Health Essentials
Christmas is here again; let your hair down responsibly
When you are lucky enough to have those who make your heart tick close by do make the best out of the time especially now that it’s proven that enjoying life does benefit the heart. At the same time act responsibly at all times; if you have to meet with family who do not live with you, let us do it outdoors. Encourage everyone you know to get vaccinated against COVID-19 so that life can return to what we knew only a few years ago.
Like all other years, a lot has happened in 2021; COVID-19 continues to ask more questions than we can answer but the world has come a long way, many businesses are slowly getting back to pre-COVID levels but others could not make it. Many lives have been lost through heart and blood vessel diseases, economies of most countries including our motherland continue to struggle yet the world moves on and we still have smiles on our faces. No matter what life will go on so never assume life will grind to a halt without you.
Our roads are in a big mess. The traffic continues to amaze me and roads not worthy of cars still exist. Do our taxes mean anything at all? We have our country to develop and we just do not have time. Anyway it’s Christmas so I should not digress, let us make merry.
During holiday seasons there is always talk of watching what one eats and getting in some physical activity. Yes these are very important but a healthy life is not just about getting one’s numbers right (very important though), it also involves making time to relax, play, have fun, love and laugh like you have no cares in the world.
Enjoying life, however, should not be reserved for Christmas only. Plan your life such that you can have fun throughout the year, and it does not have to cost you loads of money. Start off this Christmas and make a conscious effort to enjoy life often knowing that your heart will be singing a melodious tune.
This Christmas and beyond I plan to tackle the areas below in addition to getting my numbers right;
- I will strengthen my social support network
- I will spend more time doing volunteer work. Touching more lives in a positive way
- I will join a new club or participate more in club activities
- I will spend more time with church and church-related activities
- I will learn to be a better listener and show more appreciation
- I will relax and have fun often
- I have a number of novels I have not read, this is the time to schedule reading time every week. You may choose another way to relax such as listening to music or dancing. Even a five-minute break a day as “me-time” can be life changing
- Practising relaxation techniques such as deep breathing exercise will be part of my life and I hope to squeeze in some good massage often. What about you?
- Laughter will be a priority in my life. Hello to comedy shows, funny movies and sharing jokes with friends. I will learn to laugh even if it means forcing it. I aim to laugh no matter what for the first two hours of my wakeful hours and I believe it will carry me through the day. I will not be bothered by the careless driving on the streets of Accra neither will the early morning traffic spoil my morning; I will laugh no matter what. Will you do the same?
- I will aim at reducing stress
- Stress is consistently being blamed for many disease conditions. We seem to be rushing in life every day and I am no exception. Time to scale back and sniff the morning air.
- I will get fitter so I can do more in less time and be able to do more of the things I love also.
- I will organise my time and avoid being caught up in social media excesses when it’s not time to engage in that.
- I will plan ahead, that will save me a lot of time
- I will be flexible and set realistic goals
- If I am unable to achieve all my health, spiritual, professional and relationship goals, I will not consider myself a failure. Life is not an all or nothing game neither is achieving heart-health.
Enjoy yourself but avoid excesses while you keep an eye on your numbers. Do not forget it is Christ’s Birthday not yours so share the fun with Him.
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 – “Studies have shown that intense and unresolved anger increases the risk of heart attack .The good news: Laughing has been found to be beneficial for your heart.”
References:
- Mayo Clinic “Essential Heart Guide’ 2012
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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