Nutrition
PUTTING OUT THE FIRE IN YOUR CHEST
| William Shakespeare is one person in history that I would love to meet and Much Ado About Nothing is his first work that I really dug into probably because I was “forced” to and I bet you it was worth it. Shakespeare is a master wordsmith and he seems to have so much knowledge as well, hear him in Much Ado- “How tartly that gentleman looks! I never can see him but I am heart burned an hour after.” Once again he hit the nail right on the head; anxiety or simply stress from meeting someone can actually cause heart burn. Sometimes the acidic contents of the stomach go back into the oesophagus probably because the sphincter or band that should prevent this return is not doing its work well. The acidic contents may cause a painful burning sensation behind the breastbone and this is referred to as heart burn. The whole process of stomach contents returning into the oesophagus is referred to as Gastroesophageal Reflux Disease (GERD). I have met many people who live with this burning pain in their chest; some take medication daily but fail to modify their lifestyles appropriately to prevent sleepless nights and panic attack when its meal time. Though heartburn is the commonest symptom of GERD, one may also experience; nausea, sour or bitter taste in mouth, stomach contents in mouth, sore throat, coughing or wheezing or repeatedly needing to clear throat or a hoarse voice especially in the morning. Causes of Heartburn 1. Certain foods a. Caffeine containing products such as coffee and tea have been named and so has cocoa, chocolate, mints, fizzy drinks, citrus fruits, spicy foods- kelewele, khebab and pizza. Fried and/or Fatty foods are also known to ask questions of our oesophagus. 2. Certain medication a. This is no ticket to avoid your medication, only discuss this with your doctor or pharmacist if you suspect your medication may be causing that burning sensation in your chest. Drugs that may cause this include some painkillers, some medication for treating osteoporosis (thinning of bones), medications for managing high blood pressure and asthma. Others are drugs for treating depression and anxiety. 3. Overweight or obesity a. Any extra pounds that you carry will increase your risk of reflux and the reason is quite clear; extra pressure on the stomach. Obesity seems to rear its head in every condition and remains the only disease that never requires a second opinion. 4. Smoking a. This evil will irritate the lining of the gut and also cause you to swallow air as you inhale leading to increase in stomach pressure. 5. Eating pattern a. What you eat, timing of your meals and what you do soon after may all keep you awake all night. Make sure you wait for about three hours after meals before you lie down. Skipping breakfast and lunch and making it all up with a heavy dinner may be a recipe for disaster. Spread your meals through the day. 6. Other conditions a. Heart burns appear to be more frequent in pregnant women and this may be triggered by hormonal changes as well as the increased pressure on the stomach by the foetus. b. Asthma and heartburns appear to be “bedfellows” and it has been found in some instances that treating or controlling heartburns also reduces the episodes of asthmatic attacks. Some medication for managing asthma have also been associated with increased reflux. c. Stress is also known to worsen heartburn and this probably was what Shakespeare was referring to. Lifestyle Modifications You may need a doctor’s help to diagnose and manage the discomfort but you will have to live smart to remain pain-free. Our aim is to keep the contents of the stomach where they belong and the following are helpful hints: 1. Eat smaller meals a. Large meals make us uncomfortable and may also stay in the stomach for a longer time, increasing the risk of acid seeping back into the oesophagus. Reduce your food portions; you are better off with five small meals spread throughout the day than having only two heavy giant-sized “heartburn-inducing” meals. 2. Relax when you eat a. Do not rush through your meals; sit down, chew properly and enjoy your meal. Fortunately for you no one is going to take that meal away from you. 3. Relax between meals a. Deep breathing, massage and various relaxation techniques may help to relieve anxiety and stress and reduce the incidence of heart burn. 4. Remain upright after eating a. Do not lie down or bend over less than three hours after a meal and don’t strain to lift heavy objects soon after a meal. 5. Do not eat close to bed time 6. Lose weight if needed 7. Loosen up a. Tight belts and waist bands may be worsening your nightmare simply from extra pressure on the stomach. 8. Avoid foods that burn – spices etc. 9. Stop smoking and do not be a passive smoker 10. Chew gum a. The increase in saliva will not only soothe the oesophagus, it will also wash down the acid. 11. Check your medication 12. Raise the head of your bed a. Do not use pillows to achieve this since it may worsen the condition. You may put a block on the floor at the head of your bed to elevate it. 13. Exercise wisely a. Wait at least 2 hours after a meal before you exercise Dear reader if you are being tormented by heartburn or other forms of peptic ulcer disease the above modifications together with the medication prescribed by your doctor may be your winning formula. 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/St. Andrews Clinic (www.healthessentialsgh.com) *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 – “If you plan to live to a ripe old age, make those golden years healthy ones and not bedridden years.” Reference: 1. www.patienteducationcenter.org 2. Much Ado About Nothing – William Shakespeare |
Cabbage may not be the most attractive vegetable, but it is full of nutritional benefits that can keep the body strong and healthy-from boosting your immune system to improving digestion.
This common leafy green vegetable comes in a range of colours, shapes and sizes that you can use for soup, salad, sandwiches and more. It can be eaten raw or stir-fried.
-Fights inflammation
Cabbages contains anthocyanins, which are naturally occurring antioxidants. Anthocyanins does not only add colour to fruits but rather reduce inflammation. A research showed that people who eat cabbages has lower inflammation levels than those who do not eat.
– Keeps one strong
Vitamin C, also known as ascorbic acid, does a lot of work in the body. It helps make collagen and boosts the immune system. It also helps your body absorb iron from plant-based foods.
– Improves digestion
Cabbages contains phytosterols (plant sterols) and insoluble fibre. These help keeps the digestive system healthy and bowel movements regular. It fuels the good bacteria in your gut that protects your immune system.
– Protects your heart
The anthocyanins found in cabbage help with more than inflammation. Research suggests they reduce your risk of heart disease.
Scientists have found 36 different kinds of anthocyanins in cabbage, which could make it an excellent option for cardiovascular health.
– Lowers blood pressure
Potassium is a mineral and electrolyte that helps your body control blood pressure. One cup of red cabbage can produce a healthy amount of potassium — as much as 6 per cent of your recommended daily value. This could help lower your blood pressure, reducing your risk for heart disease.
-Lowers cholesterol
Cabbage contains two substances — fibre and phytosterols (plant sterols) — that compete with cholesterol to be absorbed by your digestive system. They wind up reducing your bad cholesterol levels and improving your health.
– Maintains bone health and healthy blood clotting
Vitamin K is essential to our well-being. Without it, you’d be at risk of developing bone conditions like osteoporosis, and your blood wouldn’t be able to clot properly. According to research, eating cabbage everyday keep our bones strong and blood cells clotting well.- clevelandclinic.org
Malnutrition persists in Ghana not because solutions are unknown, but because leadership has not consistently elevated nutrition as a national priority. Despite the availability of evidence-based interventions, malnutrition remains under-addressed in policy implementation and financing decisions. This gap reflects a broader leadership challenge that must be urgently addressed.
Nutrition outcomes are shaped by decisions across multiple sectors: health, agriculture, education, sanitation, and social protection. Without strong political leadership to coordinate these sectors, efforts remain fragmented and impact is limited. Policies exist, but implementation is often weak due to competing priorities and insufficient accountability.
High-level leadership is essential to place nutrition at the centre of development planning. This includes ensuring adequate budget allocations, setting measurable targets, and monitoring progress at the highest levels of government. Parliament has a critical role to play in holding institutions accountable for nutrition outcomes, just as it does for economic performance.
International experience is instructive. Countries that have significantly reduced malnutrition have done so through sustained political commitment, often led by heads of government or senior ministers. Nutrition was treated as a development accelerator rather than a welfare issue.
In Ghana, leadership for nutrition must be strengthened at both national and sub-national levels. District assemblies, in particular, are pivotal in translating policy into action, yet they often lack the authority or resources to prioritize nutrition effectively.
Malnutrition undermines human capital development and constrains economic growth. Leaders must recognise that failing to address it carries long-term costs for the nation. Political leadership that champions nutrition will not only save lives but also strengthen Ghana’s development trajectory.
Ending malnutrition is achievable, but only if leaders take ownership of the challenge. Nutrition must be seen not as a sectoral concern but as a national development priority that demands decisive and sustained leadership.
Key Policy Recommendations: The Office of the President should establish a High-Level Nutrition Coordination Council, chaired by the Vice President, bringing together Ministers from Health, Agriculture, Education, Gender, and Local Government to meet quarterly and drive cross-sectoral action. The Ministry of Finance must mandate that at least 5 per cent of each sector ministry’s budget includes nutrition-sensitive interventions with measurable targets. Parliament should create a bi-partisan Nutrition Caucus to champion nutrition legislation and hold the Executive accountable through annual review sessions. District Chief Executives (DCEs) should be given performance contracts that include nutrition outcome indicators, with nutrition coordinators appointed at all 261 district assemblies. The National Development Planning Commission (NDPC) must integrate nutrition targets into the next Medium-Term Development Plan with clear accountability frameworks linking national commitments to district-level delivery.
Feature article by Women, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition project
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