Health Essentials
Health tips you can live with!
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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
These last few months of 2026, I am embarking on a new journey. Over the past several months I have tried out some aspects of my “new way of life” but not in the manner I am doing now and I am sure you are doing same too. Draft your own points based on what is important to you and let us begin the journey together. It is never too late.
Many of the things I am working on now are guided by years of interaction with different people, what may be my purpose in my opinion, great family and friends and the type of wisdom that comes only with years.
- Self-Care
Quite often we try to take care of everything and everyone without ensuring we are appropriately “charged”. There is nothing to give out if you are empty. Self-care is NOT a luxury and it has taken me years to appreciate this;
- I will add a new hobby I have been toying with.
- Surrounding myself with like-minded people who energise me, make me laugh and be the best version of myself. Building Social capital pays.
- I am spending quality time with God daily
- Spending time in nature is key and I ensure that I take much needed breaks
- Spending a few minutes a day to meditate, exercise and spoil myself sometimes
- I will have some hours each day that will be blocked out as “no phone time”
- Keeping a Goal Diary
Many people have described ways of putting down your goals and seeing them happen. My coach taught me the power of VISUALISATION but over the years I went off that golden path. It’s time to get back. This is what I am doing now;
- In a diary I am writing everything I want to be or do as long as I have breath. No pressure.
- I am writing in the present tense; “I am spending an amazing week in a 7-Star resort with the people I love the most”
- I will look at this list everyday
- Start a Gratitude Bank
I listened to this recently and though it was not referred to as a Gratitude Bank, I believe that is exactly what it is
- I picked a diary to write in but others choose a transparent container to drop in written points. Choose what you are comfortable with.
- At the end of each week I will write something(s) I am grateful for and put in the container.
- Whenever I feel “ungrateful” I will read through them to remind myself how blessed I am and surely I will be holding the “evidence”
- On December 31, I will go through the list irrespective of my mood.
- Practice. Practice. Practice
This is exactly as it is – whatever you have written out in your diary to do from self-care through your goals etc. prioritise or focus on a few at a time. As you practice e.g. meditating, exercising, eating right and the many great things you want to do, these will all GROW. Whatever you practice GROWS.
- Make the world a better place
I believe that we can make a difference in our corner no matter the challenges.
- That smile will change someone’s life
- An act of kindness is contagious and the giver, receiver and all those observing benefit immensely. Let us spread kindness.
- The Blood Bank on my mind for this year and beyond.
What are you focusing on, what are you practicing?
Do share your list with me via email.
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 –“Never change your originality for the sake of others because no one can play your role better than you. So be yourself. You are the best.” – Unknown
References:
- Unravelling the Essentials of Health & Wealth; Dr. Kojo Cobba Essel
When it comes to cancer risk factors; ALL RISK FACTORS ARE NOT CREATED EQUAL. Someone may have several risk factors but remain perfectly fine while another may have only one or none yet end up with breast cancer or other cancers.
We cannot say with certainty that we can do all it takes to prevent cancer BUT we can do a lot to reduce our risk.
TEN (10) TIPS TO CANCER RISK REDUCTION
- Weight Control – being overweight or obese increases risk to SEVERAL cancers.
- Smoking – cigarette smoking predisposes one to several cancers including lung cancer. Other forms of air pollutants serve as risks too.
- Alcohol – limit intake or avoid. It has the power to expose one to several cancers as well especially when we can’t apply brakes to how much we consume.
- Healthy Eating
- Limit intake of processed food and sugar
- Limit intake of red meat
- Fruits and vegetables should be a mainstay of our diet.
- An antioxidant rich food like cocoa should be part of our food. The purer the cocoa, the better
- Fibre in your food is crucial.
- Exercise – on its own reduces risk for breast and colon cancers directly and many others through weight control.
- Also increases immunity.
- Cancer Screening – be regular so cancers can be detected early and managed aggressively.
- Vaccinations – take vaccines where needed e.g. Hep B vaccine or vaccine against HPV (human papilloma virus accounts for the majority of cervical cancers)
- Know your Family History
- Anyone in your family with a cancer? Necessary to be on your guard but also remember that you may be the first person in your family with a particular cancer.
- Start your family early and breast feed for as long as possible to reduce risk of breast cancer.
- Check exposure to Ultraviolet Light and other forms of radiation. Protect your skin.
- Practice SAFE SEX
- HPV infection leading to cervical cancer is commoner when one is exposed to sex early, directly or indirectly has multiple partners but NOT everyone follows this rule. As in many situations, outliers do exist.
- Conditions such as HIV/AIDS may suppress your immune system if not managed appropriately.
Do add two (2) others of your choice and send to me via email. Together we can protect ourselves.
Will treating H. Pylori infections be a game changer too?
ALWAYS remember that CANCER PREVENTION HAS NO QUICK FIX – we need to follow these points over and over.
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 – “WHERE YOU LIVE SHOULD NOT DETERMINE IF YOU LIVE.”- WHO
By Dr. Kojo Cobba Essel
