Health Essentials
S.E.L.F. care is priceless!
The past few years have seen STRESS take centre stage in many places and it comes as no surprise that it has been labelled “the health epidemic of the 21st century.” Then the COVID-19 pandemic moved stress and mental health in general to another level never experienced in modern times. I dare say that never in the history of the world have so many people experienced similar feelings at the same time. What about the World Wars?
It is heart-warming that one will most likely be applauded when they state clearly how they feel and put their mental health above all others. Well only a few people will still judge people who see the need to make self-care a priority.
Many people have proposed practical ways to manage stress but when all is said and done we have to change our mindset and realise none of us is immune to stress. We can’t even achieve our lofty goals without some element of stress. As Hall and Sanders put it “the biggest misconception about stress is that we have to beat it; when we make stress the enemy we actually create more stress for ourselves. While stress may arise from unregulated negative emotions, intentionally activating positive heart emotions such as care, appreciation, compassion and ease, decrease your stress by creating harmony. POSITIVE THINKING isn’t enough here. It must be positive feelings from the heart to affect your body and brain. It all comes down to learning how to react positively from a mental and emotional standpoint to negative stressors in our lives.” Oh and I know that is no walk in the park but the benefits outweigh the downsides so let us start now.
If you are like the majority of people it may be time to set realistic expectations; continuously seeking bigger and better things in every aspect of our lives may be self-destructive as we may be setting ourselves up for failure. I just read your thoughts; there is a fine line between continuous self-improvement and setting unrealistic goals.
Hall’s acronym “S.E.L.F. care” is extremely helpful and easy to remember as well as follow. Give it a try now and incorporate it into your activities of daily living.
S stands for serenity, E for exercise, L for love and F for food!!
- Serenity
Five minutes of “Me-Time” does a world of good to us. It reboots our mind and body and we should incorporate time in our schedule no matter how busy or “stressed” we may think we are. It could just be sitting briefly to meditate or pray. Spending time to do deep belly-breathing, progressively relaxing our muscles, listening to music or even taking a long relaxing bath if you are lucky to have water. Well it may also be time to count your blessings.
- Exercise
Physical activity does amazing things to our physical and mental health and we should not short-change ourselves on this. You do not need to exercise for hours to reap these benefits; Just Do It even if it means walking for five minutes a day and gradually adding on to it BUT do remember SITTING for long hours is probably one of the worst things you could do to yourself.
- Love
When Jesus asked us to love one another He was setting us up to live a rounded , robust life.” Isolation they say kills and community heals” and it is not surprising that having strong social ties is a major factor in longevity. The pandemic has definitely taught us that as humans we are all social animals. We can surround ourselves with a core group of caring family or friends. Some people also believe in the power of pets and yes there is evidence to support the benefits as well.
- Food
Healthy food has a way of lifting our mood but there is the risk of unhealthy snacking as well. Avoid drowning your “sorrow” in alcohol and do not overdo caffeinated beverages.
Adding anti-oxidants like cocoa to your food is PRICELESS!
As much as possible make healthy food choices and your mood and mental health will thank you.
No one has all the answers to managing stress but I trust you will benefit from some of these. Make the choice that puts your S.E.L.F. first.
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/ St Andrews Clinic/Mobissel
Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise.
Thought for the week–“STIGMATISATION has no place in fighting this pandemic. It will cause people to hide and not disclose their status, seek medical care late and reduce all the benefits of protocols. We should all be comfortable enough to tell our close contacts when we test positive for COVID-19 so that the proper measures are taken. This is extremely important if we have to win this fight.”- Dr. Kojo Cobba Essel
References:
- Special TIME edition on STRESS; “Expert-Backed Ways to Deal” by Audrey Noble
Health Essentials
Diet plan on the highway to destruction
The world wants everything “immediately” with no time to wait or take long-term realistic steps to reach our goals. This trend is evident in how we eat, especially when we want to lose weight or fat.
There are 1000s of diet plans and many of them certainly do not work but we are willing to take that path even if it will put our health and wellness at risk.
The Cotton Ball Diet is one of such fads that is gaining momentum. To help us understand what this trend means and how it is leading many people on the fast track to destruction, I have Carroll Owu, a registered dietician and an authority on what dietary plans are safe, healthy and sustainable to share his thoughts on this new craze.
“Fad diets are without number and time and again new ones seem to come up. I believe we should expect more of these as people become desperate to lose weight in the shortest possible time.
One of the latest eating trends for weight loss is the cotton ball diet. Some people add a topping or juice to cotton balls and swallow them in place of food. Several dangers are posed by this practice.
1. First, it is directly related to cotton balls. Most of what we have on the market have other components apart from cotton. These artificial components may affect one’s health and could cause organ damage.
2. Secondly because cotton cannot be digested, it could block the digestive tract. One may require hospitalisation when the blockage happens in very sensitive areas of the gut.
3. Finally, essential nutrients that are needed by the body for normal bodily functions will be lacking which may lead to deficiency diseases such as iron deficiency anemia.
Instead of going on a cotton ball diet, a dietitian will help you to:
1. know your ideal weight range and will work out with you a healthy time span within which you could lose weight.
a. A variety of weight loss meal plans exist. Basically, they target reducing the energy you derive from the food you eat (mostly from the starches, sugary drinks and low fiber pastries) and increasing the energy you burn by increasing your physical activity.
b. A good weight loss meal plan should be rich in nutrients (vegetables and fruits) and will prevent frequent hunger feelings.”
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)
Carroll Owu, Rd
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 fact that there are 1000s of diets, some of which appear to work for people, may be a clue that none of them is universal or authentic. Speak to a registered dietician for an evidence-based healthy eating plan that will stand the test of time.
References:
The discussion on Cotton Ball “Diet” was provided by Carroll Owu, a registered dietician.
Health Essentials
The impact of air quality on health
Air quality plays a significant role in our overall health and well-being. The air we breathe can contain various pollutants, including particulate matter, ozone, nitrogen dioxide, and sulfur dioxide, which can have adverse effects on our health.
In this article, we will explore the impact of air quality on our health and discuss ways to protect ourselves.
The health effects of poor air quality
Poor air quality can have serious health consequences, including:
Respiratory problems: Air pollutants can irritate the lungs, exacerbate conditions like asthma, and increase the risk of respiratory infections.
Cardiovascular disease: Exposure to air pollution has been linked to an increased risk of cardiovascular disease, including heart attacks, strokes, and other cardiovascular conditions.
Neurological effects: Some air pollutants, such as particulate matter and ozone, have been linked to neurological effects, including cognitive impairment and neurodegenerative diseases.
Who is most affected?
Certain groups are more susceptible to the adverse effects of poor air quality, including:
Children: Children’s lungs are still developing, and they breathe more air per pound of body weight than adults, making them more vulnerable to air pollution.
Older adults: Older adults may be more susceptible to the adverse effects of air pollution due to age-related declines in lung function and other health conditions.
People with pre-existing health conditions: Individuals with pre-existing health conditions, such as asthma or cardiovascular disease, may be more susceptible to the adverse effects of air pollution.
Protecting yourself from poor air quality
There are several steps you can take to protect yourself from poor air quality, including:
Monitoring air quality: Check the air quality index in your area to plan your activities accordingly.
Reducing exposure: Avoid heavily trafficked areas, and limit your time outdoors when air quality is poor.
Using air purifiers: Consider using air purifiers in your home to reduce indoor air pollution.
Conclusion
Air quality plays a critical role in our overall health and well-being. By understanding the health effects of poor air quality of air, we can take steps to protect ourselves and reduce our exposure to pollutants.
By being aware of the air quality in our area and taking proactive measures, we can help to mitigate the adverse effects of air pollution and promote better health.
References
1. Environmental Protection Agency. (2022). Air Quality Index (AQI).
2. American Lung Association. (2022). State of the Air 2022.
3. World Health Organization. (2018). Air Pollution.
