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Show me your friends and I’ll show you your health span

• Friends sharing their challenges

Friends sharing their challenges

“Me nyare n’anso me nti ap)” this is a popular akan saying that can be translated into English as “I am not ill, yet I feel unwell.” It’s that feeling when you just can’t place a finger on what is not right with you.

Today, I can confidently inform you that if you have felt this way in the past, you certainly had a point. Medical science has come a long way and we know that health and wellness go far beyond what we are used to; pains, heart disease, infections etc. that form physical health/wellness.

Other equally important as­pects of wellness exist, and these may be classified as social, men­tal, spiritual, financial and digital health and wellness.

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Do not be surprised when your doctor begins to ask you questions about your social network such as those you have close ties with i.e., family or friends or both. Longevity depends on a large extend on one’s social support system or network.

This is how the American Heart Association puts it “lack of SOCIAL CONNECTION is associated with increased risk of premature death from all causes, especially among men.”

This is no open ticket to spend all of one’s after work hours hanging out with friends under the disguise that you are prolonging your life or reducing your risk of premature death. Moderation is key in all things and your strong social ties need not be a whole village, all you need is a handful of loyal friends or family who know you inside out and have your wellbe­ing at heart.

If you are stressed out or have any mental health chal­lenges, you should be able to speak to a close friend and sharing your challenge may just be enough or this friend may be able to advice you appropriate­ly.

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It is easy to laugh with such friends and not be worried about being judged and laughter as you know is MEDICINE. Close contacts may prompt you to take your physical health seriously but even if they don’t, that bond you share, the sense of belonging causes the body to produce feel good hormones that protect you and prolong your health span.

I prefer health span to lifes­pan simply because lifespan refers to just being alive but one may not be “living” as you may be bedridden, in a coma, have multiple organ challenges etc. We should all aim at a long health span.

The art of building strong so­cial connections is one reason we need to work on getting our chil­dren away from their phones and other gadgets that deprive them of the opportunity to talk to their peers, share physical contact and form lifelong relationships.

Dear friend, choose your friends wisely if you want to live a long, healthy and happy life.

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While you work on your social connections, let’s breathe our way to great health by following the steps below and repeat these steps daily;

1. Sit in a quiet place.

2. Avoid tight clothing (so loosen your belt, neck tie or other constricting clothing).

3. Take in deep breaths through your nostril and exhale slowly through partially closed lips.

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a. At the peak of your initial inhale, take in another breath and hold for a count of 4 before exhal­ing.

4. Expand your belly as you breathe in.

5. Focus on your breathing and forget about everything else.

6. When your focus drifts off (and it will about 50 per cent of the time), acknowledge the thought but quickly return to your breathing.

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7. Continue breathing in and exhaling for 5 minutes.

8. Increase the duration of this breathing/mindfulness over time.

…and remember to teach your friends to breathe too, after all together you will live a long healthy and enjoyable life.

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).

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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.’

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Thought for the week (1) – “Lack of sleep may predispose you to many diseases including a STROKE. Jump into bed an hour earlier and sleep a stroke away. You cannot be healthy during WAR or VIOLENCE, let’s all pray and work towards PEACE in our WORLD”

Thought for the week (2) – “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

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Relationship

 The importance of emotional intelligence in relationship and marriage

AS a marriage counsellor and pub­lished author of marriage books, I have seen firsthand the pro­found impact emotional intelligence can have on relationships and mar­riages. Emotional intelligence is the ability to recognise and understand emotions in yourself and others, and to use this awareness to guide thought and behaviour. In the context of relationships and marriage, emotional intelligence is a game-changer.

Emotional intelligence involves be­ing aware of your emotions, managing them effectively, and using empathy to understand your partner’s feelings. It is about being attuned to the emo­tional nuances of your relationship and responding in ways that foster connec­tion, trust, and intimacy.

In relationships and marriage, emotional intelligence helps part­ners navigate conflicts, communicate effectively, and build a deeper con­nection. When both partners have high emotional intelligence, they are better equipped to manage stress, re­solve conflicts, and show empathy and understanding towards each other.

Benefits of emotional intelligence in relationships

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1. Better communication

Emotional intelligence helps part­ners communicate their needs, feel­ings, and concerns more effectively.

2. Conflict resolution

Emotionally intelligent partners can manage conflicts in a more construc­tive and respectful way.

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3. Deeper connection

Emotional intelligence fosters em­pathy, understanding, and intimacy in relationships.

4. Increased trust

When partners understand and manage their emotions effectively, they build trust and stability in their relationship.

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Practical tips for building emotional intelligence in relationships

1. Practice self-awareness

Understand your emotions and how they impact your interactions with your partner.

2. Develop empathy

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Make an effort to understand your partner’s feelings and perspective.

3. Communicate effectively

Use emotional intelligence to guide your communication and conflict res­olution.

4. Manage stress together

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Support each other in managing stress and emotions.

By focusing on emotional intelli­gence, couples can create a more loving, supportive, and enduring relationship.

To be continued …

Source: Excerpts from “COURTSHIP MATTERS: Keys to a Fulfilling Lastin­Marriage” Book by REV. COUNSELOR PRINCE OFFEI (Lecturer, Published Author, and Marriage Counsellor).

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ORDER BOOK NOW:

https://princeoffei22.wixsite.com/ author https://princeoffei22.wix­site.com/website

COUNSELOR PRINCE & ASSOCIATES CONSULT (CPAC COUNSELLOR TRAIN­ING INSTITUTE)

 By Counselor Prince Offei

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Relationship

Not all snoring is created equal

When people are unable to dif­ferentiate between your snore and a locomotive engine or a trumpet that could break down walls, it may not just be a nuisance to your bed and housemates, but it may signal a serious medical condition.

Loud snoring may be a warning that you have Sleep Apnoea, a condition that opens doors to several serious life-threatening complications.

Not every snoring is associated with sleep apnoea and also there may be sleep apnoea without snoring.

Sleep Medicine is no luxury, we need to do everything possible to get good quality sleep, especially when sleep is one of the greatest legal performance enhancing ‘drugs’ known to man.

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In sleep apnoea, breathing repeat­edly stops and starts during sleep. It may be as often as 30 times in an hour. This shortchanges our brain of oxygen, and it is a potentially danger­ous sleep disorder.

Types of Sleep Apnoea;

• Obstructive Sleep Apnoea (OSA)

o The commonest by far. Throat muscles relax and block flow of air

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• Central Sleep Apnoea

o Brain does not send proper signals to muscles controlling breath­ing

• Complex Sleep Apnoea

What may signal Sleep Apnoea/ What to look out for

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• Loud snoring

• Episodes in which you stop breathing during sleep — which would be reported by another person

• Gasping for air during sleep

• Awakening with a dry mouth

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• Morning headache

• Difficulty staying asleep, known as insomnia

• Excessive daytime sleepiness, known as hypersomnia

• Difficulty paying attention while awake

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• Irritability

• You may just not be able to complete a movie?

• Involved in minor accidents at home, work or even on the road?

Get checked out. Even children may suffer from sleep apnoea.

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What increases our chance of devel­oping Sleep Apnoe?

• Excess weight or fat.

• Neck circumference. People with thicker necks might have narrow­er airways.

• A narrowed airway. Tonsils or adenoids also can enlarge and block the airway, particularly in children.

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• Being male. Men are two to three times more likely to have sleep apnea than women. However, women increase their risk if they’re overweight or if they’ve gone through menopause.

• Being older. Sleep apnea oc­curs significantly more often in older adults.

• Family history. Having fami­ly members with sleep apnea might increase your risk.

• Use of alcohol, sedatives or tranquilisers.

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• Smoking. Smokers are three times more likely to have obstructive sleep apnoea

• Nasal congestion. If you have trouble breathing through your nose — whether from an anatomical problem or allergies — you’re more likely to develop obstructive sleep apnea.

• Medical conditions. Conges­tive heart failure, high blood pressure and type 2 diabetes are some of the conditions that may increase the risk of obstructive sleep apnea. Polycystic ovary syndrome, hormonal disorders, prior stroke and chronic lung diseases such as asthma also can increase risk.

What complications may

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occur from untreated Sleep

Apnoea

Sleep apnea is a serious medical condition. Complications of OSA can include:

• Daytime fatigue. The repeat­ed awakenings associated with sleep apnea make typical, restorative sleep impossible, in turn making severe day­time drowsiness, fatigue and irritabili­ty likely.

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You might have trouble concentrat­ing and find yourself falling asleep at work, while watching TV or even when driving. People with sleep apnea have an increased risk of motor vehicle and workplace accidents.

You might also feel quick-tempered, moody or depressed. Children and adolescents with sleep apnea might perform poorly in school or have be­haviour problems.

• High blood pressure or heart problems. Sudden drops in blood oxygen levels that occur during OSA increase blood pressure and strain the cardiovascular system. Having OSA increases your risk of high blood pressure.

OSA might also increase your risk of recurrent heart attack, stroke and irregular heartbeats, such as atrial fibrillation. If you have heart disease, multiple episodes of low blood oxy­gen (hypoxia or hypoxemia) can lead to sudden death from an irregular heartbeat.

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• Type 2 diabetes. Having sleep apnea increases your risk of devel­oping insulin resistance and type 2 diabetes.

• Metabolic syndrome. This disorder, which includes high blood pressure, abnormal cholesterol levels, high blood sugar and an increased waist circumference, is linked to a higher risk of heart disease

• Liver & Kidney problems

• Sleep-deprived room or house mates

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• Complications during surgery and also with some medication

Lifestyle modifications that may help

• Lose excess fat. Even a slight weight loss might help relieve constriction of your throat. In some cases, sleep apnea can resolve if you return to a healthy weight, but it can recur if you regain weight.

• Exercise. Regular exercise can help ease the symptoms of obstructive sleep apnea even without weight loss.

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• Avoid alcohol and certain medicines such as tranquilisers and sleeping pills. These relax the muscles in the back of your throat, interfering with breathing.

• Sleep on your side or abdomen rather than on your back. Sleeping on your belly has many posture related challenges but we may adopt that briefly as we work on definitive treat­ment.

• Don’t smoke.

Diagnosis and Treatment

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There is help so if you think you may have sleep apnoea do not hesi­tate to speak to your doctor.

A few questions, examination and Sleep Studies and a diagnoses may be reached and the appropriate treat­ment, advice or support systems put in place.

Yes, the options vary from just lifestyle modifications to the famous CPAP, implants and even surgery BUT do seek help, not only will you feel brand-new when the condition is resolved, you may be saving relation­ships.

……definitely not all snoring is creat­ed equal. Find out about yours.

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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)

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*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 (1) – “I am hard pressed to choose the greatest legal performance enhancing drug. Is it good quality Sleep or Exercise?”

By Dr. Kojo Cobba Essel

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