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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“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
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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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