Health Essentials
Keep friendships alive, live a long happy, healthy life
The majority of us yearn for a long health span filled with laughter/happiness and the good things of life including wealth. This dream is possible and the most significant influencing factor may surprise you; FRIENDSHIP.
Yes making quality friends, nurturing the friendships and keeping in touch especially physically will go a long way to make your life much richer. Living as an island is likely to kill you before ‘your time.’
Some friends may lead you astray but making wise choices and having people you can rely on any day is a game changer. Some may just listen to you rant and that is good enough. It eases your stress. Some will advise on certain healthy choices and insist.
Friends could be blood relations, colleagues, schoolmates, members of a social club and many others. They all play critical roles. Social connections affect us positively in many ways including the following;
1. It improves ability to recover from stress, anxiety and depression
a. You may have experienced that feeling when after talking to a friend you feel like a heavy load has just been lifted off you
2. Promotes healthy eating, physical activity and improved sleep
a. I am aware some friends may cause you to drink heavily or eat mounds of food at a go. Maybe you may need to “change” such friends or move on.
3. Prevents or reduces bad outcomes from chronic diseases such as stroke, hypertension, diabetes and kidney failure
a. It is amazing how friends or family will come together to even raise funds to help you get medical care, assist you with transportation to a health facility or even drag you to get medical care while you throw a tantrum.
My advice to you for today and at least once a week;
1. Call a friend and chat
2. Meet with family, friends or colleagues and share a meal, drinks or just spend quality time together.
3. Make friends if you have none
4. Hug a friend!
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 with a keen interest in Lifestyle Medicine. He 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 – “We are by nature social creatures and our health and wellbeing depends on the quality of relationships we make. You can’t live as an island and expect to blossom.”
By Dr. Kojo 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
