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
By Dr Kojo Cobba Essel
Health Essentials
A health & wellness revolution starts with sleep
Sleep comes in different shades. There are those who sleep pretty and hardly move an inch in bed. Then we have those who are virtually at war when in bed and may turn a whole 360 degrees several times in the land of the unknown.
Woe betides you if you find yourself in the same “sleep ring” with such a fighter. The most “decorated” ones bring music to sleep and the noise that exudes from their throats, nostrils and mouth could compete with any orchestra except that harmony is often thrown to the wind; those of us who belong to this category know ourselves.
Inspite of all the above, when I am hard pressed to pick one thing that has the greatest impact on one’s health, I will say SLEEP reigns.
Too many challenges spring up when we fail to get enough sleep and it’s no wonder that at the doctor’s office we hear many complaints of not being able to sleep.
Most of the time the solution does not lie in popping pills but the Sleep Hygiene Tips below will go a long way to make a difference in your sleep and subsequently your health.
Sleep hygiene tips
1. Create darkness in the room
a. Sleep is easier when your room is dark. A bright room may be a challenge especially if you already have a bunter with sleep.
2. Have a Regular sleep plan
a. Keep to the same time you go to bed and also time you wake up. Regularity is key.
3. Ensure room is cool and well-ventilated
a. An extremely hot or cold room may keep you awake just tossing and turning. A nice breeze makes sleep even better.
4. Wind down or unplug about an hour to bedtime
a. Rushing throughout the day and then diving into bed may not be the best remedy for sleep. Slow down, start putting off lights, stop working and maybe spend about five minutes meditating or speaking to God.
5. Avoid phones, laptops, work in bed/bedroom
a. These have no business in your sleep area and should not be in your bed for sure. The glare from lights, the vibrations or sounds from messages and even calls may keep you awake and be a nightmare with your eyes wide open.
6. Exercise
a. Exercise and laugh and you will be preparing yourself for a sound sleep. You may exercise anytime of the day but when you struggle a lot with sleep the ideal time may be four to six hours before bedtime. Exercising an hour or two before you sleep may rather keep you alert and awake.
7. Watch your food intake; don’t overeat, avoid spicy food and lots of oil
a. Gluttony is definitely “sinful” and one of the instant punishments is discomfort and difficulty sleeping. A full stomach at bedtime makes one wish for daybreak. The spices can also cause havoc especially when eaten late. That heartburn will wake you up and keep you sitting and cursing all night.
8. Watch what you drink; stimulants may affect your sleep e.g. caffeine, fizzy drinks, alcohol and energy drinks
a. If you have trouble with sleep or you do not want your sleep to be disturbed in any way, avoid these four clear hours or more before sleep time. ACOHOL deceives you into thinking you will sleep only to wake up early, feeling unrested or making dashes to the washroom.
9. Discuss with your doctor when to take some of your prescribed medication
a. Sometimes some medications we are on may cause us to wake up several times to urinate and should preferably be taken much earlier in the day. Others keep us alert over several hours.
10. Writing your TO DO LIST for the next day relaxes the brain
a. The brain sometimes will keep “working” in an attempt not to forget what you need to do the following day. Hack your brain by writing down or typing out your To Do List for the following day and you will be blessed with good sleep.
11. Get professional care to diagnose and manage medical conditions
a. Sometimes it’s a medical condition that is directly or indirectly depriving us of good sleep and our health professional can help us find and treat this so we can once more enjoy the bliss of the Lotus Eaters. Maybe it could be a medication that is just not right for you.
Popping pills to sleep in most cases will not solve the challenge and should never be our first line of correcting our sleep wars. Adopt these hygiene tips today even if you sleep well and your health will be on the right path. Not even the decorated bedroom trumpeter or the sleep fighter can take your sleep away from you.
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 – “ A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
Health Essentials
Do you want to be happy?
Don’t we all dream of a life that is filled with laughter? That may be a reason for chasing big bucks, which like the Golden Fleece eludes the majority of us.
Financial Wellness is extremely important but there are other factors that make us happy and healthy and eventually wealthy.
I will introduce a few everyday activities that are guaranteed to make you happy if you continue practising them.
You definitely do not need to live in Finland to experience happiness even though many people agree that is the “headquarters” of happiness.
1. Wake-Up Ritual
a. Say to yourself that today will be a beautiful day or a great day!
b. Ask God what He has in store for you. Use me Lord (if not a Christian what you believe in will be useful as well.
c. Remind yourself of your purpose in life and get out of bed.
d. Do Not grab your phone as the first thing for the day.
2. Pray
a. Talking to God has a way of calming our nerves. It brings about unexplained peace and when we add praise and worship then the floodgates open. That is how to win battles against unhappiness.
3. Smile
a. Definitely floods your body with feel good hormones and insulates you from stress.
b. Smiling is infectious so the more you smile the better and you set off a smiling OR happiness domino effect.
4. Meditate
a. Extremely good for your brain and an easy way to start is to do deep-breathing and just focus on your “breath” excluding all others. That is what some will prefer to call mindfulness. Being in the moment has immense benefits. Things you never knew existed suddenly spring up.
5. Exercise
a. That wonder drug that trumps virtually all others. Like smiling it does pour out feel good hormones. Strength training even goes an extra mile causing our muscles to act as “pharmacies” that pour out life-changing signals every time they contract.
6. Be kind to yourself & to others
a. We are often too harsh on ourselves. Give yourself a break. Self-care is the real deal!!
b. Being harsh to others has no benefits.
7. Spend some time doing nothing!
a. We need to re-set from time to time. Spend about 10 minutes a day doing absolutely nothing. There is happiness and innovation in “idling”. Do not abuse idling though.
8. Spend time with loved ones.
a. This is another powerful happiness “hack”. You have to make time and be intentional about this; talk on phone, send messages, arrange to meet for a drink or meal. Social Wellness ranks very high on the happiness index and it’s fairly easy to plug into it.
b. While spending time together remember that your choice of food and drinks also impacts on how happy or sad or anxious you may feel.
9. Indulge in a hobby.
a. Our bodies and brain love variety. Do you have a hobby? Get one
10. Write in your gratitude diary.
a. That is all it takes – keep doing it regularly.
11. Get a pet.
This list is not exhaustive but definitely a good start. Share your happiness hacks with me via email and together we can keep the world smiling and happy.
At the end of each day ask yourself if you did better than the previous day. That is all it takes. Doing better than the previous day for 365 days, for 5 years, 10 years… How amazing that will be!!!
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 – “There is no magic formula to being happy but making a conscious effort to be happy goes a long way.” – Dr. Kojo Cobba Essel
By Dr. Kojo Cobba Essel
