Health Essentials
Measure your blood pressure accurately, control it, live longer
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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)
I have over the past two decades looked beyond mainstream medicine to assess other options that lead to holistic health, and I must say it’s been exciting and revealing but it’s not an easy path.
As I matured and my knowledge expanded, I have changed my opinion on some aspects of wellness and many findings have been humbling. We all continue to learn each day.
I will share some of the life-changing skills that we take for granted. In our quest for wellness there appears to be more questions than answers, but moderation still remains key in our daily lives.
The power of prayer, praise and worship of God cannot be taken out of the equation.
Ready. Set. Let us do this together.
- Strength training is a must for ALL of us
- Yes, we all need to dig into the various aspects of exercise; strength training, cardiovascular training, stretches or flexibility training and balance training. If you asked me about a decade ago to pick the king of all exercises, I would naively have answered cardiovascular such as walking, cycling etc. but I am certain now that strength training trumps all and we need to incorporate at least a bit of that in our exercise programme.
- Take a short walk after each meal
- Many of us (your truly included) after dinner barely get to wash our hands before the miracle of the Lotus Eaters sends us to dreamland. Our fingers will be signaling to rats and cockroaches to come out and party.
- Walking a few minutes after eating may hold the key to helping control our blood sugar levels and reduce the spikes in insulin that come with a myriad of issues. At the very least the short walks after eating will add up to increase the energy you expend daily.
- Eating your vegetables and proteins before your carbohydrates may be helpful
- Well, how true may this be? I suggest it is worth trying. I am not saying clear your plate of all protein before you even take a spoonful of carbohydrate. The fibre will slow the absorption of the sugar for hours and even better, you may feel full after the vegetables and protein and not be able to gobble down the mounds of carbohydrates you had planned to dismantle.
- Eat slowly but do not get your boss angry
- Eating slowly does not mean spending hours at lunch and courting the displeasure of your superiors. It takes about 20 minutes for your brain to realise you are full so dear friend, take your time to chew and enjoy your food. A meal “downed” in less than 20 minutes may cause you to virtually suffocate when you top up with water. This is a message to myself and all those who like me eat so quickly that Usain Bolt will envy our speed.
- Eat from small, colourful plates
- Small colourful plates make an impression on our brains. Since the little food appears loaded on a small plate our brains tend to “believe” it’s a lot of food and we feel full for a strange reason. Put the same amount in a large plate and you are likely to be asking for second servings.
- By all means make friends
- The power of social wellness and its role in longevity and an enviable health span is no longer in doubt. By all means make a few good friends and enjoy life! Thank me later.
- Sleep!
- Yes, I do agree there are at least seven forms of rest, and they are all equally important BUT start off with sleep and we will gradually rope in all others.
- Keep your eyes on your numbers
- I have written and spoken about the miracle of knowing our numbers and keeping them in check; blood pressure, blood sugar, lipids and BMI. Today I suggest you look at your heart rate closely. A low heart rate may be an indicator for staying here on planet earth for a long time. Also keeping glycated haemoglobin (long term blood sugar) low is another feather in the cap of longevity.
- Appropriate supplementation
- The golden rule is to get all your nutrients from your food but for many of us that may not be possible hence the need to supplement ( note that supplement overdose does exist)
- It is ideal to discuss supplementation with your healthcare professional and your discussion should look at probiotics, magnesium glycinate, Vit D3 + K2, a good multivitamin and in some instances creatine or whey Protein. I am in no way suggesting you take all these, each individual is unique and that is why it is crucial to discuss your options with a professional.
- Make a conscious effort to be HAPPY
- Happiness affects our entire being in positive ways; smile, say a kind word to someone, be grateful, surround yourself with people who make you happy and not ones who sap your energy, volunteer to support people and by all means get a hobby eg gardening, playing a game etc and the best get news yet; you don’t even have to be good at your hobby to benefit.
We are not waiting for a magical or ideal day to start working on our Health and Wellness, we start today bearing in mind that “the most efficient way to reach our realistic health and wellness goals is to make small healthy choices daily.
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 – “WHERE YOU LIVE SHOULD NOT DETERMINE IF YOU LIVE.”- WHO
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 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 now in the second half of 2026, 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. It is critical that you find a good primary care doctor who is knowledgeable and proactive and will also be able to coordinate specialist care that you may require.
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.
Finally do not leave your doctor without finding out:
- How much physical activity/exercise you require; the Almighty “FITT” prescription
- What you need to eat or avoid.
- Some basic information regarding SLEEP.
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)/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 – “The next big thing in Healthcare in Ghana is the Medics Clinic. Visit https://medicsgroupgh.com/ for more information.”
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