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
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
Health Essentials
Stop the silent killer: Breaking myths to prevent sudden deaths from high blood pressure
Every week in Ghana, a life is cut short, sometimes in the middle of traffic, sometimes at a desk, sometimes in the quiet of sleep. A father doesn’t come home. A sister doesn’t wake up.
A colleague slumps at work and never gets back up. Families are left asking why and you will hear statements like what happened? Was he sick? I just saw him, he has not shown signs of ailment, what a shock and so on.
Behind many of these sudden tragedies is a quiet, invisible force: high blood pressure, or hypertension. It doesn’t scream for attention. It doesn’t always show symptoms. But it tightens its grip silently on hearts, on brains, on lives.
This is not just a medical issue. It is a human one, it is about behaviour, it is about ignorance and it is about lifestyle. It is the grandmother who never got her blood pressure checked because she felt “fine.”
It is the taxi driver, the statistician, the nurse who ignored his pounding headaches, thinking it was just stress. It is the young lady who was so vibrant at church and no one suspected she could fall and die. Because it shows no symptoms.
The alarming numbers we cannot ignore
The Ghana’s 2023 STEPS Survey on Non-Communicable Diseases conducted by The World Health Organisation, Ghana Health Service and Ghana Statistical Service has revealed findings that should push for action.
According to the report, 21.7 per cent of adults aged 18 to 69 in Ghana are living with high blood pressure. Even more alarming is that 51.1 per cent of those with hypertension are not aware of their condition.
This means that more than half of the people with dangerously high blood pressure are walking around without knowing it until tragedy strikes. That is the real danger of this silent killer.
Literature has shown that hypertension is preventable and manageable. But only if we treat it like the threat, it is. That means regular checkups; that means understanding the risks and that means talking about it openly, urgently, and with compassion.
The deadly power of myths
Why are so many Ghanaians untested or untreated? Is it out of ignorance, or the pervasive myths about hypertension and its treatment?
• Some believe blood pressure medicine “weakens the body” or “shortens life.”
• Some believe blood pressure medicine “weakens the penis and kills sexual drive”
• Others think once you start taking medication, you are “dependent for life.”
• Many say, “I feel fine, so I must be fine.”
These beliefs are not only false, but they are also deadly. The truth, according to the World Health Organisation, is that effective treatment can reduce the risk of stroke by up to 40 per cent and heart attack by 25 per cent. Avoiding treatment does not prevent dependence rather, it accelerates death.
As Dr Patrick Kuma-Aboagye, former Director-General of the Ghana Health Service, has noted, “Hypertension is preventable and treatable, but our biggest battle is misinformation and late detection.”
A national conversation we must have
This is not just a health issue it is a national emergency. Sudden deaths rob families of breadwinners, communities of leaders, and the country of its productivity. In every obituary notice caused by hypertension, there is a story of loss that could have been prevented with a simple blood pressure check and treatment.
Behind every life saved is a moment of awareness, a decision to act, therefore, the media must rise to the challenge.
Radio and television programmes should dedicate regular airtime to demystify hypertension. Newspapers should carry survivor stories, expert interviews, and practical lifestyle advice.
Social media influencers should spread awareness in local languages, reaching young people who assume they are safe.
Public health experts also have a responsibility. Screening must move beyond hospitals into churches, mosques, markets, schools, and workplaces. People should not have to wait for illness to know their BP status.
What we can do together
To stop the silent killer, we need a collective response:
• Check your blood pressure regularly, even if you feel healthy.
• Follow medical advice faithfully if diagnosed because treatment saves lives.
• For healthy lifestyle, eat less salt, reduce alcohol, reduce starchy, fat and oil intake, avoid smoking, and exercise at least 30 minutes daily.
• Encourage one another talk about blood pressure in families, communities, and workplaces.
Conclusion: Silence is killing us
What kills is not just the disease, but the silence, fear, and myths that surround it. The STEPS 2023 report has sounded the alarm: nearly one in five Ghanaian adults has high blood pressure, and more than half don’t even know it.
This is the time for bold conversation, public education, and decisive action. The media, health professionals, policymakers, and ordinary citizens must join forces to expose the myths, spread the facts, and save lives. Let us not wait for another headline.
Let us make blood pressure a national conversation before it becomes a personal tragedy. With awareness, treatment, and collective will, Ghana can stop the silence and stop the sudden deaths from the silent killer.
Written by: Ansah Moses Teye-Akam – Senior Statistician, Sociologist/Scientific Research Organisational Expert.
Email: moses.ansah@ statsghana.gov.gh/ansahmosesteyeakam@ gmail.com.gh Contact: 0244539034 / 0204359034
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
