conditions
1. Prostatitis – Infection of the prostate:
- Symptoms: chills, fever, pus-like urethral discharge, painful urination, groin/testicular pain, painful orgasms, erectile dysfunction.
- Advice: Seek professional help; do not self-medicate.
2. Benign Prostatic Hyperplasia (BPH) – Non-cancerous enlargement of the prostate:
- Symptoms: frequent urination (especially at night), urge incontinence, difficulty starting urination, weak stream, painful urination, blood in urine, terminal dribbling, and in severe cases, inability to urinate.
- BPH can be extremely painful, sometimes compared to labor pains.
3. Prostate Cancer – Common among men, especially black men, often aggressive and with earlier onset:
- Risk Factors: older age, African descent, family history, obesity.
- Symptoms: frequent urination, straining, blood in urine/semen, weak urine flow, new erectile dysfunction; advanced stages may include fatigue, weight loss, and bone pain.
Diagnosis
- Digital rectal examination – checks for irregular or hard areas.
- PSA test, biopsy, ultrasound, CT/MRI/PET scans, bone scan.
Management
- Holistic approaches include watchful waiting, medication, surgery, and radiation (external & brachytherapy).
- Always discuss all options with your healthcare provider.
Risk Reduction Tips
- Regular screening
- Healthy, varied diet rich in fruits and vegetables (carrots, tomatoes, broccoli, kale, cauliflower)
- Maintain a healthy weight
- Exercise at least 5 days a week
Final Advice
- Share this information – the prostate needs support!
- Maintain good hygiene, walk and exercise daily, pray, and know your numbers (blood sugar, blood pressure, cholesterol, BMI).
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
Dr. Essel invites readers to the La Palm Royal Beach Hotel Wellness Festival on Saturday, November 29, 2025, at 6 a.m., to walk, exercise, network, and share ideas to stay healthy.
Contact: dressel@healthessentialsgh.com
By Dr. Kojo Cobba Essel
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
