Health Essentials
How safe is your workplace?
We all agree that “decent work must be safe” yet many of us have not shown enough commitment; governments, employers and employees all have duties, rights and responsibilities to ensure the highest priority is accorded to the principle of prevention.
Statistics show that where institutions invest in prevention measures over a period of time, a significant decrease in work-related accidents and occupational disease takes place.
This is an opportune time for all workplaces to start the process of ensuring their workplaces are safe and providing the appropriate information that all categories of staff can understand is the best start point.
Guy Ryder ILO Director General could not have put it better when he stated; “to move forward it is necessary to close the data gap, because knowledge is the key to prevention.”
Some areas that require prompt action in most workplaces include:
• Signaling that safety is a priority
o Right from the entrance to the workplace, appropriate notices should show the commitment to safety and health.
• Appropriate markings for walkways
o Vehicles and humans should not compete for the right of way especially in places with trucks etc. there should be clearly demarcated areas for pedestrians.
• Management of extreme temperatures
o In our setting, extreme heat is a major challenge. Workplace design should place emphasis on proper ventilation and in places that are already built, structural changes may be needed in addition to industrial fans and easy access to clean drinking water.
• Fire drills and evacuation plans
o If employees are not aware of what to do in the event of a fire for instance, then it needs to be tackled immediately.
o There should be a plan in place and all team members must know the plan.
• First Aid awareness
o What does one do in the event of an injury or other potentially fatal event occurs? Employees and even employers need to be equipped with basic first aid skills.
• Ergonomics
o Many of the aches and pains we experience are caused by poor posture at work and even beyond. This affects those seated in offices as well as those operating machinery or working on the floors. Correct techniques, taking appropriate breaks and balancing effect on the body should be taught and practiced.
• Use of PPEs
o Many employees have access to these and know its use but still fail to make use of them. Regular knowledge sharing and understanding will eventually bring a positive change.
• Managing Stress
o Stress is a window to many disease conditions and poor performance and it is important all workplaces address this.
o Time management and wellness programmes including exercises help to combat this.
• Avoiding clutter
o When your work area is messy, not only are you at risk of injury, you also feel harassed or stressed out and cause more errors.
• Other Interventions
o I believe workplaces should have happy hours for more interaction (may not need to be physical only), they should also take part in programmes like DUMP where unused or expired medicines are collected safely and the appropriate agency contacted to help dispose off. Harbouring such medications has often resulted in poisoning, addictions etc.
o Once again won’t it be great if your workplace actively encourages “ICE” – IN CASE OF EMERGENCY. Save at least two numbers on your cell phone beginning with ICE e.g. ICE Kojo 090…..when you are not in a position to help yourself, anyone who picks up your phone will be able to contact someone who knows a lot about you.
• Create a Green-Space
o Concrete has taken over most of our living spaces. It is very rewarding to have some plants indoors and outdoors as well as greenery such as a lawn. It doesn’t matter even if it’s a tiny strip. People will gladly take their lunch breaks in “nature” and return to work invigorated.
The list is endless but let us start with the basics and work our way to a safe and healthy work environment with PREVENTION at the fore.
Employers need to be aware that provision of personal protective equipment is not the all in all. PPEs should be seen as the last line of defense for the employee. Prior to using the PPEs the employer must ensure that machines, equipment, processes and the premises are free of risk to the health of all workers.
Employees also play a crucial role and it is expected that they will all actively cooperate with employers in the implementation of the preventive and protective measures.
It is important that workplaces have a visible occupational health and safety specialist or in the absence of one a safety officer who will coordinate all processes such as risk assessment and management, monitoring of working environment and practices that may affect worker’s health, advice on planning and organisation of work, designing and implementation of preventive programmes and even appropriate referrals to healthcare and rehabilitation.
If we made a conscious effort to calculate the money drained off that is related to lost working time, treatment of occupational injuries and diseases, interruptions in production, rehabilitation and compensation, it will leave no doubt in our minds that prevention is a PRIORITY!
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
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 – “Economic recession or pressure to maximize profits cannot justify cutting corners in workplace safety” – Guy Ryder. ILO Director General. (28th April 2015)
References:
• United Nations Website (un. org)
• International Labour Organization website
- A messy work area puts one at risk of injury
By Dr Kojo Cobba Essel
Health Essentials
Sleep may not always be the answer to your needed rest
Sleep is powerful and definitely one of the major legal performance enhancing drugs of all time but even sleep answereth not all questions related to adequate rest.
“Doctor, I am so tired. I still feel drained even after a 10-hour sleep.”
“I feel lonely, unappreciated and extremely tired. Help me doctor.”
These are two of the numerous examples that clients complain of on a daily basis. We are in “an energy crisis that has nothing to do with oil and gas” and unless we learn to take the necessary breaks and make minor adjustments to our way of life we are heading for a generation that has burnt-out high achievers. I am only drawing attention to a crisis that is often overlooked.
Deep, adequate sleep is an extremely powerful life-changing natural phenomenon that many people trample upon. If you had to make a single change to your life to grow healthier I will suggest you sleep more if you sleep less than seven or eight hours a day. Yes, napping also has an energizing role in our health quest. Rest is such a broad and grey area and it appears sleep is only part of the whole enigma of REST. Now you will understand why an evening with family or friends out of home after a tiring week invigorates you. Also there must be some magic spending time by the seaside even if you don’t sleep. How about playing music with friends? Rest is much more than sleep and though sleep is extremely important all the other forms of rest do matter as well.
A look at the 7 types of rest
1. Physical rest
a. We all know that feeling when you just want the body to take a break. It turns out physical rest can be broken down into two
i. Passive Rest ; lying down, sleeping, napping
ii. Active Rest; yoga, massage, stretching etc.
2. Mental rest
Typically one feels irritable, forgetful and unable to concentrate at work etc. May get eight hours of sleep yet feels horrible. This may be tell-tale signs that you need mental rest
How to fix this;
- Switch off your brain. Take short breaks every two hours talk about or write down your feelings so you are not carrying them around
3. Sensory rest
With the noise all around, bright lights, screen time and a host of others, our senses feel overwhelmed.
How to fix this;
- Simply close your eyes for a minute
- Unplug intentionally; Take a break from computers, phones, bright lights, noise and conversations
4. Creative rest
It is important to awaken the excitement deep within us. The glitter in our eyes. That is another realm of rest.
How to fix this;
- Walk in a beautiful place in nature, watch a movie, play a musical instrument, garden or do art. The good news is you do not even need to be good at it.
5. Emotional rest
Often we are unable to say NO when that is exactly what is needed. We accept additional engagements only to sit in our corner later and feel lonely and unappreciated.
How to fix this;
- Cut back on people-pleasing “adventures”
- Create time to freely express your feelings and emotions. “ME-TIME” and SELFCARE can’t be over emphasised
6. Social rest
It is rare to find someone who needs emotional rest BUT has no social rest deficit. They often come as a “couple”. We need to be able to differentiate between relationships that energise us and those that drain all we have.
How to fix this;
- supportive and positive people, rather than people that exhaust you.
- Engage in conversation and stay focused. Paying attention does wonders to our brain
7. Spiritual rest
We all need to rely on the power of a superior being and for me it is GOD! We need that sense of belonging (child of God), love and a PURPOSE. That gives us the needed rest
How to fix this;
- Prayer
- Praise and worship to The Almighty
- Meditation
- Service to the community
My advice is let us put all these into practice as often as possible. Every day is possible. Do not wait till you are too tired or feel totally broken before you search for these tips. The time is now and remember SLEEP is supreme but we need the other forms of rest to be complete. Seek professional medical care if you continue to feel “unrested”.
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 – “Whatever you practise grows stronger, what are you practising now?”
References:
1. Saundra Dalton-Smith, MD – ideas.ted.com
Health Essentials
Wellness nuggets that work magic
2025 appears to be in a hurry, but isn’t that what we say every year? Information overload is real and when it comes to health and wellness not all we come across is backed by science
I have been thinking about CERVICAL CANCER AWARENESS and a number of the nuggets will look at this preventable / manageable cancer. My goal regarding cervical cancer prevention is to encourage, coerce all ladies in the age group to be screened.
The watch word(s) should be prevention and early detection of changes.
1. Cervical cancer is the most preventable of all female cancers. Do the following.
a. Have regular cervical screening tests e.g. once every three years depending on findings
b. Get vaccinated against Human Papillomavirus (HPV)
c. Practice safe sex
d. Live a smoke-free life
e. Eat a balanced diet to help support your immune system
2. Signs and symptoms of Cervical Cancer you should not ignore
a. Vaginal bleeding that is abnormal for you
b. Bleeding after sexual intercourse
c. Bleeding between periods
d. Heavier periods than usual
e. Changes in vaginal discharge
f. Pain during sexual intercourse
g. Persistent pain in your pelvis or lower back
3. Risk factors for Cervical Cancer
a. Any woman with a cervix
b. Anyone who is sexually active
c. Anyone with an HPV infection
d. Anyone who smokes and drinks alcohol
e. Family history of cervical cancer
4. The Human Papilloma Virus is the most common sexually transmitted infection and is the cause of almost all cervical cancer (WHO).
5. Exercise has that immediate effect of improving your mood, focus and attention. With increased exercise over your lifetime, you slow the expression of diseases such as Alzheimer’s and Dementia.
6. The best way to burn off the stress hormones without having to change your thinking is to move and sweat. Run, dance, jump, swim, stretch or skip; do something vigorous and lively. Yoga is also fabulous, as it combines movement and breathing.
7. Self-Care Check List 1
a. Listen to your body
b. Move more
c. Eat healthy
d. Breathe right
e. Avoid harmful substances and excess of anything
f. Get enough sleep
g. Cultivate gratitude and joy
8. Your thoughts, your feelings, your emotions, your beliefs literally communicate with every aspect of your biology every second. Yes your thoughts communicate with your cells. They all help to determine so much about your health.
9. Some Longevity Principles
a. Avoid ultra-processed foods
b. Get quality sleep
c. Strength exercises is a MUST!
d. Build community and purpose
e. Practice stress management
10. Food is not only a source of energy, joy, connection and pleasure; it can also rejuvenate us and even reverse disease. Would you rather be powered by junk food?
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 – “with better access to vaccination, screenings and treatments, cervical cancer can be eliminated.”- WHO
Reference:
1. Cervical Cancer Awareness – The Bank Hospital
2. Cervical Cancer Awareness – Medpluspharmacyng
3. World Health Organization (WHO)
4. VK Fitness
5. Dr Mark Hyman
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