Nutrition
PUTTING OUT THE FIRE IN YOUR CHEST
| William Shakespeare is one person in history that I would love to meet and Much Ado About Nothing is his first work that I really dug into probably because I was “forced” to and I bet you it was worth it. Shakespeare is a master wordsmith and he seems to have so much knowledge as well, hear him in Much Ado- “How tartly that gentleman looks! I never can see him but I am heart burned an hour after.” Once again he hit the nail right on the head; anxiety or simply stress from meeting someone can actually cause heart burn. Sometimes the acidic contents of the stomach go back into the oesophagus probably because the sphincter or band that should prevent this return is not doing its work well. The acidic contents may cause a painful burning sensation behind the breastbone and this is referred to as heart burn. The whole process of stomach contents returning into the oesophagus is referred to as Gastroesophageal Reflux Disease (GERD). I have met many people who live with this burning pain in their chest; some take medication daily but fail to modify their lifestyles appropriately to prevent sleepless nights and panic attack when its meal time. Though heartburn is the commonest symptom of GERD, one may also experience; nausea, sour or bitter taste in mouth, stomach contents in mouth, sore throat, coughing or wheezing or repeatedly needing to clear throat or a hoarse voice especially in the morning. Causes of Heartburn 1. Certain foods a. Caffeine containing products such as coffee and tea have been named and so has cocoa, chocolate, mints, fizzy drinks, citrus fruits, spicy foods- kelewele, khebab and pizza. Fried and/or Fatty foods are also known to ask questions of our oesophagus. 2. Certain medication a. This is no ticket to avoid your medication, only discuss this with your doctor or pharmacist if you suspect your medication may be causing that burning sensation in your chest. Drugs that may cause this include some painkillers, some medication for treating osteoporosis (thinning of bones), medications for managing high blood pressure and asthma. Others are drugs for treating depression and anxiety. 3. Overweight or obesity a. Any extra pounds that you carry will increase your risk of reflux and the reason is quite clear; extra pressure on the stomach. Obesity seems to rear its head in every condition and remains the only disease that never requires a second opinion. 4. Smoking a. This evil will irritate the lining of the gut and also cause you to swallow air as you inhale leading to increase in stomach pressure. 5. Eating pattern a. What you eat, timing of your meals and what you do soon after may all keep you awake all night. Make sure you wait for about three hours after meals before you lie down. Skipping breakfast and lunch and making it all up with a heavy dinner may be a recipe for disaster. Spread your meals through the day. 6. Other conditions a. Heart burns appear to be more frequent in pregnant women and this may be triggered by hormonal changes as well as the increased pressure on the stomach by the foetus. b. Asthma and heartburns appear to be “bedfellows” and it has been found in some instances that treating or controlling heartburns also reduces the episodes of asthmatic attacks. Some medication for managing asthma have also been associated with increased reflux. c. Stress is also known to worsen heartburn and this probably was what Shakespeare was referring to. Lifestyle Modifications You may need a doctor’s help to diagnose and manage the discomfort but you will have to live smart to remain pain-free. Our aim is to keep the contents of the stomach where they belong and the following are helpful hints: 1. Eat smaller meals a. Large meals make us uncomfortable and may also stay in the stomach for a longer time, increasing the risk of acid seeping back into the oesophagus. Reduce your food portions; you are better off with five small meals spread throughout the day than having only two heavy giant-sized “heartburn-inducing” meals. 2. Relax when you eat a. Do not rush through your meals; sit down, chew properly and enjoy your meal. Fortunately for you no one is going to take that meal away from you. 3. Relax between meals a. Deep breathing, massage and various relaxation techniques may help to relieve anxiety and stress and reduce the incidence of heart burn. 4. Remain upright after eating a. Do not lie down or bend over less than three hours after a meal and don’t strain to lift heavy objects soon after a meal. 5. Do not eat close to bed time 6. Lose weight if needed 7. Loosen up a. Tight belts and waist bands may be worsening your nightmare simply from extra pressure on the stomach. 8. Avoid foods that burn – spices etc. 9. Stop smoking and do not be a passive smoker 10. Chew gum a. The increase in saliva will not only soothe the oesophagus, it will also wash down the acid. 11. Check your medication 12. Raise the head of your bed a. Do not use pillows to achieve this since it may worsen the condition. You may put a block on the floor at the head of your bed to elevate it. 13. Exercise wisely a. Wait at least 2 hours after a meal before you exercise Dear reader if you are being tormented by heartburn or other forms of peptic ulcer disease the above modifications together with the medication prescribed by your doctor may be your winning formula. 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/St. Andrews Clinic (www.healthessentialsgh.com) *Dr. Essel is a Medical Doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise. Thought for the week – “If you plan to live to a ripe old age, make those golden years healthy ones and not bedridden years.” Reference: 1. www.patienteducationcenter.org 2. Much Ado About Nothing – William Shakespeare |
Nutrition
The First 1,000 Days: Why Ghana’s investment in maternal and child nutrition matters for human capital development
From the start of pregnancy to a child’s second birthday, the first 1,000 days, represents the most important window for human development. Good nutrition shapes the foundation.
During this short window, the body and brain grow at a pace that will never be repeated. When nutrition is inadequate, the damage to physical growth and cognitive development is often permanent. No later investment in education or healthcare can fully reverse these losses. Ghana’s future workforce and economic progress depend on getting nutrition right during this critical period.
Science is clear. A baby’s brain develops rapidly during pregnancy and early childhood, forming the foundation for all future learning and health. Adequate nutrients during pregnancy support the formation of neural connections that underpin learning, memory, and emotional regulation. When pregnant women lack essential nutrients, their babies begin life at a disadvantage. When young children experience severe malnutrition, they miss critical growth periods that do not return.
Ghana faces serious challenges during this critical window. An estimated 68,517 children suffer from severe acute malnutrition. Between 37 and 63 percent of pregnant women are anemic, with iron deficiency particularly common in late pregnancy. These problems translate directly into diminished potential. Malnourished children perform worse in school, earn less as adults, and face higher risks of chronic diseases. The economic losses multiply across generations.
Research worldwide shows that nutrition investments during the first 1,000 days deliver exceptional returns. Well-nourished children learn better, perform better academically, and become more productive adults. Countries that invest in early nutrition experience faster economic growth through stronger, more productive workforces.
Ghana already has effective solutions. Multiple Micronutrient Supplements for pregnant women reduce the risk of low birth weight and preterm birth, while Ready-to-Use Therapeutic Food enables high recovery rates for children with severe acute malnutrition. Both are approved in Ghana’s health guidelines. The problem is not lack of knowledge but lack of access. Coverage remains limited because financing depends heavily on donor support rather than sustainable domestic systems.
Integrating these nutrition interventions into the National Health Insurance Scheme would help close this gap. With a large proportion of mothers and young children already enrolled, NHIS provides a platform for nationwide reach. Recent reforms to health financing further strengthen the case for prioritising essential nutrition services within the scheme.
Ghana’s development agenda emphasizes industrialisation, innovation, and economic transformation. Achieving these goals requires a workforce capable of learning, problem-solving, and sustained productivity. Human capital development, however, does not begin at universities or training centers. It begins before birth.
The first 1,000 days offer no second chances. Each year of delay means another group of children enter adulthood carrying preventable disadvantages. Investing in nutrition during this critical window is not only a health priority; it is a foundational investment in Ghana’s economic future.
Feature article by Womec, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition project
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
Ramadan, the ninth month of the Islamic lunar (Hijri) calendar, is a period of fasting, reflection, and spiritual growth. A vital part of observing Ramadan is Iftar—the evening meal with which Muslims break their daily fast at sunset. Fruits play an essential role in Iftar, providing nutrition, hydration, and energy after long hours of fasting.
Here are some of the most recommended fruits to include in your Ramadan meals:
Dates
Dates are traditionally used to break the fast. They are rich in sugar, fibre, potassium, vitamins, and minerals, helping to restore energy quickly after fasting.
Watermelon
Watermelon is highly consumed for hydration, as it is composed mostly of water. It can be enjoyed in slices or blended into refreshing smoothies.
Bananas
Bananas are an excellent source of potassium, which helps maintain fluid balance and reduce thirst. They also provide natural energy to keep you going after fasting.
Apples
Apples are fibre-rich and nutritious, promoting heart health, aiding weight management, and improving digestion.
Cucumber
Cucumber is one of the best hydrating fruits, composed of water and fibre, which aids digestion while revitalising the body.
Pawpaw (Papaya)
Pawpaw is low in calories and sugar, rich in fibre, and promotes healthy digestion, hair, and skin. It is a nutritious addition to any Iftar meal.
Including a variety of these fruits during Ramadan not only helps replenish lost nutrients but also supports overall health, digestion, and hydration throughout the fasting period.
By Linda Abrefi Wadie
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
