Health Essentials Archives - Page 3 of 16

Getting in shape for Christmas

Christmas decorations are already out and had it not been for the “thrill” of an upcoming election, Christmas carols would have taken over our airwaves. Very...

• Physical education in schools has found its way into history books

Health Essentials7 months ago

The dreams of a son of the land

Physical education in schools has found its way into history books Open gutters eager to welcome all forms of garbage to choke them, craters with strips...

• Snoring is not only harmful to our physical health but it affects all 6 pillars of wellness especially social wellness

Health Essentials8 months ago

Not all snoring is created equal

Snoring is not only harmful to our physical health but itaffects all 6 pillars of wellness especially social wellness When people are unable to differentiate between...

• Ensure to have friends including children much younger than you

Health Essentials8 months ago

Preparing for your golden years; you may have more assets than you think

Ensure to have friends including children much younger than you AGING can be beautiful, but it definitely comes with its own challenges and learning to embrace...

Health Essentials Saturday, September 21, 2024 15 www.spectator.com.gh Your Weekend Companion IS SALT ENEMY NUMERO UNO? I do not have a precise answer to this question but salt is definitely revered in the company of killers. When heart and blood vessel diseases claim about 18 million lives each year worldwide and hypertension is one of the leading modifiable risk factors (the other factors are uncontrolled diabetes, high cholesterol, obesity, lack of adequate physical activity and cigarette smoking) for heart and blood vessel disease then I leave you to work the math since added salt is very often associated with hypertension. Not everyone reacts to salt in the same way but for the majority of us anything more than half a teaspoon of salt a day (includes what we cook with, those in our snacks and processed food). No one is born with a craving for salt, we learn this as we grow and keep eating more salt by the day. Many of us eat much more salt than we need and we are “rewarded” with high blood pressure, heart failure and other inconveniences related to fluid retention. Do you add extra salt to cooked food? Do meals prepared at home come out of a box or can? Do you eat out of home often? A yes answer to any of the questions could mean you may be having too much salt. Is it not time to shake off this salt habit? You are probably counting your calories to lose weight and exercising as well so why not watch your salt intake? It could be the cause of your difficulty to control blood pressure. Salt like many other things is only useful when taken in moderation; we cannot live without it but too much brings a host of troubles. Salt may be obvious as in what we cook with but often times it is hidden. Who would have thought that many processed foods including canned foods such as corned beef, ketchup and some salad dressings contain loads of salt? Two elements; Sodium and Chlorine make up salt and the sodium is often the centre of controversy. Excess sodium stays in body tissues and holds extra water causing swelling and raising blood pressure. The elevated blood pressure then puts a strain on the heart. You may be aware that increased blood pressure affects almost all organs and this includes: the eyes, the brain, the kidneys and even the blood vessels. Invariably people who eat a lot of salt have a high probability of developing hypertension and that may also be another reason for having high blood pressure running through some families. The answer may be quite simple; most family members have similar eating patterns or tastes so everyone may be prone to an increased-salt diet leading to elevated blood pressure over time. Many artificial flavours that we use in cooking also contain sodium, so imagine the harm you do when you add some of these flavours to food that you have already added your usual amount of “salt”. The salt story does not end here. Excess salt intake has been linked with osteoporosis, dementia/forgetfulness and even Alzheimer’s. It is interesting to watch people eat in restaurants and at home; some people will actually sprinkle salt over their food after almost every bite. People eating in restaurants will use the salt on the table aggressively probably making sure they are recouping every pesewa spent on the meal. Be careful you may be paying more on medication soon. If your food tastes like there is a salt shortage, thank God and eat as-is. It is an outright CRIME to add salt to already cooked food no matter how bland it may taste. This last statement lays the fact bare; all restaurants that leave extra salt on a dining table are involved in crimes against humanity. You are not a killer only when you draw a gun or knife to kill, you may use a “slow poison” such as a daily dose of extra salt. We will probably need some human rights activists to help us fight this war. I am really looking forward to the day that salt on restaurant tables will be banned. No matter how particular you are about the salt content of the food you cook, if food manufacturers and restaurants are not regulated when it comes to the allowed salt content then the battle is only half won. If we are able to reduce our salt intake to less than half a teaspoon a day (including all the hidden salt), it will be enough to significantly reduce the new cases of hypertension and by extension other heart diseases and complications of hypertension will also be reduced. This simple act will save our country millions if not billions of Ghana cedis each year. Reducing Salt Consumption • Never add salt to cooked food • Read food labels and avoid those with salt or high salt content (watch sodium) • Eat a lot of fresh fruits and vegetables; they do not need added salt and they also contain potassium that lowers blood pressure. • If you need snacks, choose unsalted ones. • Flavour foods with garlic, onions, fresh herbs and lemon instead of salt • If you have to add salt to food while cooking, add only sparingly. Excess salt does not only cause diseases, it also drains our pockets as well as the national coffers as we try to control the damage it has caused. Winning the war against salt needs us to be more proactive; before you put anything in your mouth think about the salt (Sodium) content and make a smart decision. You could be saving your life and that of others as well as creating wealth just by controlling salt intake. Now I throw the question back to you; is salt ENEMY NUMERO UNO? (*salt in this context refers to common salt / table salt etc. Other types of salts MAY have added benefits) 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 *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 – “The taste for salt is not inborn. Saltiness is something we’ve learned and eating salty foods fuels the craving”. Reference: 1. Health by Choice Not Chance – Aileen Ludington & Hans Diehl 2. Shaking the Salt Habit – Jennifer Nelson & Katherine Zeratsky The salt wars will never end! • Salt is useful when taken in moderation

Health Essentials9 months ago

The salt wars will never end!

Salt is useful when taken in moderation IS SALT ENEMY NUMERO UNO? I do not have a precise answer to this question but salt is definitely...

• Backpain is undoubtedly one of the commonest complaint

Health Essentials9 months ago

You have only one back, pamper it

Backpain is undoubtedly one of the commonest complaint Whenever I get to attend to clients, backpain is undoubtedly one of the commonest complaints. Sometimes I wonder...

Health Essentials9 months ago

Lifestyle modifications that help to control diabetes

I am not sure why I have the urge to write on Diabetes this morning. Maybe it’s the shock of hearing that someone I know had...

Health Essentials10 months ago

Care for our elderly parents & preparing for our golden years

The past few years I have been thinking a lot about how to make the life of elderly parents fulfilling and with less stress on our...

Health Essentials10 months ago

How safe is your workplace?

We all agree that “decent work must be safe” yet many of us have not shown enough commitment; governments, employers and employees all have duties, rights...