1.    The keys to successful lifestyle changes are staying on track when times get tough and bouncing back after a setback. Keep trying, most people succeed after several attempts.

2.    A number of addictions can be linked to stress: overeating, smoking, drinking and drug abuse. By eliminating or minimizing stress, you are more inclined to kick a bad habit.

3.    A Duke University study involving 1,000 patients with major and minor depression showed that the severity of depression was associated with lower religious attendance, less prayer and less scripture reading.

4.    For great health 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)
5.    Cut down your fat intake:
(i)    use fats and oils sparingly (watch excess palm oil, groundnut, fried foods)
(ii)    drink non fat or low-fat milk and choose low-fat or nonfat versions of yogurt
(iii)    Use low-fat salad dressings and limit the amount of cheese in your eating plan. You may avoid the dressings altogether and only indulge occasionally.

6.    Following an eating plan that is high in fiber and low in saturated fat and cholesterol reduces the risk of diseases such as diabetes and heart disease.
(i)    Choose whole-grain pastas, bread and cereals whenever possible. Brown rice is great and available
(ii)    eat whole fruits most of the time instead of drinking fruit juices
(iii)    include legumes such as beans, peas several times per week

7.    It’s not snacking that’s bad; it’s the usual snack choices – chips, crackers, biscuits, candy etc that cause the problem. Your body works best when it refuels every four to six hours. The best way to fuel your body is to eat light, well-balanced meals and two or three healthy snacks per day. Snacking may even help you lose weight by taming your appetite, thus preventing the tendency to overeat and make poor choices. Learn to make healthy snacks a part of your daily eating plan and hold the guilt! Fruits, carrots, cucumber, tomatoes are certainly adorable.

8.    Did you know that, about half of all cancer deaths are related to tobacco use, unhealthy diet, physical inactivity and being overweight or obese.

9.    Drink plenty of water, it does wonders to your body including;
(i)    it aids in digestion and absorption of foods and nutrients
(ii)    it is the vehicle your body uses to flush out the waste produced in normal body functions
(iii)    it is necessary for proper bowel function
(iv)    it helps you maintain normal temperature

10.    A sedentary lifestyle increases the risk of heart disease nearly two times. This risk is as high as that caused by abnormal cholesterol levels, high blood pressure and cigarette smoking combined. Despite the known risks, more than half of adults don’t get enough physical activity to benefit their health. Regular moderate physical activity cuts your risk of dying from heart disease in half.

11.    Excess body fat increases the risk for both heart attack and stroke. Obesity is also associated with increased blood pressure, abnormal cholesterol levels and diabetes. Losing just 10% of excess weight and keeping it off can significantly lower risk.

12.    Common sense ways to reduce back pain
(i)    move the driver’s seat (in car) closer to steering wheel
(ii)    tighten abdominal muscles whenever you are about to lift anything
(iii)    do flexibility exercises daily
(iv)    do back exercises regularly
(v)    never twist forcefully
(vi)    push, don’t pull – it is even much better to ask for help
(vii)    Sleep on a firm surface.

13.    Exercise is important for people with arthritis because it;
(i)    increases strength and flexibility around joint
(ii)    helps maintain or increase bone strength
(iii)    provides nourishment and lubrication to joints
(iv)    prevents muscle loss from lack of use
(v)    provides feeling of control and self-worth
If we manage to do all or most of the above that crippling pain will become manageable.
Many of the points listed above are not too difficult to follow just remember that “the most efficient way to reach your realistic health goals is to make small healthy choices daily”-Dr Kojo Essel

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
(www.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 – “When disaster strikes, help has to come fast. This is why those of us who are “qualified” to donate blood must do so regularly. There is no better time to donate than now!”

References:
1.    Health by Choice Not Chance – Aileen Ludington, MD & Hans Diehl, DrHSc, MPH
2.    Unravelling the Essentials of Health & Wealth – Dr. Kojo Cobba Essel