This has been the shortest January I can remember. Is it a matter of perspectives or there is so much happening that time seems to speed by?

Whatever the reason may be we will continue to focus on our goas for 2023 and beyond and this time since its CERVICAL CANCER AWARENESS month, a number of the nuggets will look at this preventable / manageable cancer. 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.
   1. Have regular cervical screening tests e.g. once every 3 years depending on findings
   2. Get vaccinated against Human Papillomavirus (HPV)
   3. Practice safe sex
   4. Live a smoke-free life
   5. Eat a balanced diet to help support your immune system

1. Signs and symptoms of Cervical Cancer you should not ignore
   1. Vaginal bleeding that is abnormal for you
   2. Bleeding after sexual intercourse
   3. Bleeding between periods
   4. Heavier periods than usual
   5. Changes in vaginal discharge
   6. Pain during sexual intercourse
   7. Persistent pain in your pelvis or lower back

1. Risk factors for Cervical Cancer
   1. Any woman with a cervix
   2. Anyone who is sexually active
   3. Anyone with an HPV infection
   4. Anyone who smokes and drinks alcohol
   5. Family history of cervical cancer

1. The Human Papilloma Virus is the most common sexually transmitted infection and is the cause of almost all cervical cancer (WHO)

1. 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

1. 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.

1. Self-Care Check List 1
   1. Listen to your body
   2. Move more
   3. Eat healthy
   4. Breathe right
   5. Avoid harmful substances and excess of anything
   6. Get enough sleep
   7. Cultivate gratitude and joy

1. Your thoughts, your feelings, your emotions, your beliefs literally communicate with every aspect of your biology every second. They all help to determine so much about your health

1. Some Longevity Principles
   1. Avoid ultra-processed foods
   2. Get quality sleep
   3. Strength exercises
   4. Build community and purpose
   5. Practice stress management

1. Food is not only a source of energy, joy, connection and pleasure; it can also rejuvenate us and even reverse disease.

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 – “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