Health Essentials
S.E.L.F. care is priceless!
The past few years have seen STRESS take centre stage in many places and it comes as no surprise that it has been labelled “the health epidemic of the 21st century.” Then the COVID-19 pandemic moved stress and mental health in general to another level never experienced in modern times. I dare say that never in the history of the world have so many people experienced similar feelings at the same time. What about the World Wars?
It is heart-warming that one will most likely be applauded when they state clearly how they feel and put their mental health above all others. Well only a few people will still judge people who see the need to make self-care a priority.
Many people have proposed practical ways to manage stress but when all is said and done we have to change our mindset and realise none of us is immune to stress. We can’t even achieve our lofty goals without some element of stress. As Hall and Sanders put it “the biggest misconception about stress is that we have to beat it; when we make stress the enemy we actually create more stress for ourselves. While stress may arise from unregulated negative emotions, intentionally activating positive heart emotions such as care, appreciation, compassion and ease, decrease your stress by creating harmony. POSITIVE THINKING isn’t enough here. It must be positive feelings from the heart to affect your body and brain. It all comes down to learning how to react positively from a mental and emotional standpoint to negative stressors in our lives.” Oh and I know that is no walk in the park but the benefits outweigh the downsides so let us start now.
If you are like the majority of people it may be time to set realistic expectations; continuously seeking bigger and better things in every aspect of our lives may be self-destructive as we may be setting ourselves up for failure. I just read your thoughts; there is a fine line between continuous self-improvement and setting unrealistic goals.
Hall’s acronym “S.E.L.F. care” is extremely helpful and easy to remember as well as follow. Give it a try now and incorporate it into your activities of daily living.
S stands for serenity, E for exercise, L for love and F for food!!
- Serenity
Five minutes of “Me-Time” does a world of good to us. It reboots our mind and body and we should incorporate time in our schedule no matter how busy or “stressed” we may think we are. It could just be sitting briefly to meditate or pray. Spending time to do deep belly-breathing, progressively relaxing our muscles, listening to music or even taking a long relaxing bath if you are lucky to have water. Well it may also be time to count your blessings.
- Exercise
Physical activity does amazing things to our physical and mental health and we should not short-change ourselves on this. You do not need to exercise for hours to reap these benefits; Just Do It even if it means walking for five minutes a day and gradually adding on to it BUT do remember SITTING for long hours is probably one of the worst things you could do to yourself.
- Love
When Jesus asked us to love one another He was setting us up to live a rounded , robust life.” Isolation they say kills and community heals” and it is not surprising that having strong social ties is a major factor in longevity. The pandemic has definitely taught us that as humans we are all social animals. We can surround ourselves with a core group of caring family or friends. Some people also believe in the power of pets and yes there is evidence to support the benefits as well.
- Food
Healthy food has a way of lifting our mood but there is the risk of unhealthy snacking as well. Avoid drowning your “sorrow” in alcohol and do not overdo caffeinated beverages.
Adding anti-oxidants like cocoa to your food is PRICELESS!
As much as possible make healthy food choices and your mood and mental health will thank you.
No one has all the answers to managing stress but I trust you will benefit from some of these. Make the choice that puts your S.E.L.F. first.
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/ St Andrews Clinic/Mobissel
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–“STIGMATISATION has no place in fighting this pandemic. It will cause people to hide and not disclose their status, seek medical care late and reduce all the benefits of protocols. We should all be comfortable enough to tell our close contacts when we test positive for COVID-19 so that the proper measures are taken. This is extremely important if we have to win this fight.”- Dr. Kojo Cobba Essel
References:
- Special TIME edition on STRESS; “Expert-Backed Ways to Deal” by Audrey Noble
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
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Health Essentials
Stop the silent killer: Breaking myths to prevent sudden deaths from high blood pressure
Every week in Ghana, a life is cut short, sometimes in the middle of traffic, sometimes at a desk, sometimes in the quiet of sleep. A father doesn’t come home. A sister doesn’t wake up.
A colleague slumps at work and never gets back up. Families are left asking why and you will hear statements like what happened? Was he sick? I just saw him, he has not shown signs of ailment, what a shock and so on.
Behind many of these sudden tragedies is a quiet, invisible force: high blood pressure, or hypertension. It doesn’t scream for attention. It doesn’t always show symptoms. But it tightens its grip silently on hearts, on brains, on lives.
This is not just a medical issue. It is a human one, it is about behaviour, it is about ignorance and it is about lifestyle. It is the grandmother who never got her blood pressure checked because she felt “fine.”
It is the taxi driver, the statistician, the nurse who ignored his pounding headaches, thinking it was just stress. It is the young lady who was so vibrant at church and no one suspected she could fall and die. Because it shows no symptoms.
The alarming numbers we cannot ignore
The Ghana’s 2023 STEPS Survey on Non-Communicable Diseases conducted by The World Health Organisation, Ghana Health Service and Ghana Statistical Service has revealed findings that should push for action.
According to the report, 21.7 per cent of adults aged 18 to 69 in Ghana are living with high blood pressure. Even more alarming is that 51.1 per cent of those with hypertension are not aware of their condition.
This means that more than half of the people with dangerously high blood pressure are walking around without knowing it until tragedy strikes. That is the real danger of this silent killer.
Literature has shown that hypertension is preventable and manageable. But only if we treat it like the threat, it is. That means regular checkups; that means understanding the risks and that means talking about it openly, urgently, and with compassion.
The deadly power of myths
Why are so many Ghanaians untested or untreated? Is it out of ignorance, or the pervasive myths about hypertension and its treatment?
• Some believe blood pressure medicine “weakens the body” or “shortens life.”
• Some believe blood pressure medicine “weakens the penis and kills sexual drive”
• Others think once you start taking medication, you are “dependent for life.”
• Many say, “I feel fine, so I must be fine.”
These beliefs are not only false, but they are also deadly. The truth, according to the World Health Organisation, is that effective treatment can reduce the risk of stroke by up to 40 per cent and heart attack by 25 per cent. Avoiding treatment does not prevent dependence rather, it accelerates death.
As Dr Patrick Kuma-Aboagye, former Director-General of the Ghana Health Service, has noted, “Hypertension is preventable and treatable, but our biggest battle is misinformation and late detection.”
A national conversation we must have
This is not just a health issue it is a national emergency. Sudden deaths rob families of breadwinners, communities of leaders, and the country of its productivity. In every obituary notice caused by hypertension, there is a story of loss that could have been prevented with a simple blood pressure check and treatment.
Behind every life saved is a moment of awareness, a decision to act, therefore, the media must rise to the challenge.
Radio and television programmes should dedicate regular airtime to demystify hypertension. Newspapers should carry survivor stories, expert interviews, and practical lifestyle advice.
Social media influencers should spread awareness in local languages, reaching young people who assume they are safe.
Public health experts also have a responsibility. Screening must move beyond hospitals into churches, mosques, markets, schools, and workplaces. People should not have to wait for illness to know their BP status.
What we can do together
To stop the silent killer, we need a collective response:
• Check your blood pressure regularly, even if you feel healthy.
• Follow medical advice faithfully if diagnosed because treatment saves lives.
• For healthy lifestyle, eat less salt, reduce alcohol, reduce starchy, fat and oil intake, avoid smoking, and exercise at least 30 minutes daily.
• Encourage one another talk about blood pressure in families, communities, and workplaces.
Conclusion: Silence is killing us
What kills is not just the disease, but the silence, fear, and myths that surround it. The STEPS 2023 report has sounded the alarm: nearly one in five Ghanaian adults has high blood pressure, and more than half don’t even know it.
This is the time for bold conversation, public education, and decisive action. The media, health professionals, policymakers, and ordinary citizens must join forces to expose the myths, spread the facts, and save lives. Let us not wait for another headline.
Let us make blood pressure a national conversation before it becomes a personal tragedy. With awareness, treatment, and collective will, Ghana can stop the silence and stop the sudden deaths from the silent killer.
Written by: Ansah Moses Teye-Akam – Senior Statistician, Sociologist/Scientific Research Organisational Expert.
Email: moses.ansah@ statsghana.gov.gh/ansahmosesteyeakam@ gmail.com.gh Contact: 0244539034 / 0204359034
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