Health Essentials
Make living with arthritis bearable
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Arthritis, word cloud concept on white background.
We will limit our discussion of arthritis to osteoarthritis, which is the breakdown of the smooth hyaline cartilage inside the joint. Without a smooth articulating surface, movement in or around the joint becomes painful. It is commonly referred to as the “wear-and-tear” joint because it is often seen in the weight-bearing joints such as the knees, hips, ankles and spine, but may again be present in our fingers and toes. It is the commonest form of arthritis. The condition progresses slowly. The use of medication, weight loss and gentle exercise is often very helpful in its management.
It is usually associated with:
- Ageing joints
- Previous injury
- And obesity among others
In addition to pain, osteoarthritis may be associated with stiffness of joints, especially in the morning, and it may make movement difficult. I have not yet come across an authentic osteoarthritis diet, but in general, dietary modifications to reduce weight may improve the symptoms such as pain and stiffness.
The discomfort associated with arthritis may make us dread certain activities, however, following the guidelines below may help us get by.
- Make a car ride enjoyable
- To get into the car, back into the seat, and then swing in the legs. Do the opposite to get out. These movements will at least reduce the excruciating pain you feel. You will have challenges if the car seat is so high such as in large SUVs.
- What you wear on your feet makes a difference
- Contrary to public opinion, extremely flat footwear may not be your best bet. Get something with a little elevation, preferably wedge shaped. Cushioning of the sole may also give you some comfort. Try walking in shoes or slippers and pick the most comfortable one for you.
- Shopping/marketing may be a drain – GET HELP!
- Carrying loads may mean painkillers and excruciating pain for days to come. The walk during marketing is good but do get help in carrying your load.
- Squat instead of bending at the waist
- Bending at the waist to pick up things or for any reason is criminal, instead squat. I agree that squatting may also put a strain on the knees and pain for those with arthritis of the knee but it is a better alternative. You may ask for help or use a stool.
- Sitting need not be a torture
- Avoid low, soft cushioned chairs, you may struggle to get up. Make firm dining-table height chairs your preference. Avoid sitting for long periods at a time. Stretching out after a maximum of an hour and a half of sitting should be helpful.
- Definitely sleep on a firm surface (not a rock-hard mattress please)
- Even the stairs can be friendly
- Many people with arthritis of the knees hate to use the stairs but we can reduce the discomfort by following the rule “Up with the good and Down with the bad”. Simply put, when climbing stairs, lead with the good (or better) leg and lead with the bad one when descending.
- Handrails can be helpful when we lean on them since that takes off some of our weight but be sure they are safe, otherwise do not lest you fall. If it’s a public handrail do clean (sanitise) your hands afterwards.
- Give sore joints a warm treat
- A warm bath or warm compress can sooth your aching joints. If you have severe arthritis then it may be time to switch from a bath tub to a shower where you may sit or have bars to hold onto. This reduces your risk of falling.
- Movement is your best prescription
- This may sound counter-intuitive but moving often reduces the stiffness and pain in the long-run. It plays a role in your weight loss goal. So do not sit or lie in bed for hours on end because of arthritis, GET MOVING.
- Non-weight-bearing activities such as swimming, water exercise, and stationary biking are the best choices, but if you do not have access to any of these, do not despair. Start walking for very short distances and take a rest even if it means after every minute. We will gradually reach our realistic goal.
Don’t ‘make’ pain; always follow sound movement techniques. Listen to your body. If you hurt, don’t quit; just back off! I am sure you appreciate by now that once osteoarthritis joins you at the dining table, the wear and tear caused is likely to stick with your body all the way into the coffin. Learn to manage it appropriately.
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, 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 –“Obesity accelerates the damage to diseased weight-bearing joints; thus a programme of increased physical activity in combination with limiting the intake of food can help facilitate the goal of losing fat.”
By Dr. Kojo Cobba Essel
Reference:
- Fitness Therapy 3rd Edition. Dr Karl Knopf, EdD.
- 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
