As I matured and my knowledge expanded, I have changed my opinion on some aspects of wellness and many findings have been humbling. We all continue to learn each day.

I will share some of the life-changing skills that we take for granted. In our quest for wellness there appears to be more questions than answers, but moderation still remains key in our daily lives.

The power of prayer, praise and worship of God can not be taken out of the equation.

Ready. Set. Let us do this together.

1. Strength Training is a must for ALL of us
   1. Yes, we all need to dig into the various aspects of exercise; strength training, cardiovascular training, stretches or flexibility training and balance training. If you asked me about a decade ago to pick the king of all exercises, I would naively have answered cardiovascular such as walking, cycling etc. but I am certain now that strength training trumps all and we need to incorporate at least a bit of that in our exercise programme.
2. Take a short walk after each meal
   1. Many of us (your truly included) after dinner barely get to wash our hands before the miracle of the Lotus Eaters sends us to dreamland. our fingers will be signaling to rats and cockroaches to come out and party.
   2. Walking a few minutes after eating may hold the key to helping control our blood sugar levels and reduce the spikes in insulin that come with a myriad of issues. At the very least the short walks after eating will add up to increase the energy you expend daily.
3. Eating your vegetables and proteins before your carbohydrates may be helpful
   1. Well, how true may this be? I suggest it is worth trying. I am not saying clear your plate of all protein before you even take a spoonful of carbohydrate. The fibre will slow the absorption of the sugar for hours and even better, you may feel full after the vegetables and protein and not be able to gobble down the mounds of carbohydrates you had planned to dismantle.
4. Eat slowly but do not get your boss angry
   1. Eating slowly does not mean spending hours at lunch and courting the displeasure of your superiors. It takes about 20 minutes for your brain to realise you are full so dear friend, take your time to chew and enjoy your food. A meal “downed” in less than 20 minutes may cause you to virtually suffocate when you top up with water. This is a message to myself and all those who like me eat so quickly that Usain Bolt will envy our speed.

1. Eat from small, colourful plates
   1. Small colourful plates make an impression on our brains. Since the little food appears loaded on a small plate our brains tend to “believe” it’s a lot of food and we feel full for a strange reason. Put the same amount in a large plate and you are likely to be asking for second servings.
2. By all means make friends
   1. The power of social wellness and its role in longevity and an enviable health span is no longer in doubt. By all means make a few good friends and enjoy life! Thank me later.
3. Sleep!
   1. Yes, I do agree there are at least seven forms of rest, and they are all equally important BUT start off with sleep and we will gradually rope in all others.
4. Keep your eyes on your numbers
   1. I have written and spoken about the miracle of knowing our numbers and keeping them in check; blood pressure, blood sugar, lipids and BMI. Today I suggest you look at your heart rate closely. A low heart rate may be an indicator for staying here on planet earth for a long time. Also keeping glycated haemoglobin ( long term blood sugar) low is another feather in the cap of longevity.
5. Appropriate Supplementation
   1. The golden rule is to get all your nutrients from your food but for many of us that may not be possible hence the need to supplement ( note that supplement overdose does exist)
   2. It is ideal to discuss supplementation with your healthcare professional and your discussion should look at probiotics, magnesium glycinate, Vit D3 + K2 , a good multivitamin and in some instances Creatine or Whey Protein. I am in no way suggesting you take all these, each individual is unique and that is why it is crucial to discuss your options with a professional.
6. Make a conscious effort to be HAPPY
   1. Happiness affect our entire been in positive ways; smile, say a kind word to someone, be grateful, surround yourself with people who make you happy and not ones who sap your energy, volunteer to support people and by all means get a hoppy  eg gardening, playing a game etc and the gest news yet; you don’t even have to be good at your hobby to benefit.

We are not waiting for a magical or ideal day to start working on our Health and Wellness, we start today bearing in mind that “the most efficient way to reach our realistic health and wellness goals is to make small healthy choices daily.

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