Health Essentials
Make living with arthritis bearable
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
This week I bumped into Deborah, one of my avid readers and I promised her I will be writing this weekend. So Deborah, this is for your reading pleasure and to pick some golden nuggets for the future.
The quest to find the best way to make one’s golden years, happy, exciting, healthy and a time most people look forward to continues unabated. One factor that keeps popping up is the need to grow friendships with people more than 20 years younger than yourself.
Do not take this for granted. It is a form of “social security” since these close friends who are much younger than you will step in to support you in more ways than you can ever imagine.
Some conditions may make life challenging for older adults but knowing these Geriatric Giants helps us to take the necessary steps to reduce our risk.
“Geriatric Giants” refers to a group of chronic health conditions that are common in the elderly, typically 65-year-olds and older.
These conditions quite often co-occur and can impact on the independence, dignity and overall wellbeing and quality of life of an elderly person.
These Geriatric Giants include:
- Impaired Intellect/ Memory (e.g. Dementia)
- one of the major battles we need to deal with is challenges with memory
- Exercise, adopt the Mind Diet, build a great social network and enjoy time outdoors
- Keep reading and solving puzzles for as long as possible
- Instability – leading to much feared falls
- A good reason to indulge in Balance Training and Core Strengthening exercises from today
- Ensure your home is safe; avoid clutter such as cables crisscrossing floors, toys etc. These are all trip hazards and should be avoided
- Many healthy, happy and fun-loving older adults have died soon after a fall with its attendant complications.
- Do whatever it takes to avoid falling
- Immobility (opening the doors to pressure sores, joint stiffness)
- Even when you are unable to move about on your own it is important to get support to change positions as often as possible or get an appropriate mattress or bed that prevents prolonged pressure over any single point.
- Make sure you passively or actively move joints daily.
- Incontinence (urine, faeces or both)
- This is one of the reasons older adults prefer to stay at home and avoid going out to meet friends etc.
- Iatrogenic Disorders – adverse effect of medication
- Quite often most older adults are on several medications and some side effects such as drowsiness may seem to cause more unhappiness and may even lead to falls.
- Inappetite – this may result in poor nutrition
- This may also be linked to loss of teeth thus making chewing very difficult or limited.
- The loss of smell and taste may also reduce the amount of food one may willingly eat.
The power to reduce the impact of the Geriatric Giants starts now and should be a lifetime commitment. It is never too early to start making the appropriate lifestyle modifications, nor is it too late to reduce the impact of the giants on one’s life.
Other conditions that significantly impact on the lives especially of the elderly are:
- Sleep Disorders
- Good sleep has the power to give us energy, improve our thought pattern and even helps us to make good choices.
- Good sleep sets the tone for a healthy life
- Constipation
- This is a challenge that confronts quite a number of older adults.
- Movement, fibre and lots of water go a long way to reduce the stress that frequent constipation generates.
- Fraility
- Muscle loss is real and as we age, we lose a significant percentage of our muscle plus our bones also become brittle.
- Make sure strength training is part of your exercise schedule
- Polypharmacy
- Another headache that needs to be confronted head-on
- Everyone especially older adults need a good primary care physician or a general practitioner who can coordinate all medicines from the different Specialists who may be attending to an elderly person. This ensures that unnecessary medicines are dropped
The goal of care at all times is to optimise the quality of life. As family, professional caregivers and friends we should always show respect so that the dignity of the elderly is preserved at all times. For those of us who are not yet in the age group with such challenges, we need to start the conversation about the type of care we will prefer and take steps to stay healthy and independent for as long as possible. The goal should be a long Healthspan and not just a long Lifespan.
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 (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 – “There is no magic formula to being happy but making a conscious effort to be happy goes a long way.” – Dr. Kojo Cobba Essel
By Dr. Kojo Cobba Esse
The call to action
We must move beyond the cycle of temporary outrage. I propose a four-point blueprint for the Ministry of Health and the government:
1. A Digital Bed-Tracking Command Centre: Legally mandate all public and major private hospitals to update a live, digital bed-registry every hour. The NAS must be able to see a vacancy before they move. This must be matched with the available resources and services so that the right patient will be sent to the right facility.
2. Strategic Capacity Expansion: We must stop building “prestige projects” and start building high-volume stabilisation centres. We need a targeted investment to triple the ER bed count in Accra and Kumasi within 24 months. This should then be extended to other regional capitals.
3. Specialised Emergency Hubs: Designate specific hospitals as “Centres of Excellence” for Cardiac and Stroke care (and for other health emergencies), ensuring they have 24/7 imaging and intervention capabilities as well as the requisite expertise to manage these conditions. Policy makers must incentivise public-private partnerships to ensure that a heart attack in Accra or Kumasi can be treated with the same urgency as one in New York.
4. Develop a nationwide trauma system: This is extremely important because trauma is a major cause of deaths in Ghana. In the US, each state has a statewide trauma system with three levels. Level 1 trauma centres are usually University Teaching hospitals that provide comprehensive trauma care and also play an important role in local trauma system development, regional disaster planning, increasing capacity and advancing trauma care through research. Level II trauma centres are expected to provide initial definitive trauma care for a wide range of injuries and injury severity.
Level III centres provide definitive care to patients with mild trauma. Having such systems is imperative to ensure proper treatment of trauma patients.
Even for those who survive trauma, disability is a major assault on economic potential and viability. Importantly all this cannot happen with a cash and carry system. Emergencies should be managed under a different model to save life and limb first. Obviously, there is a need to ensure that healthcare facilities will be able to recover their investments in emergency care, and that balancing act needs careful consideration.
Frontline clinicians are often forced to bear the public’s anger for infrastructure deficits they did not create and cannot fix. This is a failure of governance, not a lack of clinical care. Responsibility lies with the policy makers who manage the nation’s resources.
The “No Bed Syndrome” is a systemic disease. It cannot be cured with a directive from the Ministry of Health, parliament or a lecture on ethics. It requires a blueprint, a budget, and the political will to treat this like the menacing threat it is.
It is safe to say that non-emergent healthcare is excellent in Ghana for the most part if you can afford it. However, emergency care is suboptimal. We had a sitting president die from an emergency health issue and a former vice president also die from an emergency. If that is not enough warning, it is clear that anyone can be a victim of an emergency.
If we do not act, the next ambulance driving aimlessly through the streets of Accra could be carrying anyone, including the very people who have the power to fix this issue.
Prof. Jonathan Laryea is a Professor of Surgery at the University of Arkansas for Medical Sciences in Little Rock. Arkansas. He is board certified in General Surgery, Colorectal Surgery and Clinic Informatics.
He is a graduate of the University of Ghana Medical School (Class of 1997)
