Health Essentials
Weight loss and nutrition: How do I go about it?
Variety is definitely the spice of life and this year we will read from different professionals who will provide us with priceless nuggets to enhance our health and wellness. In our quest for weight loss, FAT LOSS should be the goal so even if your scale reads the same but your clothes fit better, you may have lost fat and gained healthy muscle that generally weighs more (3x) than fat of the same size.
I introduce Salomey Kokoro, a Registered Dietitian who contributes to www.healthessentialsgh.com. You will pick a line or two even if this is a path you have taken several times. Salomey writes; In this day and era, where we get everything at the click of a button, Technology has made life very easy and convenient but unfortunately it has rendered us busy, inactive and prone to numerous health conditions. People in their late 20s, 30s and 40s are now susceptible to many lifestyle diseases like Diabetes, High Blood Pressure, High Blood Cholesterol, Heart Problems etc. which were earlier considered to affect people above 50yrs of age. Obesity and overweight has been ranked as the leading cause of many of these lifestyle diseases. The alarming fact is that majority of people do not know their weight status (whether obese or overweight), they reach this sad realisation only when the complications of obesity begin to set in. It is important that each individual makes a conscious step to know their weight status and begin to make positive efforts towards losing or maintaining weight. Our weight loss goals may come in various forms: losing that tummy pouch/pot belly, losing the baby fat after delivery, dropping down a few dress sizes, losing those flabby arms, get that hourglass figure or build up some muscle. Regardless of how little the goal may seem it will require conscious and active efforts to successfully achieve this, unfortunately there is no quick fix, magic pill or tummy shrinking belt, to make this happen. “If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” –Maya Angelou Ever wondered what life is going to be like in the next five years? The limitations that your current weight may pose on your lifestyle? The possible health complications that may arise? The strain it may put on your marriage/sex life? The possible reduction in your energy levels and productivity? The possible joint associated pain it may pose during old age? These and many more questions should be a source of motivation during our quest to lose weight. The mere act of contemplating starting the weight loss journey means you have taken the first step towards change. The next step is to seek the right professional advice on what the process entails and how to go about it. The World Wide Web is loaded with a lot of information but unfortunately about 70 per cent of this information are either diluted truths or mere fallacies. Again information out there are not individualised, usually written to suit the general public so following such advice may not give you the best possible outcomes. “Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen In the human body, weight loss and weight gain has everything to do with eating. This is because food gives us energy (calories) needed for living and going about our daily activities. This calorie needs to be expended but due to the sedentary nature of our 21st century jobs and general daily lifestyle, a bulk part of the energy we consume is stored in the body in the form of fat simply because we are not physically active or we consume more energy than our body requires. Basically: we lose weight when we eat less calories than we expend. Conversely, we gain weight when we eat more calories than we expend. So to successfully lose weight or maintain your current weight, you need a proper and accurate understanding of calorie and nutrient content of common foods, appropriate meals for weight loss, meals and practices that hinder weight loss, best cooking methods, appropriate times during the day to eat, quantity of food to eat at a sitting and so on. 4 Common meals that hinder weight loss – Soda drinks – Oily soups/stews e.g. palmnut soup, groundnut soup, palava sauce etc. – Fried food and snacks e.g. fried meat, chips, kelewele etc. – Excessive intake of fruits A Registered Dietitian is your best shot at receiving professional advice tailored to suit your body requirements and lifestyle. A detailed nutrition assessment coupled with evidence based research information is the basis of advice meted out by the Dietitian. Book an appointment with a dietitian now and start making the change you have always wanted to make. “There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.” –Dr. Denis Waitley Written by: Salomey Kokoro, RD Founder: RdSali Nutrition RdSali is a for – purpose company looking to better the lives of individuals, families and communities by providing credible and relatable healthy eating services.
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
(dressel@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 – “Keeping our surroundings clean and ensuring personal hygiene with an emphasis on washing our hands regularly and properly with running water and soap will get rid of most of the diarrhoeal and respiratory diseases that we suffer from!”
By Dr. Kojo Cobba Essel
“Me nyare n’anso me nti ap)” is a popular Akan saying that can be translated into English as “I am not ill, yet I feel unwell.” It is 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 the physical aspects such as pain, heart disease, or infections.
Other equally important aspects of wellness exist, and these may be classified as Social, Mental, Spiritual, Financial, and Digital Health and Wellness.
Do not be surprised when your doctor begins to ask you questions about your social network, such as those you have close ties with—family, friends, or both. Longevity depends to a large extent on one’s social support system or network.
As the American Heart Association notes, “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. 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. Sharing your challenge may just be enough, or this friend may be able to advise you appropriately. It is easy to laugh with such friends and not be worried about being judged. 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 produces 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”—you could be bedridden, in a coma, or have multiple organ challenges. We should all aim for 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 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.
While you work on your social connections, let us breathe our way to great health by following the steps below. Repeat these steps daily:
- Sit in a quiet place.
- Avoid tight clothing (loosen your belt, necktie, or other constricting clothing).
- Take deep breaths through your nostril and exhale slowly through partially closed lips.
- At the peak of your initial inhale, take in another breath and hold for a count of 4 before exhaling.
- Expand your belly as you breathe in.
- Focus on your breathing and forget about everything else.
- When your focus drifts off (and it will about 50% of the time), acknowledge the thought but quickly return to your breathing.
- Continue breathing in and exhaling for five minutes.
- 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 every day, 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)
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): “Lack of sleep may predispose you to many diseases including a STROKE. Jump into bed an hour earlier and sleep a stroke away.”
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.”
Join us at the La Palm Royal Beach Hotel for our end-of-year Wellness Festival on Saturday, 29th November 2025, from 6 a.m. to 10 a.m. You should not miss this event. All six pillars of wellness will be at play.
By Dr. Kojo Cobba Essel
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
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
Join our WhatsApp Channel now!
https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
