Health Essentials
Health tips you can live with!
Over the years, I have built a store of exciting and relevant health tips from many sources. I believe that if we are able to master a few of them it will go a long way to enrich our lives.
“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease” –Thomas Edison.
- The keys to successful lifestyle changes are staying on track when times get tough and bouncing back after a setback. Keep trying most people succeed after several attempts.
- A number of addictions can be linked to stress: overeating, smoking, drinking and drug abuse. By eliminating or minimising stress, you are more inclined to kick a bad habit.
- “STIGMATISATION has no place in fighting this pandemic. It will cause people to hide and not disclose their status, seek medical care late and reduce all the benefits of protocols. We should all be comfortable enough to tell our close contacts when we test positive for COVID-19 so that the proper measures are taken. This is extremely important if we have to win this fight.”- Dr. Kojo Cobba Essel
- Cut down your fat intake:
- use fats and oils sparingly (watch excess palm oil, groundnut, fried foods)
- drink non-fat or low-fat milk and choose low-fat or non-fat versions of yoghurt
- Use low-fat salad dressings and limit the amount of cheese in your eating plan. You may avoid the dressings altogether and only indulge occasionally.
- Following an eating plan that is high in fibre and low in saturated fat and cholesterol reduces the risk of diseases such as diabetes and heart disease.
- Choose whole-grain pastas, bread and cereals whenever possible. Brown rice is great and available
- eat whole fruits most of the time instead of drinking fruit juices
- include legumes such as beans, peas several times per week
- It’s not snacking that’s bad; it’s the usual snack choices – chips, crackers, biscuits, candy etc that cause the problem. Your body works best when it refuels every four to six hours. The best way to fuel your body is to eat light, well-balanced meals and two or three healthy snacks per day. Snacking may even help you lose weight by taming your appetite, thus preventing the tendency to overeat and make poor choices. Learn to make healthy snacks a part of your daily eating plan and hold the guilt! Fruits, carrots, cucumber, tomatoes are certainly adorable.
- Did you know that, about half of all cancer deaths are related to tobacco use, unhealthy diet, physical inactivity and being overweight or obese.
- Drink plenty of water, it does wonders to your body including;
- it aids in digestion and absorption of foods and nutrients
- it is the vehicle your body uses to flush out the waste produced in normal body functions
- it is necessary for proper bowel function
- it helps you maintain normal temperature
- A sedentary lifestyle increases the risk of heart disease nearly two times. This risk is as high as that caused by abnormal cholesterol levels, high blood pressure and cigarette smoking combined. Despite the known risks, more than half of adults don’t get enough physical activity to benefit their health. Regular moderate physical activity cuts your risk of dying from heart disease in half.
- Excess body fat increases the risk for both heart attack and stroke. Obesity is also associated with increased blood pressure, abnormal cholesterol levels and diabetes. Losing just 10 per cent of excess weight and keeping it off can significantly lower risk.
- Common sense ways to reduce back pain
- move the driver’s seat (in car) closer to steering wheel
- tighten abdominal muscles whenever you are about to lift anything
- do flexibility exercises daily
- do back exercises regularly
- never twist forcefully
- push, don’t pull – it is even better to ask for help
- Sleep on a firm surface.
- Exercise is important for people with arthritis because it;
- increases strength and flexibility around joint
- helps maintain or increase bone strength
- provides nourishment and lubrication to joints
- prevents muscle loss from lack of use
- provides feeling of control and self-worth
If we manage to do all or most of the above that crippling pain will become manageable.
Many of the points listed above are not too difficult to follow just remember that “the most efficient way to reach your realistic health goals is to make small healthy choices daily”-Dr Kojo Essel
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 – “For heart health you need to relax and have fun as well; schedule time for leisure, laugh often, learn to breathe deeply and maybe get a pet.”
References:
- Health by Choice Not Chance – Aileen Ludington, MD & Hans Diehl, DrHSc, MPH
- Unravelling The Essentials of Health & Wealth – Dr. Kojo Cobba Essel
“Me nyare n’anso me nti ap)” is a popular Akan saying that can be translated into English as “I am not ill, yet I feel unwell.” It is that feeling when you just can’t place a finger on what is not right with you.
Today, I can confidently inform you that if you have felt this way in the past, you certainly had a point. Medical science has come a long way, and we know that health and wellness go far beyond the physical aspects such as pain, heart disease, or infections.
Other equally important aspects of wellness exist, and these may be classified as Social, Mental, Spiritual, Financial, and Digital Health and Wellness.
Do not be surprised when your doctor begins to ask you questions about your social network, such as those you have close ties with—family, friends, or both. Longevity depends to a large extent on one’s social support system or network.
As the American Heart Association notes, “lack of SOCIAL CONNECTION is associated with increased risk of premature death from all causes, especially among men.”
This is no open ticket to spend all of one’s after-work hours hanging out with friends under the disguise that you are prolonging your life. Moderation is key in all things, and your strong social ties need not be a whole village. All you need is a handful of loyal friends or family who know you inside out and have your wellbeing at heart.
If you are stressed out or have any mental health challenges, you should be able to speak to a close friend. Sharing your challenge may just be enough, or this friend may be able to advise you appropriately. It is easy to laugh with such friends and not be worried about being judged. Laughter, as you know, is medicine.
Close contacts may prompt you to take your physical health seriously, but even if they don’t, that bond you share produces feel-good hormones that protect you and prolong your health span.
I prefer health span to lifespan simply because lifespan refers to just being alive, but one may not be “living”—you could be bedridden, in a coma, or have multiple organ challenges. We should all aim for a long health span.
The art of building strong social connections is one reason we need to work on getting our children away from their phones and other gadgets that deprive them of the opportunity to talk to peers, share physical contact, and form lifelong relationships.
Dear friend, choose your friends wisely if you want to live a long, healthy, and happy life.
While you work on your social connections, let us breathe our way to great health by following the steps below. Repeat these steps daily:
- Sit in a quiet place.
- Avoid tight clothing (loosen your belt, necktie, or other constricting clothing).
- Take deep breaths through your nostril and exhale slowly through partially closed lips.
- At the peak of your initial inhale, take in another breath and hold for a count of 4 before exhaling.
- Expand your belly as you breathe in.
- Focus on your breathing and forget about everything else.
- When your focus drifts off (and it will about 50% of the time), acknowledge the thought but quickly return to your breathing.
- Continue breathing in and exhaling for five minutes.
- Increase the duration of this breathing/mindfulness over time.
…and remember to teach your friends to breathe too. After all, together you will live a long, healthy, and enjoyable life.
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 Ltd (HE&W Group)
(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 (1): “Lack of sleep may predispose you to many diseases including a STROKE. Jump into bed an hour earlier and sleep a stroke away.”
Thought for the week (2): “There is no magic formula to being happy, but making a conscious effort to be happy goes a long way.”
Join us at the La Palm Royal Beach Hotel for our end-of-year Wellness Festival on Saturday, 29th November 2025, from 6 a.m. to 10 a.m. You should not miss this event. All six pillars of wellness will be at play.
By Dr. Kojo Cobba Essel
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
The prostate gland, a small but essential organ found only in men, plays a key role in reproductive health. It produces fluid that nourishes, protects, and transports sperm, yet many focus only on its connection to prostate cancer.
Location & Function
- Situated between the bladder and penis, with the rectum behind it.
- The urethra passes through the prostate, carrying urine and semen.
Common Prostate Conditions
1. Prostatitis – Infection of the prostate:
- Symptoms: chills, fever, pus-like urethral discharge, painful urination, groin/testicular pain, painful orgasms, erectile dysfunction.
- Advice: Seek professional help; do not self-medicate.
2. Benign Prostatic Hyperplasia (BPH) – Non-cancerous enlargement of the prostate:
- Symptoms: frequent urination (especially at night), urge incontinence, difficulty starting urination, weak stream, painful urination, blood in urine, terminal dribbling, and in severe cases, inability to urinate.
- BPH can be extremely painful, sometimes compared to labor pains.
3. Prostate Cancer – Common among men, especially black men, often aggressive and with earlier onset:
- Risk Factors: older age, African descent, family history, obesity.
- Symptoms: frequent urination, straining, blood in urine/semen, weak urine flow, new erectile dysfunction; advanced stages may include fatigue, weight loss, and bone pain.
Diagnosis
- Digital rectal examination – checks for irregular or hard areas.
- PSA test, biopsy, ultrasound, CT/MRI/PET scans, bone scan.
Management
- Holistic approaches include watchful waiting, medication, surgery, and radiation (external & brachytherapy).
- Always discuss all options with your healthcare provider.
Risk Reduction Tips
- Regular screening
- Healthy, varied diet rich in fruits and vegetables (carrots, tomatoes, broccoli, kale, cauliflower)
- Maintain a healthy weight
- Exercise at least 5 days a week
Final Advice
- Share this information – the prostate needs support!
- Maintain good hygiene, walk and exercise daily, pray, and know your numbers (blood sugar, blood pressure, cholesterol, BMI).
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
Dr. Essel invites readers to the La Palm Royal Beach Hotel Wellness Festival on Saturday, November 29, 2025, at 6 a.m., to walk, exercise, network, and share ideas to stay healthy.
Contact: dressel@healthessentialsgh.com
By Dr. Kojo Cobba Essel
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
