Health Essentials
My New Year advice to you – ICE your phone
I am in no way suggesting that you take a break from your phone even though it is a good idea to do that sometimes.
This year has taken off in a way that can only be described as “fast and furious” but certainly in a good way. It is my prayer that we all have a fabulous 2022 as we bask in great health while we create wealth.
The information on I.C.E. has been used in some countries and has worked perfectly. We can do the same once we raise awareness and I believe we will all be better off.
This is the sixth time in a period of seven years that I am bringing this up. I consider it EXTREMELY important.
The good news is that one is likely to find a cell phone even in places where you least expect to. Do not hold off, make the necessary change as soon as you read this piece. I did but it is useless if others are not aware, especially the emergency services and you.
As we all discuss how to improve our health system especially a none-existent emergency system, we should be popularising “ICE” in addition to the many other things required.
ICE at least one contact
How often do we find people in emergency situations with their phones and contacts yet everyone we call is not in a position to help?
Things have now become even more complicated with many of us “protecting” our phones with passwords. Maybe the tech savvy ones can discuss how we can bypass passwords once we type “ice”. Do we need these passwords?
I.C.E. stands for IN CASE OF EMERGENCY!!! I am in no way suggesting that you freeze your phone.
Let us make life easy and just put it as ice; no punctuation, no capitals, no spacing just to make sure we are all on the same page.
Put ice in-front of a contact or contacts you will want people to reach on your behalf in an emergency. So you could have “ice kojo essel” and key in phone number.
I recommend “icing” three (3) contacts and PLEASE let them know you have used them for that purpose. Make them aware of some basic information about you such as disease, hospital or at least where to get the necessary information. Choose reliable people who will do everything possible to assist you.
ICE vital information
You can even make life easier for those who have to assist you in an emergency by icing your diseases, allergies etc.
o Ice hptn, dm (this could mean you have hypertension and diabetes)
o Ice allergy drug A (means you are allergic to that medicine)
For now let us all perfect the ice contact bit and then we can develop the other aspects. I hope the Red Cross, NADMO and other relevant agencies are reading. I am aware many people have smart phones and can keep loads of information but remember that the person who may come to your aid may not be phone savvy or may not even have the time to unravel the mystery of your phone. Make your cell phone even more useful. GO AHEAD AND ICE AT LEAST ONE (1) CONTACT TODAY.
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
(www.healthessentialsgh.com)
By Dr. Kojo Cobba Essel
( Medical Doctor holds an MBA and is ISSA certified in Exercise Therapy, Fitness Nutrition and Corrective Exercise.)
Health Essentials
A health & wellness revolution starts with sleep
Sleep comes in different shades. There are those who sleep pretty and hardly move an inch in bed. Then we have those who are virtually at war when in bed and may turn a whole 360 degrees several times in the land of the unknown.
Woe betides you if you find yourself in the same “sleep ring” with such a fighter. The most “decorated” ones bring music to sleep and the noise that exudes from their throats, nostrils and mouth could compete with any orchestra except that harmony is often thrown to the wind; those of us who belong to this category know ourselves.
Inspite of all the above, when I am hard pressed to pick one thing that has the greatest impact on one’s health, I will say SLEEP reigns.
Too many challenges spring up when we fail to get enough sleep and it’s no wonder that at the doctor’s office we hear many complaints of not being able to sleep.
Most of the time the solution does not lie in popping pills but the Sleep Hygiene Tips below will go a long way to make a difference in your sleep and subsequently your health.
Sleep hygiene tips
1. Create darkness in the room
a. Sleep is easier when your room is dark. A bright room may be a challenge especially if you already have a bunter with sleep.
2. Have a Regular sleep plan
a. Keep to the same time you go to bed and also time you wake up. Regularity is key.
3. Ensure room is cool and well-ventilated
a. An extremely hot or cold room may keep you awake just tossing and turning. A nice breeze makes sleep even better.
4. Wind down or unplug about an hour to bedtime
a. Rushing throughout the day and then diving into bed may not be the best remedy for sleep. Slow down, start putting off lights, stop working and maybe spend about five minutes meditating or speaking to God.
5. Avoid phones, laptops, work in bed/bedroom
a. These have no business in your sleep area and should not be in your bed for sure. The glare from lights, the vibrations or sounds from messages and even calls may keep you awake and be a nightmare with your eyes wide open.
6. Exercise
a. Exercise and laugh and you will be preparing yourself for a sound sleep. You may exercise anytime of the day but when you struggle a lot with sleep the ideal time may be four to six hours before bedtime. Exercising an hour or two before you sleep may rather keep you alert and awake.
7. Watch your food intake; don’t overeat, avoid spicy food and lots of oil
a. Gluttony is definitely “sinful” and one of the instant punishments is discomfort and difficulty sleeping. A full stomach at bedtime makes one wish for daybreak. The spices can also cause havoc especially when eaten late. That heartburn will wake you up and keep you sitting and cursing all night.
8. Watch what you drink; stimulants may affect your sleep e.g. caffeine, fizzy drinks, alcohol and energy drinks
a. If you have trouble with sleep or you do not want your sleep to be disturbed in any way, avoid these four clear hours or more before sleep time. ACOHOL deceives you into thinking you will sleep only to wake up early, feeling unrested or making dashes to the washroom.
9. Discuss with your doctor when to take some of your prescribed medication
a. Sometimes some medications we are on may cause us to wake up several times to urinate and should preferably be taken much earlier in the day. Others keep us alert over several hours.
10. Writing your TO DO LIST for the next day relaxes the brain
a. The brain sometimes will keep “working” in an attempt not to forget what you need to do the following day. Hack your brain by writing down or typing out your To Do List for the following day and you will be blessed with good sleep.
11. Get professional care to diagnose and manage medical conditions
a. Sometimes it’s a medical condition that is directly or indirectly depriving us of good sleep and our health professional can help us find and treat this so we can once more enjoy the bliss of the Lotus Eaters. Maybe it could be a medication that is just not right for you.
Popping pills to sleep in most cases will not solve the challenge and should never be our first line of correcting our sleep wars. Adopt these hygiene tips today even if you sleep well and your health will be on the right path. Not even the decorated bedroom trumpeter or the sleep fighter can take your sleep away from you.
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 – “ A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
Health Essentials
Do you want to be happy?
Don’t we all dream of a life that is filled with laughter? That may be a reason for chasing big bucks, which like the Golden Fleece eludes the majority of us.
Financial Wellness is extremely important but there are other factors that make us happy and healthy and eventually wealthy.
I will introduce a few everyday activities that are guaranteed to make you happy if you continue practising them.
You definitely do not need to live in Finland to experience happiness even though many people agree that is the “headquarters” of happiness.
1. Wake-Up Ritual
a. Say to yourself that today will be a beautiful day or a great day!
b. Ask God what He has in store for you. Use me Lord (if not a Christian what you believe in will be useful as well.
c. Remind yourself of your purpose in life and get out of bed.
d. Do Not grab your phone as the first thing for the day.
2. Pray
a. Talking to God has a way of calming our nerves. It brings about unexplained peace and when we add praise and worship then the floodgates open. That is how to win battles against unhappiness.
3. Smile
a. Definitely floods your body with feel good hormones and insulates you from stress.
b. Smiling is infectious so the more you smile the better and you set off a smiling OR happiness domino effect.
4. Meditate
a. Extremely good for your brain and an easy way to start is to do deep-breathing and just focus on your “breath” excluding all others. That is what some will prefer to call mindfulness. Being in the moment has immense benefits. Things you never knew existed suddenly spring up.
5. Exercise
a. That wonder drug that trumps virtually all others. Like smiling it does pour out feel good hormones. Strength training even goes an extra mile causing our muscles to act as “pharmacies” that pour out life-changing signals every time they contract.
6. Be kind to yourself & to others
a. We are often too harsh on ourselves. Give yourself a break. Self-care is the real deal!!
b. Being harsh to others has no benefits.
7. Spend some time doing nothing!
a. We need to re-set from time to time. Spend about 10 minutes a day doing absolutely nothing. There is happiness and innovation in “idling”. Do not abuse idling though.
8. Spend time with loved ones.
a. This is another powerful happiness “hack”. You have to make time and be intentional about this; talk on phone, send messages, arrange to meet for a drink or meal. Social Wellness ranks very high on the happiness index and it’s fairly easy to plug into it.
b. While spending time together remember that your choice of food and drinks also impacts on how happy or sad or anxious you may feel.
9. Indulge in a hobby.
a. Our bodies and brain love variety. Do you have a hobby? Get one
10. Write in your gratitude diary.
a. That is all it takes – keep doing it regularly.
11. Get a pet.
This list is not exhaustive but definitely a good start. Share your happiness hacks with me via email and together we can keep the world smiling and happy.
At the end of each day ask yourself if you did better than the previous day. That is all it takes. Doing better than the previous day for 365 days, for 5 years, 10 years… How amazing that will be!!!
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 – “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 Essel
