Health Essentials
Combating heartburn & fire in your belly at Christmas & beyond
Over the past few months I have noticed a worrying trend of people getting repeated episodes of heartburn as well as unbearable burning sensation in their bellies. Many of the “victims” seem to be in a long-term relationship with nonsteroidal anti-inflammatory painkillers such as ibuprofen and are often in love with high dose dispersible Vitamin C as well as lemon, spices and a host of other concoctions.
There seems to be a link with COVID-19 in this surge and especially in people who claim they had been diagnosed with peptic ulcer disease but had been perfectly fine for decades.
Peptic Ulcer Disease is commonly caused by long-term NSAID use and infection by the bacterium Helicobacter pylori (H. pylori). All other factors such as spices, cigarette smoking and caffeine consumption do not cause the ulcer BUT aggravate/ worsen the symptoms. In reflux disease referred to as “heartburn”, the band at the junction of the stomach and oesophagus (tube from throat into stomach) is weak so allows stomach contents including acid back “upstairs” where they have no business.
Quite often many people tend to self-diagnose and treat with a few bottles of an antacid and may even add prescription medication for about two weeks. Do get professional assistance because not treating peptic ulcer or reflux disease appropriately may mean years of pain and distress and even in a few instances things may progress to life-changing situations.
Our focus in this interaction is to assume you are being properly managed for your reflux disease and peptic ulcer disease. We will share lifestyle changes that are critical in speeding up the healing process and in many instances keeping it at bay for years. You surely will be thankful at least for an end to poor sleep, disturbing cough and what may appear to be an adult onset asthma together with many more.
DO THESE IN ADDITION TO WHAT YOUR DOCTOR PRESCRIBED:
1. Keep a Food Diary and keep a record of anything that you eat or drink that triggers pain in your chest or belly. This is helpful because the guidelines we give work for most people but you may have things that are peculiar to you and ONLY a food diary will unearth that.
2. Eating a balanced meal that contains vegetables, fruits and whole grains
3. Avoid nonsteroidal anti-inflammatory drugs (NSAIDs) for managing pain. These include diclofenac, ibuprofen etc. To be safe paracetamol/Panadol/Tylenol should be what you go for except when your health professional who is aware of your condition advises otherwise
4. Taking a multivitamin. This is because a vitamin or other nutrient deficiency makes healing of ulcers difficult
5. In the treatment phase I suggest you avoid alcohol
6. Do not smoke cigarettes and do not inhale (passive smoker) it either
7. Avoid caffeine in tea and coffee
8. Avoid caffeine from other sources such as chocolate and other drinks
9. Avoid fizzy drinks
10. Avoid spicy foods, which means pepper, ginger, nutmeg, onions, garlic etc. should be taken in very small quantities. I have seen tomato come up in the list of foods to avoid but I have found it difficult to understand. If you have issues when you take tomatoes then do reduce that as well but that leaves you with very few choices so I hope your food diary does not come up with tomatoes.
11. Avoid citrus fruits such as lemon, lime, oranges especially on an empty stomach
12. Be careful with fatty foods such as fried foods and most fast foods. I suggest dinner should not have fatty or “oily” foods at all especially if you belong to the heartburn squad.
a. Delicacies such as kelewele and khebab may be spicy and oily at the same time
13. Eat small frequent meals. Large meals have a way of waking up “sleeping dogs”
14. Peppermint or even drinks with the flavour tend to cause discomfort in some people. Avoid.
15. Your last meal should be at least three hours before sleep or DO NOT lie down for at least three hours after a meal
16. Keep active so you are healthy and reduce belly fat
17. Manage Stress; it exaggerates everything. Exercise, sleep, meditate, stay positive, be happy, get sunlight, show gratitude, give and give and give, get a hobby, spend time in the sun and close to nature. No one has all the answers to managing stress (a necessary evil).
Following your doctor’s treatment regime that may include antibiotics if you have H. pylori and taking some prescription medication for up to eight weeks together with these lifestyle modifications will go a long way to bring peace to your belly and quench the fire in your chest during this festive season and beyond.
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. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week –“A good FOOD DIARY includes everything that goes into your mouth, where you eat or drink, who you eat with and even your mood while you do that. It goes a long way to help you find the triggers to several challenges you may have.”- Dr. Kojo Essel
References:
1. Unravelling the Essentials of Health & Wealth; Dr. Kojo Cobba Essel
By Dr. Kojo Cobba Essel
Health Essentials
The role of GAPHTO in disease prevention in Ghana, public health, national development
Every day across Ghana, thousands of public health professionals wake up before dawn and head into communities, schools, markets, health facilities and households. They inspect sanitation conditions, monitor disease outbreaks, educate communities on healthy practices, investigate health threats and help prevent epidemics before they occur.
Yet despite their critical contribution to national health and development, many Ghanaians know very little about the men and women behind these efforts.
These are the Public Health Technical Officers (PHTOs) — a dedicated workforce that operates largely behind the scenes but serves as one of the country’s most important lines of defence against disease and public health emergencies.
Now, the newly elected President of the Ghana Association of Public Health Technical Officers (GAPHTO), Mr Owusu Ansah Asante, wants to change that.
Having assumed office this year, Mr Asante has placed visibility, professional recognition and strategic advocacy at the centre of his leadership agenda. His goal is to ensure that the work of Public Health Technical Officers is better understood, appreciated and supported by the public, policymakers and development partners.
While doctors and nurses are often the most visible faces of healthcare, Public Health Technical Officers perform preventive functions that help stop diseases before people require medical treatment.
They are involved in environmental sanitation, disease surveillance, outbreak investigations, health promotion, food hygiene inspections, water quality monitoring, vector control and community health education.
Their work becomes especially critical during disease outbreaks such as cholera, meningitis, yellow fever and other infectious diseases that threaten communities.
“When outbreaks occur, our members are among the first responders in the field,” Mr. Asante explained. “They work directly with communities to identify risks, educate the public and implement preventive measures that save lives.”
According to him, preventive healthcare remains one of the most cost-effective investments any nation can make because it reduces the burden on hospitals while improving the overall health and productivity of citizens.
“Many people only think about healthcare when they visit a hospital. Yet there are professionals working every day to prevent diseases before people become patients. That contribution deserves greater public appreciation and support,” he said.
Founded in 1984, GAPHTO has evolved into one of Ghana’s most significant public health professional associations.
Today, the association boasts more than 4,000 members working across districts, municipalities, metropolitan assemblies, regional health directorates and various public health institutions nationwide.
For more than four decades, the association has contributed to Ghana’s efforts in disease prevention, environmental health management, sanitation improvement and public health education.
Members have played active roles in major national health interventions, helping to address public health challenges ranging from sanitation-related diseases to epidemic preparedness and response.
Despite these contributions, Mr Asante believes the profession has not received the level of recognition that matches its impact.
“There is a lot of excellent work being done across the country by Public Health Technical Officers. Unfortunately, much of this work goes unnoticed because it happens quietly in communities. One of our goals is to tell these stories and help people understand the importance of what our members do,” he said.
For the new GAPHTO President, increasing visibility is not merely a public relations exercise.
Instead, he sees communication and public engagement as strategic tools for strengthening public health outcomes and attracting support for preventive healthcare initiatives.
Under his leadership, the association plans to strengthen its communication efforts, improve engagement with the media, expand public education activities and highlight the achievements of members across the country.
Mr Asante believes greater visibility will not only enhance public appreciation for the profession but also create opportunities for partnerships, policy influence and professional development.
“We want GAPHTO to become a household name in matters of public health and disease prevention. When people hear about sanitation, disease surveillance, health promotion and community health protection, they should immediately recognise the role of Public Health Technical Officers,” he said.
Beyond visibility, the new leadership is committed to building the capacity of members to respond to emerging public health challenges.
Rapid urbanisation, climate change, population growth and evolving disease patterns continue to create new public health risks that require innovative solutions and highly skilled professionals.
Mr Asante noted that his administration will focus on continuous professional development, leadership training, research and knowledge sharing to ensure members remain equipped to address contemporary health challenges.
“We live in a rapidly changing world. Public health professionals must continue to upgrade their skills and knowledge to respond effectively to new and emerging threats,” he said.
The GAPHTO President is convinced that the association’s work extends far beyond the health sector.
According to him, effective disease prevention and environmental health management contribute directly to economic growth, educational outcomes and national productivity.
Healthy communities are more productive, children are able to attend school consistently and families spend less on medical treatment when diseases are prevented before they occur.
This, he argues, makes Public Health Technical Officers important contributors to Ghana’s broader development agenda.
“Public health is not only about health. It is about development. It is about creating environments where people can live productive lives and contribute meaningfully to society,” he explained.
As part of his vision, Mr Asante is seeking stronger collaboration between GAPHTO and government institutions, development agencies, civil society organisations, academia and the private sector.
He believes partnerships will be essential for addressing complex public health challenges that require coordinated action across multiple sectors.
The association also hopes to create stronger platforms for advocacy on issues relating to sanitation, environmental health and disease prevention.
As Ghana continues to pursue universal health coverage and strengthen its health systems, Mr Asante believes Public Health Technical Officers must occupy a more prominent place in national conversations about healthcare and development.
His message is simple: disease prevention deserves as much attention as disease treatment, and the professionals who dedicate their careers to protecting communities deserve greater recognition.
For decades, they have worked quietly in the background, helping to keep Ghanaian communities healthy and safe.
Under the leadership of Mr Owusu Ansah Asante, GAPHTO hopes that story will no longer remain hidden.
The association’s new chapter seeks not only to strengthen the profession but also to ensure that the thousands of men and women who stand on the frontlines of disease prevention finally receive the visibility their contributions have long deserved.
By Geoffrey Buta
A good relationship with your boss is critical for job success and career development. Supervisors have a great influence on your stress level, your team and company culture, and ultimately, whether you succeed or fail in a role.
They are also your best resource for support, problem-solving, and personal development. Building a strong relationship with them can be transformative for your work experience and professional growth, but navigating this connection can be complex.
Here are some key values and characteristics that will help you along the way.
- Be authentic
It is important to be yourself when building any new relationship. Do not be over-the-top trying to impress or kiss up to a manager. Be authentic and try to build a genuine connection with them instead. This will be incredibly helpful when it comes to dealing with personal issues, having difficult conversations, and building trust.
- Be empathetic and respectful
Bosses are human beings with their own professional pressures and personal lives, so it is important to maintain empathy toward them. Strive to get to know them on a personal level; you do not need to be best friends, but knowing the basics, like their family and hobbies, can be meaningful.
Also, help your supervisor look good. Every leader wants a high-performing and successful team. By developing trust, understanding, and excellent communication, you can help your boss achieve their goals.
- Build trust and add value
Showing initiative will win you big points with almost any boss. Whether setting up regular one-on-ones, volunteering for new projects, or offering help, the benefits of this dedication are twofold.
Proactivity makes leaders feel supported-like you are looking out for them. It also provides opportunities for your individual growth.
Whenever possible, add value beyond the limitations of your job description. Whether you have a special interest or extra capacity, find ways to support your team and relieve pressure. – Source:careers.vikingservice.com
..To be continued
