Health Essentials
The salt wars will never end!
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Salt is useful when taken in moderation
IS SALT ENEMY NUMERO UNO?
I do not have a precise answer to this question but salt is definitely revered in the company of killers.
When heart and blood vessel diseases claim about 18 million lives each year worldwide and hypertension is one of the leading modifiable risk factors (the other factors are uncontrolled diabetes, high cholesterol, obesity, lack of adequate physical activity and cigarette smoking) for heart and blood vessel disease then I leave you to work the math since added salt is very often associated with hypertension.
Not everyone reacts to salt in the same way but for the majority of us anything more than half a teaspoon of salt a day (includes what we cook with, those in our snacks and processed food).
No one is born with a craving for salt, we learn this as we grow and keep eating more salt by the day. Many of us eat much more salt than we need and we are “rewarded” with high blood pressure, heart failure and other inconveniences related to fluid retention.
Do you add extra salt to cooked food? Do meals prepared at home come out of a box or can? Do you eat out of home often? A yes answer to any of the questions could mean you may be having too much salt.
Is it not time to shake off this salt habit? You are probably counting your calories to lose weight and exercising as well so why not watch your salt intake? It could be the cause of your difficulty to control blood pressure.
Salt like many other things is only useful when taken in moderation; we cannot live without it but too much brings a host of troubles. Salt may be obvious as in what we cook with but often times it is hidden. Who would have thought that many processed foods including canned foods such as corned beef, ketchup and some salad dressings contain loads of salt?
Two elements; Sodium and Chlorine make up salt and the sodium is often the centre of controversy. Excess sodium stays in body tissues and holds extra water causing swelling and raising blood pressure.
The elevated blood pressure then puts a strain on the heart. You may be aware that increased blood pressure affects almost all organs and this includes: the eyes, the brain, the kidneys and even the blood vessels.
Invariably people who eat a lot of salt have a high probability of developing hypertension and that may also be another reason for having high blood pressure running through some families.
The answer may be quite simple; most family members have similar eating patterns or tastes so everyone may be prone to an increased-salt diet leading to elevated blood pressure over time.
Many artificial flavours that we use in cooking also contain sodium, so imagine the harm you do when you add some of these flavours to food that you have already added your usual amount of “salt”.
The salt story does not end here. Excess salt intake has been linked with osteoporosis, dementia/forgetfulness and even Alzheimer’s.
It is interesting to watch people eat in restaurants and at home; some people will actually sprinkle salt over their food after almost every bite. People eating in restaurants will use the salt on the table aggressively probably making sure they are recouping every pesewa spent on the meal. Be careful you may be paying more on medication soon.
If your food tastes like there is a salt shortage, thank God and eat as-is. It is an outright CRIME to add salt to already cooked food no matter how bland it may taste. This last statement lays the fact bare; all restaurants that leave extra salt on a dining table are involved in crimes against humanity.
You are not a killer only when you draw a gun or knife to kill, you may use a “slow poison” such as a daily dose of extra salt. We will probably need some human rights activists to help us fight this war. I am really looking forward to the day that salt on restaurant tables will be banned.
No matter how particular you are about the salt content of the food you cook, if food manufacturers and restaurants are not regulated when it comes to the allowed salt content then the battle is only half won.
If we are able to reduce our salt intake to less than half a teaspoon a day (including all the hidden salt), it will be enough to significantly reduce the new cases of hypertension and by extension other heart diseases and complications of hypertension will also be reduced.
This simple act will save our country millions if not billions of Ghana cedis each year.
Reducing Salt Consumption
• Never add salt to cooked food
• Read food labels and avoid those with salt or high salt content (watch sodium)
• Eat a lot of fresh fruits and vegetables; they do not need added salt and they also contain potassium that lowers blood pressure.
• If you need snacks, choose unsalted ones.
• Flavour foods with garlic, onions, fresh herbs and lemon instead of salt
• If you have to add salt to food while cooking, add only sparingly.
Excess salt does not only cause diseases, it also drains our pockets as well as the national coffers as we try to control the damage it has caused. Winning the war against salt needs us to be more proactive; before you put anything in your mouth think about the salt (Sodium) content and make a smart decision.
You could be saving your life and that of others as well as creating wealth just by controlling salt intake.
Now I throw the question back to you; is salt ENEMY NUMERO UNO?
(*salt in this context refers to common salt / table salt etc. Other types of salts MAY have added benefits)
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
*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 – “The taste for salt is not inborn. Saltiness is something we’ve learned and eating salty foods fuels the craving”.
Reference:
1. Health by Choice Not Chance – Aileen Ludington & Hans Diehl
2. Shaking the Salt Habit – Jennifer Nelson & Katherine Zeratsky
By Dr. Kojo Cobba Essel
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 betide 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 is not 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
- Create darkness in the room
- Sleep is easier when your room is dark. A bright room may be a challenge especially if you already have a bunter with sleep.
- Have a Regular sleep plan
- Keep to the safe time you go to bed and also time you wake up. Regularity is key.
- Ensure room is cool and well ventilated
- An extremely hot or cold room may keep you awake just tossing and turning. A nice breeze makes sleep even better.
- Wind down or unplug about an hour to bedtime
- 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 5 minutes meditating or speaking to God.
- Avoid phones, laptops, work in bed/bedroom
- 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 give you a nightmare with your eyes wide open.
- Exercise
- 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.
- Watch your food intake; don’t overeat, avoid spicy food and lots of oil
- 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.
- Watch what you drink; stimulants may affect your sleep e.g. caffeine, fizzy drinks, alcohol and energy drinks
- If you have trouble with sleep or you do not want your sleep to be disturbed in any way, avoid these 4 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.
- Discuss with your doctor when to take some of your prescribed medication
- 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.
- Writing your TO DO LIST for the next day relaxes the brain
- 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.
- Get professional care to diagnose and manage medical conditions
- 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
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These last few months of 2026, I am embarking on a new journey. Over the past several months I have tried out some aspects of my “new way of life” but not in the manner I am doing now and I am sure you are doing same too. Draft your own points based on what is important to you and let us begin the journey together. It is never too late.
Many of the things I am working on now are guided by years of interaction with different people, what may be my purpose in my opinion, great family and friends and the type of wisdom that comes only with years.
- Self-Care
Quite often we try to take care of everything and everyone without ensuring we are appropriately “charged”. There is nothing to give out if you are empty. Self-care is NOT a luxury and it has taken me years to appreciate this;
- I will add a new hobby I have been toying with.
- Surrounding myself with like-minded people who energise me, make me laugh and be the best version of myself. Building Social capital pays.
- I am spending quality time with God daily
- Spending time in nature is key and I ensure that I take much needed breaks
- Spending a few minutes a day to meditate, exercise and spoil myself sometimes
- I will have some hours each day that will be blocked out as “no phone time”
- Keeping a Goal Diary
Many people have described ways of putting down your goals and seeing them happen. My coach taught me the power of VISUALISATION but over the years I went off that golden path. It’s time to get back. This is what I am doing now;
- In a diary I am writing everything I want to be or do as long as I have breath. No pressure.
- I am writing in the present tense; “I am spending an amazing week in a 7-Star resort with the people I love the most”
- I will look at this list everyday
- Start a Gratitude Bank
I listened to this recently and though it was not referred to as a Gratitude Bank, I believe that is exactly what it is
- I picked a diary to write in but others choose a transparent container to drop in written points. Choose what you are comfortable with.
- At the end of each week I will write something(s) I am grateful for and put in the container.
- Whenever I feel “ungrateful” I will read through them to remind myself how blessed I am and surely I will be holding the “evidence”
- On December 31, I will go through the list irrespective of my mood.
- Practice. Practice. Practice
This is exactly as it is – whatever you have written out in your diary to do from self-care through your goals etc. prioritise or focus on a few at a time. As you practice e.g. meditating, exercising, eating right and the many great things you want to do, these will all GROW. Whatever you practice GROWS.
- Make the world a better place
I believe that we can make a difference in our corner no matter the challenges.
- That smile will change someone’s life
- An act of kindness is contagious and the giver, receiver and all those observing benefit immensely. Let us spread kindness.
- The Blood Bank on my mind for this year and beyond.
What are you focusing on, what are you practicing?
Do share your list with me via email.
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 –“Never change your originality for the sake of others because no one can play your role better than you. So be yourself. You are the best.” – Unknown
References:
- Unravelling the Essentials of Health & Wealth; Dr. Kojo Cobba Essel
