Health Essentials
When the prostate screams for recognition
I love the years when we competed on whose urine stream could go the farthest, then as time went on we engaged in “more important” competitions but recently the topic quite often centres on how often one wakes up at night to urinate. Sleeping throughout the night with no interruptions is now worn as a badge of honour. An abrofo nkatie (or chestnut sized if you prefer sophistication) sized structure has more control on all these competitions than you can imagine. If you have not heard about the prostate gland yet then you are probably well below your fourth decade in life and it does not matter if you are male or female. This time our ladies have been spared the direct troubles that may accompany a prostate; MEN ONLY! The prostate is sandwiched by the bladder and the penis and the rectum is behind it. The urethra then runs through its centre. We will realise soon that these structures closely associated with the prostate have a story to tell when changes occur. The primary role of the prostate is to secrete a fluid that nourishes, protects and transports the sperms safely to their destination. Most people associate the prostate only with prostate cancer and who wouldn’t BUT the prostate has other challenges to contend with and we will focus on the main ones today; 1. Prostatitis 2. Benign Prostatic Hyperplasia (BPH) 3. Prostate Cancer Fortunately for us all three above
can be managed especially when we start early and do not wait for complications.
PROSTATITIS
Common in men below 50 years. May be classified as acute or chronic. It may be as a result of bacterial infection through sex or urinary tract infection but may also be as a result of trauma. Symptoms
• Fever and chills, pus-like discharge through
• Frequent urination , burning sensation during urination or difficulty urinating
• Pain in groin, painful orgasms
• Pain in bladder, testes, penis
• Erectile dysfunction
BENIGN PROSTATIC HYPERLASIA (BPH)
This is not cancer! There is an increase in size of the prostate though the actual cause of the increase in size is unknown, there is an association with male hormones. The increase in size is also associated with age. I have had the unpleasant experience of witnessing grown men sweating and crying in pain as they are unable to pass urine even though they have a full bladder and this is because the enlarged prostate has blocked the urethra where the urine exits. Fortunately medical science has made it possible to offer quick relief, well that is once the person can get to a professional. Symptoms
• One urinates frequently especially at night
• There may be urgency; you need to “evacuate” urine once you get the urge otherwise you may wet yourself.
• There may be difficulty starting to urinate and you may have to strain
• Poor urine stream; remember the competitions of yesteryears?
• Intermittent urine stream; urine stops midstream and then resumes when you coax it enough
• Terminal dribbling; after urinating you may continue to drip hence men beyond a certain age tend to shake the penis after the act
• Urinating may be painful
• Blood may be in the urine; sometimes the blood may not be visible to your eye
PROSTATE CANCER
This is one of the commonest diagnosed cancers in men. In Ghana the prevalence of prostate cancer is about seven per cent (among 50 to 74 year olds) and the average age of diagnosis is 66 years. Most prostate cancers are slow growing and many people die with the cancer and NOT FROM the cancer. This cancer is commoner among black males and may appear at an earlier age and often more aggressive and lethal. Risk factors
• Age; increase change of getting this cancer as you grow older
• Race; being black may mean a higher risk
• Family History; when others in your blood line have had a brush with prostate cancer then be alert
• Fatty foods, sedentary life
• Obesity is often blamed as well but I have seen people slimmer than me have to deal with this. Get screened
Symptoms When prostate cancer has not spread beyond its walls
• Frequency, nocturia, straining, blood in semen or urine
• Weak or interrupted urine flow
• New onset erectile dysfunction
• Pain at micturition ( not common) When the cancer spreads
• Pain in back, hips, thighs etc.
• Unexplained weight loss
• Fatigue
• Change in bowel habits such as constipation etc. There are various steps to diagnose prostate cancer, BPH or prostatitis and we will delve into these later but a few lines on the PSA is in order. The prostate specific antigen (PSA) is an enzyme that may be used to screen for prostate cancer but it should be noted that like all tests it has its downsides. It is elevated whenever there is an irritation of the prostate. It may be elevated in other conditions other than prostate cancer such as;
• Inflammation such as in prostatitis
• Certain anal/rectal examinations
• Severe constipation
• Extended sexual intercourse (I am not sure what extended means)
• Passing a urinary catheter
PROSTATE CARE/RISK REDUCTION
• Choose healthy foods; lots of fruits and vegetables
• Choose healthy foods over supplements
• Keep a healthy weight
• Exercise most days of the week
• Report symptoms discussed quickly
• Get screened. And do alert your doctor if you have a family history of prostate cancer Men, it is time to take care of our prostates and dear ladies do keep an eye on the prostates that are dear to 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/ St Andrews Clinic/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 –“Prostate cancer is the most common cancer in men with more than one million new cases diagnosed each year worldwide (according to the World Cancer Report 2014: 1,111,689 cases identified in 2012).
By Dr. Kojo Cobba Essel
Don’t we all dream of a life that is filled with laughter? That may be a reason for chasing big bucks, which like the golden-fleece eludes the majority of us. Financial Wellness is extremely important but there are other factors that make us happy and healthy and eventually wealthy.
You definitely do not need to live in Finland to experience happiness even though many people agree that is the “headquarters” of happiness. The happiness in Finland for instance is based on the provision of basic infrastructure and services, minimal corruption and strong social support among others. These go a long way to minimise anxiety making room for one to enjoy the good things of life.
Then when you live in Sikaman and any of its other cohorts, it is challenging to have those in authority create the environment where you can be happy. That’s why you need to “happy yourself” and the happiness hacks below will help you do just that. Even if you live in Finland, you will gain much more by following these steps.
- Wake-Up Ritual
- Say to yourself that today will be a beautiful day or a great day
- Ask God what He has in store for you. Use me Lord (if not a Christian what you believe in will be useful as well.
- Remind yourself of your purpose in life and get out of bed
- Do not grab your phone as the first thing for the day.
- Pray
- Talking to God has a way of calming our nerves. It brings about unexplained peace and when we add praise and worship then the floodgates open. That is how to win battles against unhappiness.
- Smile
- Definitely floods your body with feel good hormones and insulates you from stress
- Smiling is infectious so the more you smile the better and you set off a smiling OR happiness domino effect.
- Meditate
- Extremely good for your brain and an easy way to start is to do deep-breathing and just focus on your “breath” excluding all others. That is what some will prefer to call mindfulness. Being in the moment has immense benefits. Things you never knew existed suddenly spring up.
- Exercise
- That wonder drug that trumps virtually all others. Like smiling it does pour out feel good hormones. Strength training even goes an extra mile causing our muscles to act as “pharmacies” that pour out life-changing signals every time they contract.
- Be kind to yourself & to others.
- We are often too harsh on ourselves. Give yourself a break. Self-care is the real deal!!
- Being harsh to others has no benefits.
- Spend some time doing nothing
- We need to re-set from time to time. Spend about 10 minutes a day doing absolutely nothing. There is happiness and innovation in “idling”. Do not abuse idling though
- Spend time with loved ones
- This is another powerful happiness “hack”. You have to make time and be intentional about this; talk on phone, send messages, arrange to meet for a drink or meal. Social Wellness ranks very high on the happiness index and it’s fairly easy to plug into it.
- While spending time together remember that your choice of food and drinks also impacts on how happy or sad or anxious you may feel.
- Indulge in a hobby
- Our bodies and brain love variety. Do you have a hobby? Get one
- Write in your gratitude diary
- That is all it takes – keep doing it regularly.
This list is not exhaustive but definitely a good start. Share your happiness hacks with me via email and together we can keep the world smiling and happy.
At the end of each day ask yourself if you did better than the previous day. That is all it takes. Doing better than the previous day for 365 days, for 5 years, 10 years… How amazing that will be!!!
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 – “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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There are thousands of diet plans and some people change them almost as often as they change their underwear. We have fallen in love with pills and injections all in a bid to fast-track the wellness dream. The plastic surgeon’s blade and even prayers have all been called upon to perform miraculous acts. Is there a single path to achieving Wellness or has man found that wonder pill yet?
Is the result of an annual medical examination all that is needed to determine how well one is? Can you have great reviews in the clinic yet feel tired and unhappy? Does wellness obey the all or none law or is it a whole spectrum where majority of us fall within?
Wellness involves at least six (6) areas or pillars that we need to balance since they all work together to make us the best versions of ourselves.
When we fall short in any one of them, it may have consequences in other areas but we don’t need to be perfect in any area; balance is all that is needed. The era of lockdown for instance brought to the fore the importance of Social Wellness; many of us felt isolated when we had to avoid our work colleagues for weeks on end. Even the output of some of us dipped. Oh, you surely are not alone. Even people you detested meeting in the office you now longed to spend time with. Breathe a sigh of relief; that feeling is normal, nothing untoward is happening to you. The majority of us humans are social beings and we blossom when surrounded by family and friends and hugs and handshakes are the norm.
The Six Pillars of Wellness.
- Physical
- Mental
- Social
- Financial
- Digital
- Spiritual
Physical Wellness
Are you taking proper care of your body? Do you exercise, eat right and get your regular medical examinations?
Avoid awkward postures like sitting slouched forwards or bending at the waist to pick an object. Surely you are washing your hands regularly with soap and water. Have you noticed the loud silence from cholera when handwashing was fashionable during the pandemic?
Mental Wellness
The way you think, act or feel falls into this category but it is definitely not an island on its own. Your physical well-being and all the others impact on your mental health.
Time to relax, sleep, manage your time, enjoy nature and be kind to others. These together with deep breathing and laughter, go a long way to keep your mental health in great shape.
Social Wellness
The relationships we have and the way we interact with others. Your mental health, physical health all impact on your relationships. When you exude happiness, people give it right back to you. Build strong relationships; just a few trustworthy people who you can share your challenges with will go a long way to stabilise your mental health and pave the way for all others to flow. When you feel unduly stressed do you have anyone you can speak to before getting professional help? Do not be a loner.
Financial Wellness
How secured is your money? Are we prepared for emergencies in an uncertain future? We need baseline financial security to be able to get all the other pillars working seamlessly. How can you eat well or get medical examinations done with no financial backing? Finances tend to be one of the greatest stressors in life. Do not ignore the need for financial stability, you need it more than you can imagine. Speak to someone who can assist you plan your future TODAY.
Digital Wellness
What measures are you taking that aim at regulating and improving healthy use of technology? If you set virtual meetings, training programmes etc. all day because you are working from home, then when do you get to rest your mind, eyes and back from prolonged sitting among many others? One thing will lead to another. Many of us can hardly unplug. Our phones are on 24/7 and we think sleep is a luxury. NO! Inadequate sleep will open the floodgates to a tonne of health challenges including stress, overeating, alcohol abuse, fatigue and even accidents from fatigue.
Get sleep; it’s a lifeline!
Spiritual Wellness
Are you connected to a greater being who provides us with a sense of purpose, values, principles, morals and beliefs among many others?
If you asked for my opinion, I recommend God. Speak to him daily (prayer) and he will set you on the right path.
In all things do not specialise in one or a few of these pillars of wellness. We should all aim at getting a fair balance in each area and we can be the very best of ourselves. Now do not put unnecessary pressure on yourself; everyone has challenges but taking one step at a time and always remembering that we need different aspects to make life the best that it can be.
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, 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 Essentisals of Health & Wealth.’
Thought for the week – “Defining health and wellbeing; The World Health Organisation (WHO) defines health as ‘a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity’ (WHO, 1948).”
SKIP THE QUEUE, TAP THE NEWS
You can now read the Ghanaian Times and The Spectator newspapers from the comfort of your device via TimesNewsPlus.
Join our WhatsApp Channel: https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
