Health tips you can live with!

Over the years, I have built a store of exciting and relevant health tips from many sources. I believe that if we are able to master a few of them it will go a long way to enrich our lives.

“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease” –Thomas Edison.

The keys to successful lifestyle changes are staying on track when times get tough and bouncing back after a setback. Keep trying most people succeed after several attempts.

A number of addictions can be linked to stress: overeating, smoking, drinking and drug abuse. By eliminating or minimising stress, you are more inclined to kick a bad habit.

“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

Cut down your fat intake:
use fats and oils sparingly (watch excess palm oil, groundnut, fried foods)
drink non-fat or low-fat milk and choose low-fat or non-fat versions of yoghurt
Use low-fat salad dressings and limit the amount of cheese in your eating plan. You may avoid the dressings altogether and only indulge occasionally.

Following an eating plan that is high in fibre and low in saturated fat and cholesterol reduces the risk of diseases such as diabetes and heart disease.
Choose whole-grain pastas, bread and cereals whenever possible. Brown rice is great and available
eat whole fruits most of the time instead of drinking fruit juices
include legumes such as beans, peas several times per week

It’s not snacking that’s bad; it’s the usual snack choices – chips, crackers, biscuits, candy etc that cause the problem. Your body works best when it refuels every four to six hours. The best way to fuel your body is to eat light, well-balanced meals and two or three healthy snacks per day. Snacking may even help you lose weight by taming your appetite, thus preventing the tendency to overeat and make poor choices. Learn to make healthy snacks a part of your daily eating plan and hold the guilt! Fruits, carrots, cucumber, tomatoes are certainly adorable.

Did you know that, about half of all cancer deaths are related to tobacco use, unhealthy diet, physical inactivity and being overweight or obese.

Drink plenty of water, it does wonders to your body including;
it aids in digestion and absorption of foods and nutrients
it is the vehicle your body uses to flush out the waste produced in normal body functions
it is necessary for proper bowel function
it helps you maintain normal temperature

A sedentary lifestyle increases the risk of heart disease nearly two times. This risk is as high as that caused by abnormal cholesterol levels, high blood pressure and cigarette smoking combined. Despite the known risks, more than half of adults don’t get enough physical activity to benefit their health. Regular moderate physical activity cuts your risk of dying from heart disease in half.

Excess body fat increases the risk for both heart attack and stroke. Obesity is also associated with increased blood pressure, abnormal cholesterol levels and diabetes. Losing just 10 per cent of excess weight and keeping it off can significantly lower risk.

Common sense ways to reduce back pain
move the driver’s seat (in car) closer to steering wheel
tighten abdominal muscles whenever you are about to lift anything
do flexibility exercises daily
do back exercises regularly
never twist forcefully
push, don’t pull – it is even better to ask for help
Sleep on a firm surface.

Exercise is important for people with arthritis because it;
increases strength and flexibility around joint
helps maintain or increase bone strength
provides nourishment and lubrication to joints
prevents muscle loss from lack of use
provides feeling of control and self-worth

If we manage to do all or most of the above that crippling pain will become manageable.

Many of the points listed above are not too difficult to follow just remember that “the most efficient way to reach your realistic health goals is to make small healthy choices daily”-Dr Kojo Essel

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 – “For heart health you need to relax and have fun as well; schedule time for leisure, laugh often, learn to breathe deeply and maybe get a pet.”

References:

Health by Choice Not Chance – Aileen Ludington, MD & Hans Diehl, DrHSc, MPH
Unravelling The Essentials of Health & Wealth – Dr. Kojo Cobba Essel

Diet plan on the highway to destruction

• Some people add a topping to cotton balls and swallow them in place of food

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.