Health Essentials
Spicing Christmas with beautiful messages
Christmas has its own “swag”. There is no other time of the year that is filled with as much magic as Christmas. Christmas carols, décor, loving hearts and giving. There is insane traffic in some areas and window shoppers are also in abundance just like food and drinks.
All the above create an atmosphere that may lead to regret when managed poorly. In the midst of all the fun do remember to keep your family safe and make time to talk about the following;
Cooking areas/kitchens are not an extension of a child’s play area. It can be a recipe for disaster; tripping, burns etc.
Do ensure the handles of pans and pots on your stove point away from your work area to avoid accidentally bumping into them and causing a spillage
If you have decorations be sure there is no fire / lighted candles close by. Also watch out for small parts , toys that can easily be swollen by children
As we try to create a different atmosphere at home we may end up running cables on the floor. That is a trip alert especially for the elderly and children.
The excitement, alcohol and hormone spikes may lead to adventure from our young adults and some end up in unprotected sex which opens many floodgates including STIs, pregnancy and HIV among others.
Be wary of what your children especially eat or drink when they leave home because drinks, pastries etc. may be spiked with hard drugs
“Ambitious” children may sometimes even want to sneak out with your car even when they are not licensed to drive and we all know what may happen.
Finally make time to connect as a family. Spend time together. Catch up on what is happening in your lives. Eat at least one good meal together each day. Do not keep yourself so busy you have to be out every day.
As adults we are role-models to our children and other young ones. Let us set the right tone and leave memories that are worth emulating from generation to generation.
As we enjoy the love and spirit of giving that comes with this season, we can think through messages shared by friends and colleagues over a period of time. I am sure many will impact positively on our lives.
“Wishing you a Merry Christmas and a healthy and prosperous New Year. Eat wisely over the holidays. Remember to take a walk to visit two neighbours each day through the holidays. Dispose of your waste wisely and let us make our environment a cleaner place” –Harold Esseku, Sanitary Engineer
“It’s the season of love. Let the only fire that burns be the fire of love not domestic fires” –Victor Etwire, Paediatric Surgeon. Korle Bu Teaching Hospital.
“Christmas, the season to share with one another and enjoy great and mouthwatering dishes. Don’t forget your fruits and vegetables. Sanitise your green leafy vegetables with vinegar to avoid food poisoning. Enjoy the season to the max” -Gifty Dufie Ampofo, Public Health Specialist.
“As we celebrate the birth of Lord Jesus this Christmas let us make sure we cross over to the New Year with all our loved ones. Be safe on the roads, avoid drinking and driving and teach the children to use Zebra Crossings when crossing roads. Merry Christmas! –Brenda Addo-Quarshie, Paediatric Doctor
“As the Irish proverb says; a good laugh and a long sleep is better than medicine. May laughter and rest be the cure to all your ailments. Remember health means wealth!”-Anita Arthur, Human Resource Professional.
“If you are on medication, please do not go on a drug holiday so that you can spend the money on pleasure. Remember these are not the last days of your life; you will be here in 2022. Do not start the new year with financial stress and complications of your illness”-Kojo Cobba Essel, Wellness Entrepreneur.
“Santa has been the same size since inception because he loves to fit in his suits. Let’s all in the season of love adopt this model and watch our portions. Keep your teeth extra happy this season and remember to brush them appropriately.”-Josephine Opoku-Bekoe, Human Resource Professional.
“The intergovernmental panel on Climate Change have reemphasised that climate change is ongoing and the impact will get worse if nothing is done. The situation looks dire but there is always a light of hope. More importantly as we celebrate the birth of Jesus let us be reminded that He came to help us resolve our most difficult situations.”- Ama Kwansima Essel, Climate Change Expert.
As we unwrap our gifts this season remember that the first gift of Christmas did not come with pomp, neither was it wrapped yet it is the greatest gift a Father could ever give to His children; the gift of LOVE. Jesus was and is still that gift. This season seize the opportunity to boost your “happiness level” by giving especially to the less fortunate in society. I guarantee that such an act will make you more content and healthier.
If no one is kind enough to give you a gift of an annual medical examination, please make it a point to reward all your labour with at least the basic medical tests after discussing with your doctor.
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 Ltd
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 – “During the holiday season remember to focus on Christ and catch up on sleep; sleep deprivation does not only make you accident-prone, it increases your risk of putting on extra fat and in addition may predispose you to conditions such as diabetes and high blood pressure”
IF you truly love yourself, you had better read this piece while standing!
The other “inactivity” that rivals sitting for long periods when it comes to poor health and untimely death is LONLINESS! Sitting and Loneliness are the new Smoking.
It is often common to hear a parent tell a child, “Sit quietly and watch television and I will make a quick dash to town.” Well, this harmless and well-meaning statement is now being vilified. That parent could have said “smoke a few sticks of cigarettes while I dash off to town.” Yes “sitting is the “new” smoking.”
Scientists: they keep coming up with many weird findings and unfortunately, we realise after much ado that they may be right. People with sitting jobs have twice the rate of cardiovascular (heart & blood vessel) diseases as those with standing jobs – the bankers are cringing in their seats I bet.
It appears that compared to sitting,
• Sitting continuously brings similar challenges that smoking poses a gossip team. After an hour of sitting, if you walk for a minute or two.
Standing is hard work. Imagine that you need to engage many muscles to stand upright, and this burns energy. Sitting on the other hand is extremely relaxing.
When we sit, the “physiology of inactivity” kicks in and when we think we are relaxing in a chair made from heaven, our body instead rewards us with many bad things; enzymes that break down fat may drop by about 90 per cent calorie burning drops to frightening low levels and soon good cholesterol that protects us also drops. If you sit long enough even your insulin effectiveness drops and you will be courting diabetes in the long run.
I sincerely believe in getting a workout during the day, but you should not think that it gives you a license to sit at your desk for hours on end. We should ensure that we get up from our desk to walk briefly or even stretch. I am not giving you an excuse for loitering around your office or forming ings. When you have a meeting with a handful of people you could lace your boots and start walking while you talk. Who knows being out of a box (office etc) could help you think “out of the box” or even think like “there is no box”. The best aspect of such a meeting is people are more attentive since they are unable to fidget with their smart phones and other gadgets.
All lectures and classes (children are really suffering in school these days) should have a “Heart Preserving” five-minute break after every hour. Spend that time walking and stretching.
All long movies should have commercial breaks that should be used to at least stand
Whenever in doubt, at least stand for a while.
Well some people are trying innovative ways of even having small treadmills at their desk that keeps them moving, others are adopting a new chair design that essentially makes you stand at your desk, a few others sit on exercise balls that forces them to adjust their positions all the time but for the rest of us simply taking breaks and using every opportunity to move is just what the doctor prescribed.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERY DAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials/Medics Clinic
(www.healthessentialsgh.com)
Dr. Essel is a medical doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is ISSA certified 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 – For good heart health; exercise often, eat healthy, do not smoke, minimise alcohol and sit less
By Dr. Kojo Cobba Essel
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I have on several occasions referred to laughter as the “best medicine” just as many others do and over the years, I have expanded my knowledge on the benefits of laughter. We all need to laugh daily and that’s the prescription given by the best doctors all over the world.
I came across the quote “Laughter is the best medicine. Unless you’re laughing for no reason….then you need medicine.” It sounds great and will get you laughing or at least smiling yet I beg to differ. My advice: find a reason to laugh no matter what and if you find none laugh anyway.
A few years ago, I decided to spend my first three hours of being awake laughing or smiling no matter what. It set the tone for a successful day. I did not bother about the early morning traffic, neither did I scream or honk at careless drivers but I guess as the years dragged on and the reality of fuel price hikes, electricity challenges and an ailing Ghana economy among many others hit home, the smile and laughter faded but I ALWAYS get back once I realise I am “short-changing” myself. No matter the struggles you may be facing, remember laughing or smiling will surely make your day so much better.
My prescription for you and myself is “Laugh at least five minutes in the morning and five minutes at the end of the day” no matter what. Do it even if you have no reason to.
Now what does science say about laughter?
1. It helps make the world a better place
a. Laughter is contagious so set the ball rolling by laughing and many others will join in the fun.
2. You learn better
Well, no need to get all serious and mean while you learn something new. A good dose of laughter while you learn may actually make the process more efficient. Word of caution, DO NOT distract others by laughing in an annoying way.
3. You get a health boost
a. We know this, right? I found out that laughter may actually increase good cholesterol while lowering inflammation. We do need more data on this but really, keep laughing, it can’t possibly harm you.
4. Makes you more robust
a. A nervous laughter when your back is against the wall? Laughter helps regulate your emotions in a difficult situation. Crying or frowning is unlikely to have positive returns.
5. Lowers stress and improves memory
a. Stress hormones, especially in the elderly, is reduced by laughter and one’s ability to remember gets a much-needed spike.
6. Makes you more attractive
a. People are always attracted to a “smiling face” or someone who laughs often. They make the party come alive.
7. Improves your relationship
a. Whether you are negotiating a deal at work, interacting with family or friends; laughter creates stronger bonds leading to better outcomes and building stronger relationships.
8. May help burn off some calories
Now I may be pushing this too much, but truth is laughter does raise your energy expenditure and heart rate. Though the calories you burn may be fewer per bout of laughter, every positive thing adds up for our good.
9. Boosts immune function and enhances sleep
a. Say goodbye to frequent common colds and laying in bed for long hours listening to the dogs in the neighbourhood “chitchatting”, a leaking tap dripping or worse still a snore within earshot that will compete with Louis Armstrong on the trumpet.
b. Combine laughter with your daily dose of exercise, and your winning combination is a reality.
10. May improve blood pressure and relax muscles
a. I will not advise you to drop your medication for all day laughter but I am sure laughter will play a positive role in reducing stress, giving you a feeling of wellbeing, relaxing your muscles in the process and your blood pressure may be sending you a thank you beat sooner than later.
Good health, improved learning ability and an enviable memory packaged with an attractive personality and a penchant to build strong relationships sounds like a team player who is destined for success in all fields. That you may agree will make your trips to the bank exciting and of course cause you to laugh all the way to the bank. The cycle repeats itself.Have you had your daily dose of laughter yet?
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
(www.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 – “laughter is contagious – Laugh and the whole world laughs with you.”-
References:
1. Fulfillment Daily -7 science-backed reasons why laughing is good for you (2016)
2. Stanford Business
3. Someecards
By Dr. Kojo Cobba Essel
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