Health Essentials
Battle of the pandemics
It’s another brilliant day in Sikaman but I am at a loss as to why so little is said about Climate Change especially, at this time when thousands of Climate Change experts, pretenders and world leaders are deliberating on the way forward. The weather in the mornings is terrific and everything looks serene. You will not believe that a few hours later chaos will once again take hold of our roads and create scenes that mimic a jungle.
A little over six years ago when I wrote on “Dr. Essel’s Pick of The Fatal Five” COVID-19 did not earn a call up simply because it was not known. At the time my FATAL FIVE were:
- Cardiovascular Disease (heart and blood vessel disease)
- Cancer
- Diabetes
- Malaria
- Diarrhoeal Diseases and Ebola
If I had to reproduce this list in 2021, I will need to replace Ebola with COVID-19 and probably drop diarrhoeal diseases because of the miracle of handwashing but I am not sure yet. Then the almighty Climate Change and Road Carnage will be knocking on my door for consideration. If we have to look for an international flavour then maybe Climate Change will need to replace Malaria. Why? Climate Change like most of the others affects everyone in the world and has far reaching consequences including worsening instances of malaria that may make the malaria vaccine not optimise its benefits, increase the incidence of diarrhoeal diseases, respiratory infections, heart diseases, loss of jobs and incomes and poverty. This is scarier than we are making the world to understand.
It is amazing how people continue to disrespect our laws to the extent that some even drive facing oncoming traffic and the annoying aspect is that they are in a hurry to do nothing. Why will you cause accidents by driving without a brain in potholes interspersed with strips of tarred road? We intentionally make life difficult or are we simply tired of living and hope that by “committing suicide” we will re-incarnate as citizens of another country where milk and honey flow on gold-plated streets?
There are many pandemics that we have neglected for years and I noticed a trend since September where all these Fatal Conditions seem to be shouting hoarse for attention. World Heart Day came up in September reminding us of heart and blood diseases and the fact that it claims almost 18 million lives annually while keeping many others from being productive and wallowing in pity and poverty. Then Breast Cancer Awareness Month hit the scene in October throwing light on many cancers but with a focus on the breasts. For years at least one person is diagnosed with breast cancer every three minutes and even that is a huge understatement. Fast forward to November and World Diabetes Day is just around the corner while the world attempts to reach a consensus on Climate Change; we all know too well what to do but keep shifting the posts.
We have been living with all these pandemics for years and we do not appear to want to change the status quo. I sometimes wonder if it’s easier to invest in prevention or to wait till complications set in and we have to drain our pockets and national coffers and stretch out open hands for hand-outs?
Will it be easier to fix roads and ensure discipline? Should we all choose to be more physically active, watch what we eat with emphasis on increasing fruit and vegetable intake while limiting salt, sugar and oils? Should screening for cancers be more aggressive?
Is the marketplace, an office or even a shop safer than a hospital or clinic when it comes to the spread of COVID-19? I see the precautions people take when they enter a health facility where protocols are relatively tight and clients are screened. Clients will maintain appropriate distance from others, keep masks on and rarely speak BUT these same people will enter a shop a few minutes later, pull their mask below their mouth, talk like there is no tomorrow and touch so many products on display while taking breaks to rub one’s eyes. I am sure you get the picture. We need to maintain the same discipline everywhere. Quite often we let our guard down where it matters the most.
I have more questions than answers and I hope you can help me out.
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–“80 per cent of heart disease is curable.”- Essential Heart Guide 2012 (Mayo Clinic)
Dr. Kojo Cobba Essel
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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