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
Health Essentials
Children Believe, Norsaac present medicines, medical equipment to three Health Directorates
THE Northern, Upper East and Savannah Regional Health Directorates have taken delivery of various medicines and medical equipment to improve care for pregnant/lactating mothers, adolescent girls and children under five years.
The medicines and medical equipment, worth GH¢1.6 million, were procured with funding support from the Canadian Government through Global Affairs Canada.
They included Combined Iron (III) Hydroxide Polymaltose and Folic Acid – 5,500 Boxes, Mebendazole (Wormalex 400mg) – 10,000 Packs, Albendazole (400mg) – 20,000 Packs, Combine Ferrous Sulphate and Folic Acid (Folidyn Tab mp) – 2880 cartons, Tarring Weighing Scale- 18 pieces, Digital Thermometer – 108 pieces, and Height Rod in CMS/Feet HOM Stadiometer – 27 pieces.
The rest were Blood Pressure Monitor Digital, Andon- 27 pieces, Ultrasonic Pocket Doppler, 1.5v Sonotrax Basic – 9 pieces, Glucose meters – 54 pieces, Glucose meter stripes (50’s)- 500 pieces, Delivery set (used for facility-based delivery) – 27 pieces, Hb Testing System/URIT -12 – 36 pieces, Hb Test Stripes (50’s) – 800 pieces, Weighing Scale, Hanging (Salter) HOM- 27 pieces.
Some 96,374 individuals comprising pregnant/lactating mothers, adolescent girls and children under five years in nine districts in the three regions are expected to benefit from the medicines and the medical equipment.
A total of 54 health facilities in the nine districts, namely Bole, Sawla-Tuna-Kalba, East Gonja, Tolon, Kumbungu, Nanumba South, Builsa South, Kassena-Nankana West and Kassena-Nankana North, are to benefit from the supplies.
They were donated by Children Believe, an international NGO, under the Championing Nutrition and Gender Equality (CHANGE) project, which is funded by Global Affairs Canada.
The CHANGE project is being implemented in partnership with Norsaac; the national implementing partner, amongst other governmental agencies.
The overall objective of the project is to improve nutrition for the poorest and most marginalised, especially women and adolescent girls.
Madam Esenam Kavi De Souza, the Country Director, Children Believe, speaking to hand over the medicines and the medical equipment to the authorities of the Ghana Health Service (GHS) at the Regional Medical Stores in Tamale, said it was geared towards achieving the project’s commitment to improve women’s leadership and control resources for community and individual gender equitable nutrition practices.
The authorities of the GHS in the Upper East and Savannah Regions also received their share of the donated items in their respective regions.
Madam De Souza said the gesture followed assessments conducted with the GHS to identify the most critical healthcare needs in the targeted communities. She said the intervention was designed to ensure that the support would make a meaningful difference in healthcare delivery for the poorest and most marginalised populations in the targeted districts.
Dr Chrysantus Kubio, the Northern Regional Director, GHS, who received the items, said they would significantly improve health service delivery in the beneficiary districts in the region.
He said as part of the project, motorbikes and laptops were also supplied to the districts to facilitate the work of health personnel and improve data analysis for health services.
He lauded the project saying such partnerships were crucial in supporting vulnerable populations, who faced financial barriers to healthcare and expressed appreciation to Global Affairs Canada and the implementing partners for their support. —GNA
ZERO Maternal Mortality was recorded at Awutu District Health Service in 2023, 2024 and 2025. Dr Felix Gerald Kwaning Darbbey, the District Health Service Director, disclosed this in a presentation at the 2025 Annual Performance Hearing summit at Awutu Bereku.
The Health Directorate has 30 Community Health Planning and Services compounds, Two Health Centers, Two Polyclinics, five Maternity Homes and three Private Clinics working under it. He said the theme for the meeting: ‘Reboot, Re-Center, Drive Universal Health Coverage,’ encouraged them to think about their journey together, reassess their priorities and confidently work towards their goal for everyone in the district, support the Service and the mission of the World Health Organisation to ensure that people accessed healthcare efficiently without hindrances.
According to Dr Darbbey, 3,258 deliveries was recorded in 2023 against 2,932 in 2024 but increased to 3,280 in 2025. Anemia in pregnant women at 36 weeks reduced from 3,029 in 2023 to 2,815 in 2024 and increased to 2,973 in 2025, skilled deliveries reduced from 3,258 in 2023 to 2,923 in 2024 and increased to 3,280 in 2025, while Traditional Birth Attendant (TBA) deliveries dived from 211 in 2023 to 74 in 2024 and further up to 61 in 2025.
According to him, Out-Patient Department (OPD) attendants decreased from 163 in 2023 to 75 in 2024 and increased to 193 in 2025, with clients insured cards increasing to 71,721 in 2023 as against 81,111 in 2024 and to 90,363 in 2025. Hypertension cases went up to 684 in 2024 from 595 in 2023 and rose to 765 in 2025. The Directorate recorded 392 accidents in 2023 against 373 in 2024 and 353 in 2025 at the OPD. 279 tested positive in 2023, 63 in 2024 and 39 in 2025.
Darbbey mentioned some of their major challenges to include deplorable nature of roads which hampered monitoring and supervision, inadequate office at the district level, yet still low reporting rate by private facilities, low skilled deliveries in most facilities, low recording of epidemic and other prone diseases.
“The results came about due to integrating some funded activities with other activities, improved behavioural change communication, mostly on skin diseases and advent of wellness clinics, quarterly TB case searches and mop-up exercises and contract tracing conducted as well as intensified monitoring and supervision at the sub-districts facilities.”
He said Antenatal Clinic attendance reduced from 6,094 to 5,600 in 2024 and increased slightly to 5,829 in 2025, teenage pregnancies reduced from 681 in 2023 to 563 in 2024 and increased to 603 in 2025, pregnant women who tested for HIV increased.
“To sustain our achievement we must have the courage to face issues, we must be honest, welcome new ideas, find new smarter ways, focus on what really matters at providing services, especially on mothers who need care, vulnerable children, teenagers and adolescents who need help in navigating the health issues that they encounter.”
He said to move forward they need to focus on strengthening primary healthcare services which is the solid base of primary healthcare delivery, encourage community involvement at ensuring that persons who had not yet enrolled on NHIS had access to free service delivery when they were sick. —GNA
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