Health Essentials
Sleep may not always be the answer to your needed rest
Sleep is powerful and definitely one of the major legal performance enhancing drugs of all time but even sleep answereth not all questions related to adequate rest.
“Doctor, I am so tired. I still feel drained even after a 10-hour sleep.”
“I feel lonely, unappreciated and extremely tired. Help me doctor.”
These are two of the numerous examples that clients complain of on a daily basis. We are in “an energy crisis that has nothing to do with oil and gas” and unless we learn to take the necessary breaks and make minor adjustments to our way of life we are heading for a generation that has burnt-out high achievers. I am only drawing attention to a crisis that is often overlooked.
Deep, adequate sleep is an extremely powerful life-changing natural phenomenon that many people trample upon. If you had to make a single change to your life to grow healthier I will suggest you sleep more if you sleep less than seven or eight hours a day. Yes, napping also has an energizing role in our health quest. Rest is such a broad and grey area and it appears sleep is only part of the whole enigma of REST. Now you will understand why an evening with family or friends out of home after a tiring week invigorates you. Also there must be some magic spending time by the seaside even if you don’t sleep. How about playing music with friends? Rest is much more than sleep and though sleep is extremely important all the other forms of rest do matter as well.
A look at the 7 types of rest
1. Physical rest
a. We all know that feeling when you just want the body to take a break. It turns out physical rest can be broken down into two
i. Passive Rest ; lying down, sleeping, napping
ii. Active Rest; yoga, massage, stretching etc.
2. Mental rest
Typically one feels irritable, forgetful and unable to concentrate at work etc. May get eight hours of sleep yet feels horrible. This may be tell-tale signs that you need mental rest
How to fix this;
- Switch off your brain. Take short breaks every two hours talk about or write down your feelings so you are not carrying them around
3. Sensory rest
With the noise all around, bright lights, screen time and a host of others, our senses feel overwhelmed.
How to fix this;
- Simply close your eyes for a minute
- Unplug intentionally; Take a break from computers, phones, bright lights, noise and conversations
4. Creative rest
It is important to awaken the excitement deep within us. The glitter in our eyes. That is another realm of rest.
How to fix this;
- Walk in a beautiful place in nature, watch a movie, play a musical instrument, garden or do art. The good news is you do not even need to be good at it.
5. Emotional rest
Often we are unable to say NO when that is exactly what is needed. We accept additional engagements only to sit in our corner later and feel lonely and unappreciated.
How to fix this;
- Cut back on people-pleasing “adventures”
- Create time to freely express your feelings and emotions. “ME-TIME” and SELFCARE can’t be over emphasised
6. Social rest
It is rare to find someone who needs emotional rest BUT has no social rest deficit. They often come as a “couple”. We need to be able to differentiate between relationships that energise us and those that drain all we have.
How to fix this;
- supportive and positive people, rather than people that exhaust you.
- Engage in conversation and stay focused. Paying attention does wonders to our brain
7. Spiritual rest
We all need to rely on the power of a superior being and for me it is GOD! We need that sense of belonging (child of God), love and a PURPOSE. That gives us the needed rest
How to fix this;
- Prayer
- Praise and worship to The Almighty
- Meditation
- Service to the community
My advice is let us put all these into practice as often as possible. Every day is possible. Do not wait till you are too tired or feel totally broken before you search for these tips. The time is now and remember SLEEP is supreme but we need the other forms of rest to be complete. Seek professional medical care if you continue to feel “unrested”.
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 – “Whatever you practise grows stronger, what are you practising now?”
References:
1. Saundra Dalton-Smith, MD – ideas.ted.com
Health Essentials
Wellness nuggets that work magic
2025 appears to be in a hurry, but isn’t that what we say every year? Information overload is real and when it comes to health and wellness not all we come across is backed by science
I have been thinking about CERVICAL CANCER AWARENESS and a number of the nuggets will look at this preventable / manageable cancer. My goal regarding cervical cancer prevention is to encourage, coerce all ladies in the age group to be screened.
The watch word(s) should be prevention and early detection of changes.
1. Cervical cancer is the most preventable of all female cancers. Do the following.
a. Have regular cervical screening tests e.g. once every three years depending on findings
b. Get vaccinated against Human Papillomavirus (HPV)
c. Practice safe sex
d. Live a smoke-free life
e. Eat a balanced diet to help support your immune system
2. Signs and symptoms of Cervical Cancer you should not ignore
a. Vaginal bleeding that is abnormal for you
b. Bleeding after sexual intercourse
c. Bleeding between periods
d. Heavier periods than usual
e. Changes in vaginal discharge
f. Pain during sexual intercourse
g. Persistent pain in your pelvis or lower back
3. Risk factors for Cervical Cancer
a. Any woman with a cervix
b. Anyone who is sexually active
c. Anyone with an HPV infection
d. Anyone who smokes and drinks alcohol
e. Family history of cervical cancer
4. The Human Papilloma Virus is the most common sexually transmitted infection and is the cause of almost all cervical cancer (WHO).
5. Exercise has that immediate effect of improving your mood, focus and attention. With increased exercise over your lifetime, you slow the expression of diseases such as Alzheimer’s and Dementia.
6. The best way to burn off the stress hormones without having to change your thinking is to move and sweat. Run, dance, jump, swim, stretch or skip; do something vigorous and lively. Yoga is also fabulous, as it combines movement and breathing.
7. Self-Care Check List 1
a. Listen to your body
b. Move more
c. Eat healthy
d. Breathe right
e. Avoid harmful substances and excess of anything
f. Get enough sleep
g. Cultivate gratitude and joy
8. Your thoughts, your feelings, your emotions, your beliefs literally communicate with every aspect of your biology every second. Yes your thoughts communicate with your cells. They all help to determine so much about your health.
9. Some Longevity Principles
a. Avoid ultra-processed foods
b. Get quality sleep
c. Strength exercises is a MUST!
d. Build community and purpose
e. Practice stress management
10. Food is not only a source of energy, joy, connection and pleasure; it can also rejuvenate us and even reverse disease. Would you rather be powered by junk food?
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 – “with better access to vaccination, screenings and treatments, cervical cancer can be eliminated.”- WHO
Reference:
1. Cervical Cancer Awareness – The Bank Hospital
2. Cervical Cancer Awareness – Medpluspharmacyng
3. World Health Organization (WHO)
4. VK Fitness
5. Dr Mark Hyman
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Health Essentials
Pause and reflect: Lifesaving power of pets
In a country filled with stress, social unrest and lingering scars of a pandemic, pets have emerged as silent healers, loyal companions and even lifesavers.
From the bustling streets of Accra to the rural communities in the Northern Region, pets have been woven into the social fibre that offers a sense of hope. Science calls it the ‘Pet effect’, while others call it a blessing.
This marks the untold story of how pets are saving humans emotionally and psychologically across the globe.
Cultural tapestry of pets in
societies
Historically, animals have held diverse roles in societies – right from being guardians, through to being helpers on the farm and fast becoming symbols of spiritual importance.
In the Konkomba society for instance, certain animals like dogs, rabbits, and cats are revered; often associated with spiritual beliefs and cultural values. Proverbs such as ‘Taa bɛɛn Ubɔŋban daar’ (Don’t look for a dog on the day of hunting) underscores the significance of companionship as an attribute that pets embody in our society.
This cultural root significantly deepens the bonds between humans and their pets, reinforcing animals as a symbol of comfort.
Emotional boosters
In Ghana where mental health struggles are mostly stigmatised, pets offer judgment-free comfort. In Accra for instance, a number of households cherish dogs and cats hence nurturing bonds that transcend mere utility.
Pet ownership has grown as a natural way of promoting mental well-being and emotional support in times of personal or societal unrest, acting as silent witnesses and comforters.
Research from the American Psychological Association shows that interacting with pets lowers cortisol levels (stress hormone) while increasing serotonin and dopamine, chemicals linked to happiness.
The research indicates that Therapy dogs in hospitals, schools, and disaster zones provide comfort, proving that animals have an innate ability to soothe human anxiety and depression.
The use of therapy dogs as therapeutic agents helps in reducing aggressive behaviours, anxiety, and posttraumatic stress symptoms.
This suggest that animals provide a significant calming and therapeutic effect on patients with psychological disorders.
In an interview with a health expert at Nkwanta St Joseph Hospital, Doctor Emmanuel Mardo, said the use of trained therapy dogs was growing in the western part of the world due to health benefits on humans.
However, he noted that the use of these therapy dogs was rare in Africa. Even though most households have dogs or cat, these animals are there for security purposes and not as a companion.
“I’ve read about the benefits of therapy dogs in other countries like UK and America but it’s not a practice I know about here in our country,” Dr Mardo stated.
He acknowledged the potential benefits of such an initiative, stating that it could be very essential if implemented in our hospitals.
“Personally, I believe that it is a very good initiative and since it is working for other countries, it can equally work for us,” he added.
Physical health benefits
Having a pet encourages an active lifestyle. Dog owners, for instance, are more likely to meet daily exercise requirements through walks, which aid in reducing the risks of obesity and heart disease.
In an encounter with Mr Greg, an Australian dog owner in Osu-Accra, he shared benefits he derives from having a dog.
“Billy gives me the motivation to walk longer distances and yeah, his presence provides a sense of security for me. He deters potential threats and I don’t feel lonely when I’m taking a walk with him,” he noted.
The American Heart Association’s 2013 statement on pet ownership also links pet ownership to lower blood pressure and improve cardiovascular health. According to the statement, an increase in physical activity can lead to a 24 per cent reduction in the risk of early death.
Daily exercise lowers blood pressure and cholesterol levels and hence decreasing the risk of a heart disease.
Safety and security benefits
Pets play a significant role in enhancing security in various ways. They serve as a deterrent to potential intruders, protecting homes and properties from break-ins.
In an interview with Ms Faustina, a trader at Agbogbloshie, she shared her reasons for keeping multiple dogs around her property.
“I keep dogs because they protect my house. Whenever someone unfamiliar approaches, they bark and alert me,” she stated.
She also noted that the pets provide her with a sense of warmth and companionship, which helps her to alleviate feeling of loneliness as a single woman.
According to her, “Having pets around makes me feel less alone; they bring warmth to my life.”
Speaking with Mr Tayoume Kennedy Babuime, a Leading Fireman of the Ghana National Fire Service (GNFS), he also stated that dogs are used for operations such as search and rescue, detection of explosives and narcotics, and pursuit of suspects.
“Dogs are very important in our rescue operations. Their sense of smell enables us to locate people trapped in burning buildings or under debris. Especially, well trained sniffer dogs are the ones we mostly use in our operations because they have the ability to detect scents far stronger and quicker than humans which makes them more suitable for our search and rescue missions,” he explained.
Pets are far more than just animals we keep at home. They are therapists, fitness coaches and family.
In a country battling high fuel prices, political noise and endless stress, pets remind us to pause and reflect on what truly matters: love in its purest and furriest form.
Therefore, the next time you see a stray dog wagging its tail on Chorkor Road or a goat nuzzling a tail in Bawku, remember, these creatures are not just surviving Ghana’s chaos. They are saving us from it.
The writer is a Level 300 student of UniMAC, GIJ
By Cynthia Nnankorla Bikarl
