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 what we are used to; pain, heart disease, infections etc. that form physical health/wellness. 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, i.e., family or friends or both. Longevity depends to a large extend on one’s social support system or network. This is how the American Heart Association puts it “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 or reducing your risk of premature death. 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 and 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, the sense of belonging causes the body to produce 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” as you may be bedridden, in a coma, have multiple organ challenges etc. We should all aim at 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 their 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.

1. Sit in a quiet place
2. Avoid tight clothing (so loosen your belt, necktie or other constricting clothing)
3. Take deep breaths through your nostril and exhale slowly through partially closed lips
   1. At the peak of your initial inhale, take in another breath and hold for a count of 4 before exhaling.
4. Expand your belly as you breathe in
5. Focus on your breathing and forget about everything else
6. When your focus drifts off (and it will about 50% of the time), acknowledge the thought but quickly return to your breathing
7. Continue breathing in and exhaling for 5 minutes
8. 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 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 (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.” – Dr. Kojo Cobba Essel

Join us at the La Palm Royal Beach Hotel for our end of year Wellness Festival on Saturday 29^th November 2025 from 6am to 10am. You SHOULD NOT miss this event. All six pillars of wellness will be at play.