Health Essentials
Your kitchen holds the key to your heart
• What we eat or do not eat can affect our cardiovascular health
Whoever coined the phrase, “the way to a man’s heart is through his stomach” may have been onto something bigger than he or she had intended. We can now authoritatively state that this pathway applies to women and children as well and it may just not be what you are thinking. The kitchen may not only get you a life-partner, it may also determine your heart health.
This year we are discussing heart health from January so that together we can modify what we eat in the month that most people are very proactive about resolutions with health at the fore. Just as charity begins at home, so does heart health and to be more precise; “Heart Health Begins in the Kitchen.”
Cardiovascular diseases affect as many women as men but the risk among women is seriously underestimated. Heart disease is actually the number one killer of women in the world, causing 1 in 3 female deaths. Cardiovascular diseases claims over 17.5million lives each year and is the WORLD’S BIGGEST KILLER. This killer boasts of being responsible for 31 per cent of all deaths globally. Contrary to popular belief 4 out of 5 of these deaths occur in low and middle income countries and men and women were equally affected. Why? The high income countries often have the skill and technology to keep the victims alive.
Children are vulnerable too. Their risk for these diseases can begin before birth, during foetal development and may even increase exponentially during childhood with exposure to unhealthy diets, lack of exercise, smoking and alcohol consumption. Poor children, they have no control over their mother’s eating habits yet they start paying for this even before they can catch a glimpse of what this world looks like.
An undernourished mother and an over nourished one both place their unborn child at risk of cardiovascular disease.
The mother is at risk from this poor eating pattern. It is becoming increasingly clear that the food you prepare in your kitchen or fail to prepare may not only kill you, it may be the cause of the woes of your yet to be born child.
I hate to think that we put such a strain on children; not only do they have to cope with the emotional burden of living with a parent suffering from a cardiovascular disease; they may again lose a parent or even both from this evil.
Then they will have to deal with cardiovascular disease of their own. We compete to feed our children with diets with useless calories (sugar laden) and diets high in bad fats.
In addition to “cooking” cardiovascular diseases in our kitchens we have also created a society where it is fashionable to avoid physical activity; computer games reign supreme and children sit for hours behind a desk supposedly studying. We finally complete the kill by filling our environment with secondhand tobacco smoke.
We all know the risk factors for heart disease and strokes but I will list them once again:
• Hypertension
• Diabetes
• High cholesterol
• Smoking & excessive alcohol consumption
• Overweight or obesity
• Inadequate intake of fruits and vegetables
• Inadequate physical activity (lack of exercise)
• Excessive Salt Intake (salt like sugar is something we learn to take. We are not born with appetite for salt. Let us teach the right things to our young ones)
• Genetics??
There is certainly good news, 80 per cent of premature heart attacks and strokes are preventable. Healthy diet, regular exercises not using tobacco products (includes passive smoking) are the keys to prevention.
Let’s protect our children from heart disease; encourage the introduction of daily physical activity sessions in school, let’s discourage the sale or even the presence of coloured water laden with sugar and being paraded as nutritious drinks.
Encourage children to eat less salt and oil but rather more fruits and vegetables. Beware of the danger “hiding” in many snacks. We will face resistance from the little ones but if we are serious about reducing the death toll especially in developing countries then we have no option but to adopt these measures.
Always strive to Make your KITCHEN HEART FRIENDLY
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. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “Heart disease does NOT discriminate. It can hit anyone regardless of age, gender, race, social class or economic status BUT you have far more control over your heart health than you may realise.”
Reference:
1. World-heart-federation.org
2. WHO website
3. Mayo Clinic – Essential Heart Guide 2012.
By Dr. Kojo Cobba Essel
It feels like Christmas of last year was just a couple of weeks ago. The reality though is that we celebrated what is arguably the most adored season of the year well over 300 days ago.
Many of us put ourselves in tight corners, saddling our families with debt and avoidable hardships in the early weeks of the New Year.
Quite often we discuss what to do to improve our health and this is one of those days when discussing the things to avoid comes to the fore. If we can start these today, we will have a great Christmas season and open doors to a wonderful new year.
What should we avoid so that we will not drain our energy?
- Focusing on the past
- Not getting adequate sleep
- Not drinking enough water but loading yourself with alcohol, caffeine and energy drinks
- Spending all your time working and leaving no time to rest and socialize
- Not being physically active
- Spending all your time behind screens, TV, phone, computer. Making social media king
- Eating junk food most of the time
- Being resentful, negative or surrounding yourself with people who see no good in anything
- Creating clutter and a mess wherever you are
- Trying hard to impress others
The list is endless but if you find a way to avoid the above and tap into the ones below, you will be on a great path to a Merry Christmas and a happy, healthy and successful new year.
Do these for sure:
- Listen to great relaxing music; start your Christmas carols early even if no one else is playing them (but any other relaxing music will do. I believe in the power of Music Therapy)
- Spend time in nature and get some sunlight if you are lucky to be in a place where it’s in abundance
- Make time to rest and meditate (pray and read your Bible after all its Christ’s birthday)
- Move as often as possible and make time to do deep belly breathing
- Be positive
- Surround yourself with people who make you happy
- Get adequate sleep
- Eat healthy food as often as possible and drink a lot of water
- Be grateful for what you have
- Make sure you avoid clutter
I hope these tips will help you stay in the best state of your life and remember to continue doing these for the rest of your life. Does that sound too difficult?
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 – “WHERE YOU LIVE SHOULD NOT DETERMINE IF YOU LIVE.”- WHO
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Teenage Hypertension: The silent threat to Ghana’s young generation
For many Ghanaian teenagers, high blood pressure may seem like a health problem for their parents and grandparents. But as unhealthy eating habits, excess weight and increasingly sedentary lifestyles become concerns for younger populations, protecting heart health during adolescence deserves greater attention.
The danger is that hypertension can develop without obvious symptoms. A teenager may feel perfectly healthy while elevated blood pressure goes undetected, potentially delaying medical assessment and appropriate care.
Although not every teenager with unhealthy habits will develop hypertension, early awareness, healthy lifestyle choices and appropriate blood pressure checks can help reduce future cardiovascular risks.
A growing concern
Hypertension, commonly known as high blood pressure, is a major public health concern worldwide. The World Health Organisation identifies it as an important contributor to premature death, largely because it increases the risk of serious cardiovascular complications.
While the condition is often associated with adulthood, the factors that contribute to its development can begin much earlier in life.
Frequent consumption of foods high in salt, poor dietary habits, excess body weight and insufficient physical activity can undermine cardiovascular health. Family history and certain underlying medical conditions may also increase an individual’s risk.
For teenagers, therefore, the conversation about hypertension should extend beyond hospital visits and include the everyday habits that shape their health.
When lifestyle choices become a concern
Adolescence is a period when young people begin making more independent decisions about what they eat, how they spend their leisure time and how physically active they are.
Convenience foods, processed meals, salty snacks and sugary drinks may become regular features of their diets. At the same time, long hours spent on mobile phones, computers and other digital devices can leave less time for physical activity.
Academic demands and inadequate sleep may further affect their general well-being.
These habits do not automatically lead to hypertension. However, when unhealthy diets and physical inactivity contribute to excess weight, they can increase the risk of high blood pressure, particularly among people with other predisposing factors.
Recognising these risks early offers families, schools and health professionals an opportunity to encourage healthier choices before unhealthy patterns become established.
What Ghana’s cardiovascular health figures reveal
A cardiologist and Senior Lecturer at the University of Ghana Medical School, Professor Alfred Doku, in an interview highlighted the seriousness of cardiovascular disease in Ghana, citing figures indicating that it accounted for approximately 43 to 50 per cent of deaths in the country.
He also stated that about 30 per cent of Ghanaian adults had hypertension, with approximately 70 per cent of those affected unaware of their condition.
Although these figures concern adults and the wider population rather than teenagers specifically, they point to the importance of improving awareness, screening and early detection of high blood pressure.
Professor Doku urged people to know their blood pressure readings and monitor other important health indicators, including blood sugar, cholesterol levels and body weight.
His advice underscores the importance of understanding personal health risks rather than waiting for illness to become apparent before seeking medical attention.
For adolescents, any blood pressure reading that raises concern should be assessed by a qualified health professional. Because blood pressure varies with age, growth and other factors, its interpretation in children and teenagers requires appropriate clinical assessment.
The danger of a condition without obvious symptoms
The Head of the National Cardiothoracic Centre, Dr Kow Entsua-Mensah, also stressed the importance of awareness and early detection in addressing cardiovascular disease.
He explained that hypertension could remain undetected for years because affected individuals might not experience noticeable symptoms.
Dr Entsua-Mensah noted that several factors, including diabetes, high cholesterol, obesity, physical inactivity, unhealthy diets, tobacco use and harmful alcohol consumption, could contribute to cardiovascular damage over time.
He called for greater public awareness of the importance of checking blood pressure and other health indicators before complications develop.
The challenge with hypertension is that the absence of symptoms can create a false sense of security. People may assume they are healthy simply because they feel well, overlooking the need for preventive health checks.
Dr Entsua-Mensah emphasised that addressing cardiovascular disease required cooperation among healthcare professionals, government institutions, schools, businesses, community organisations and the media.
Such collaboration is particularly important for young people, whose health habits are influenced by their homes, schools, peer groups and the wider environment.
Small habits, lasting benefits
Professor Doku said many cases of heart disease and stroke could be prevented or their risks reduced through appropriate lifestyle changes and effective management of contributing factors.
He encouraged young people to reduce their salt intake, eat balanced meals, exercise regularly and avoid smoking.
Describing hypertension as a silent threat, he warned that people should not wait for symptoms before taking their blood pressure seriously.
Hypertension, he stressed, could have serious consequences, including heart failure and stroke, when left undetected or inadequately managed.
For teenagers, protecting heart health does not necessarily require complicated routines. It begins with practical, everyday decisions: eating a balanced diet, choosing foods with less salt, participating in regular physical activity and getting adequate sleep.
Avoiding tobacco products and maintaining a healthy weight are also important steps towards reducing cardiovascular risks.
Young people who are diagnosed with hypertension should follow the advice of their healthcare providers and take prescribed medication as directed. Lifestyle changes can support treatment, but they should not replace medication when it is medically necessary.
Parents have an important role to play by encouraging healthy eating and physical activity at home. Schools can contribute by providing opportunities for exercise, promoting health education and making nutritious food choices more accessible to students.
Healthcare professionals, meanwhile, can help identify young people who may be at risk, assess abnormal readings and guide families on appropriate follow-up care.
Protecting the next generation
Addressing hypertension among young people requires more than individual effort. It calls for a coordinated response involving families, schools, healthcare providers, policymakers and the media.
Public education should challenge the perception that high blood pressure is exclusively an older person’s condition. Teenagers need accurate information about cardiovascular health, the factors that increase their risk and the importance of seeking professional advice when necessary.
Appropriate screening and follow-up care can also help identify elevated blood pressure and ensure that young people who need medical attention receive it.
However, the extent of hypertension among Ghanaian teenagers should not be inferred from statistics relating to adults. Reliable, age-specific national data are needed to establish the scale of the problem and guide targeted interventions.
That evidence gap makes it important to approach the subject with both urgency and accuracy: raising awareness of the risks without exaggerating what is known about their prevalence among adolescents.
For Ghana’s young generation, the message is clear. Feeling healthy does not always mean that blood pressure is normal, and good cardiovascular health should not be left until adulthood.
By encouraging healthier habits, improving access to appropriate health checks and making reliable information available to young people, Ghana can take meaningful steps towards protecting the heart health of its next generation.
By Esinam Jemima Kuatsinu
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