Health Essentials
A dietician overnight? – Impossible!!!
The internet may make one feel you can become an expert in a field overnight BUT DO NOT be fooled. It is impossible! Even getting the right source for the information can be dicey. At best you end up with information that gives the impression that one cap fits all. Yes, by all means read as much as you can but at least once in your lifetime consult a registered dietician.
I realise my eating habits are poor and I have pledged to do a total overhaul but certainly at a sensible pace. Poor nutrition appears to be a major limiting factor in our quest to improve our health. I believe it will be worth our while if we go on this journey together. Anthony Robbins, a motivational speaker always teaches that IF YOU THINK YOU CAN OR THINK YOU CAN’T, YOU ARE RIGHT. We definitely determine what we make out of life.
Over the past year or so I have lost quite a lot of body fat, well except for my stubborn abdominal fat. It struck me last night that the only consistent thing I have done over the past year or two is to drink pure cocoa (bitter cocoa) and eat in SMALL COLOURFULL (your brain thinks it’s a lot of food because the plate is full) plates. So that may be something to add to your arsenal if fat loss is one of your goals.
We will start off with basic tips that affect what we eat, how much we eat and the timing of what we eat.
- Drink plenty of water
- About two litres a day is a fair approximation. Start gradually even if it means five glasses a day.
- When we drink a significant amount of water, we get full after eating only a little food. Forget all the tales about not drinking water at meals. The enzymes that digest our food work best in water.
- Eat several small meals
- I know this may offer some challenges but we can work round it. We are all convinced about eating three main meals a day. Put two healthy snacks between every two meals and hey presto we have five SMALL meals. This is also very important in those of us who want to lose weight.
- Add a protein to each meal, even the “snacks”. If you are on a restricted protein diet, this may not apply to you.
- Spice your food up; it may make you feel full with less food. It appears some spices may also kick start our metabolism
- Limit Alcohol
- The drill is the same; if you do not drink alcohol already there is no need to start. If you do reduce it. My plan is to drink a glass of wine over the weekend. What is yours?
- Get enough sleep
- Every shift worker will tell you, inadequate sleep is a “disease” We all have experienced inadequate sleep for various reasons.
- We tend to get restless, anxious, have low energy levels and a host of other negatives when we do not have enough sleep. We end up seeking solace in food.
- Stock kitchen with healthy convenient foods
- I can assure you that no matter how good your intentions of keeping “killer foods” in your kitchen may be, you will end up eating it yourself one day. No matter how many chocolate biscuits I have in my kitchen, I have “restless leg syndrome” until I dispatch them all into my belly.
- Keep a food diary
- Humans always have a difficulty “recollecting” the bad foods we eat. Spend the next week or two to write out everything that finds its way into your mouth and it will amaze you what you manage to gulp down and conveniently forget. I tried it and I was shocked to the bone.
- Watch snacks eaten at night
- I hate to go to bed hungry and many of you may feel the same. Hmmm that 2am abdominal pain that feels like you have a full blown ulcer? Cut up some vegetables and gulp them down; garden eggs, kontomire, cabbage, lettuce. Carrots are also great since they have very low sugar content.
- Enjoy your favourite foods
- DO NOT MISQUOTE me! We are only starting a “makeover” and stopping everything cold turkey may reduce the number of converts we have. If you love fufu beyond redemption that is no crime, but if you could eat enough to feed a small army, kindly reduce the amount and eat it at lunch not 8pm
- If chocolate is the apple of your eye go ahead and grab an occasional CUBE. This will prevent huge cravings that will totally disrupt our battle. The darker the chocolate the better but hey……
- Eat more fruits and vegetables
- This point has been hammered home many times. The cost still frightens some of us and others are turned off by the large quantities we require each day.
- Try it for a month and you will feel so energised you may not be willing to quit
- Focus more on the vegetables since they contain fewer calories
- Always eat breakfast
- When people leave home as early as 4am so that they can make it to work, choosing an appropriate breakfast can be challenging. The downsides of not eating breakfast are many and include; poor weight management, fatigue and reduced performance in all areas. So with these at the back of your mind, it may be a great idea to prepare some food the night before so that you can eat in the morning if that is what it takes to break the fast.
- Get help from family and friends
- “Show me your friends and I will show you……..” I first heard this in primary school and it sure is true. New research is confirming the fact that our social support system is crucial when it comes to behaviour/habit change.
- If all those close to you are still drinking four bottles of beer every night or sipping grease in the form of beef or kelewele (a weakness that I am gradually controlling) then you certainly have an enormous task ahead. You are in the majority though. Get some of these people on your side or create another “social group” of people with similar goals.
- Celebrate success but not with food
- Success certainly is sweet but you need not celebrate with food.
- If you meet your targets, watch a movie, buy a new dress or send me an email, I may give you a free wellness consult.
Today I will start “living” the steps above and I believe you will do the same. Next month we will look at practical steps to healthy eating.
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
*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 – “Without a doubt HE OR SHE WHO GIVES BLOOD GIVES LIFE!!!!”
Reference:
- Nutrition: The Complete Guide – Ryan Berardi, PhD, Ryan Andrews, MS/MA, RD
- www.webmd.com
It feels like Christmas of last year was just a couple of weeks ago. The reality though is that we celebrated what is arguably the most adored season of the year well over 300 days ago.
Many of us put ourselves in tight corners, saddling our families with debt and avoidable hardships in the early weeks of the New Year.
Quite often we discuss what to do to improve our health and this is one of those days when discussing the things to avoid comes to the fore. If we can start these today, we will have a great Christmas season and open doors to a wonderful new year.
What should we avoid so that we will not drain our energy?
- Focusing on the past
- Not getting adequate sleep
- Not drinking enough water but loading yourself with alcohol, caffeine and energy drinks
- Spending all your time working and leaving no time to rest and socialize
- Not being physically active
- Spending all your time behind screens, TV, phone, computer. Making social media king
- Eating junk food most of the time
- Being resentful, negative or surrounding yourself with people who see no good in anything
- Creating clutter and a mess wherever you are
- Trying hard to impress others
The list is endless but if you find a way to avoid the above and tap into the ones below, you will be on a great path to a Merry Christmas and a happy, healthy and successful new year.
Do these for sure:
- Listen to great relaxing music; start your Christmas carols early even if no one else is playing them (but any other relaxing music will do. I believe in the power of Music Therapy)
- Spend time in nature and get some sunlight if you are lucky to be in a place where it’s in abundance
- Make time to rest and meditate (pray and read your Bible after all its Christ’s birthday)
- Move as often as possible and make time to do deep belly breathing
- Be positive
- Surround yourself with people who make you happy
- Get adequate sleep
- Eat healthy food as often as possible and drink a lot of water
- Be grateful for what you have
- Make sure you avoid clutter
I hope these tips will help you stay in the best state of your life and remember to continue doing these for the rest of your life. Does that sound too difficult?
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
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Teenage Hypertension: The silent threat to Ghana’s young generation
For many Ghanaian teenagers, high blood pressure may seem like a health problem for their parents and grandparents. But as unhealthy eating habits, excess weight and increasingly sedentary lifestyles become concerns for younger populations, protecting heart health during adolescence deserves greater attention.
The danger is that hypertension can develop without obvious symptoms. A teenager may feel perfectly healthy while elevated blood pressure goes undetected, potentially delaying medical assessment and appropriate care.
Although not every teenager with unhealthy habits will develop hypertension, early awareness, healthy lifestyle choices and appropriate blood pressure checks can help reduce future cardiovascular risks.
A growing concern
Hypertension, commonly known as high blood pressure, is a major public health concern worldwide. The World Health Organisation identifies it as an important contributor to premature death, largely because it increases the risk of serious cardiovascular complications.
While the condition is often associated with adulthood, the factors that contribute to its development can begin much earlier in life.
Frequent consumption of foods high in salt, poor dietary habits, excess body weight and insufficient physical activity can undermine cardiovascular health. Family history and certain underlying medical conditions may also increase an individual’s risk.
For teenagers, therefore, the conversation about hypertension should extend beyond hospital visits and include the everyday habits that shape their health.
When lifestyle choices become a concern
Adolescence is a period when young people begin making more independent decisions about what they eat, how they spend their leisure time and how physically active they are.
Convenience foods, processed meals, salty snacks and sugary drinks may become regular features of their diets. At the same time, long hours spent on mobile phones, computers and other digital devices can leave less time for physical activity.
Academic demands and inadequate sleep may further affect their general well-being.
These habits do not automatically lead to hypertension. However, when unhealthy diets and physical inactivity contribute to excess weight, they can increase the risk of high blood pressure, particularly among people with other predisposing factors.
Recognising these risks early offers families, schools and health professionals an opportunity to encourage healthier choices before unhealthy patterns become established.
What Ghana’s cardiovascular health figures reveal
A cardiologist and Senior Lecturer at the University of Ghana Medical School, Professor Alfred Doku, in an interview highlighted the seriousness of cardiovascular disease in Ghana, citing figures indicating that it accounted for approximately 43 to 50 per cent of deaths in the country.
He also stated that about 30 per cent of Ghanaian adults had hypertension, with approximately 70 per cent of those affected unaware of their condition.
Although these figures concern adults and the wider population rather than teenagers specifically, they point to the importance of improving awareness, screening and early detection of high blood pressure.
Professor Doku urged people to know their blood pressure readings and monitor other important health indicators, including blood sugar, cholesterol levels and body weight.
His advice underscores the importance of understanding personal health risks rather than waiting for illness to become apparent before seeking medical attention.
For adolescents, any blood pressure reading that raises concern should be assessed by a qualified health professional. Because blood pressure varies with age, growth and other factors, its interpretation in children and teenagers requires appropriate clinical assessment.
The danger of a condition without obvious symptoms
The Head of the National Cardiothoracic Centre, Dr Kow Entsua-Mensah, also stressed the importance of awareness and early detection in addressing cardiovascular disease.
He explained that hypertension could remain undetected for years because affected individuals might not experience noticeable symptoms.
Dr Entsua-Mensah noted that several factors, including diabetes, high cholesterol, obesity, physical inactivity, unhealthy diets, tobacco use and harmful alcohol consumption, could contribute to cardiovascular damage over time.
He called for greater public awareness of the importance of checking blood pressure and other health indicators before complications develop.
The challenge with hypertension is that the absence of symptoms can create a false sense of security. People may assume they are healthy simply because they feel well, overlooking the need for preventive health checks.
Dr Entsua-Mensah emphasised that addressing cardiovascular disease required cooperation among healthcare professionals, government institutions, schools, businesses, community organisations and the media.
Such collaboration is particularly important for young people, whose health habits are influenced by their homes, schools, peer groups and the wider environment.
Small habits, lasting benefits
Professor Doku said many cases of heart disease and stroke could be prevented or their risks reduced through appropriate lifestyle changes and effective management of contributing factors.
He encouraged young people to reduce their salt intake, eat balanced meals, exercise regularly and avoid smoking.
Describing hypertension as a silent threat, he warned that people should not wait for symptoms before taking their blood pressure seriously.
Hypertension, he stressed, could have serious consequences, including heart failure and stroke, when left undetected or inadequately managed.
For teenagers, protecting heart health does not necessarily require complicated routines. It begins with practical, everyday decisions: eating a balanced diet, choosing foods with less salt, participating in regular physical activity and getting adequate sleep.
Avoiding tobacco products and maintaining a healthy weight are also important steps towards reducing cardiovascular risks.
Young people who are diagnosed with hypertension should follow the advice of their healthcare providers and take prescribed medication as directed. Lifestyle changes can support treatment, but they should not replace medication when it is medically necessary.
Parents have an important role to play by encouraging healthy eating and physical activity at home. Schools can contribute by providing opportunities for exercise, promoting health education and making nutritious food choices more accessible to students.
Healthcare professionals, meanwhile, can help identify young people who may be at risk, assess abnormal readings and guide families on appropriate follow-up care.
Protecting the next generation
Addressing hypertension among young people requires more than individual effort. It calls for a coordinated response involving families, schools, healthcare providers, policymakers and the media.
Public education should challenge the perception that high blood pressure is exclusively an older person’s condition. Teenagers need accurate information about cardiovascular health, the factors that increase their risk and the importance of seeking professional advice when necessary.
Appropriate screening and follow-up care can also help identify elevated blood pressure and ensure that young people who need medical attention receive it.
However, the extent of hypertension among Ghanaian teenagers should not be inferred from statistics relating to adults. Reliable, age-specific national data are needed to establish the scale of the problem and guide targeted interventions.
That evidence gap makes it important to approach the subject with both urgency and accuracy: raising awareness of the risks without exaggerating what is known about their prevalence among adolescents.
For Ghana’s young generation, the message is clear. Feeling healthy does not always mean that blood pressure is normal, and good cardiovascular health should not be left until adulthood.
By encouraging healthier habits, improving access to appropriate health checks and making reliable information available to young people, Ghana can take meaningful steps towards protecting the heart health of its next generation.
By Esinam Jemima Kuatsinu
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