t is no secret that lifestyle diseases such as high blood pressure, diabetes (type 2 and prediabetes) and high cholesterol have either attained epidemic proportions or are at the brink of doing so. Bundle these diseases together with neck and back pain as well as the common cold and you would have created an insatiable money draining combination.

The conditions above have a way of keeping people away from work while spending good money to feel better. Many of us would rather indulge in a cocktail of medication rather than modify our lifestyle so that we may be able to keep medication to the barest minimum while avoiding complications of the disease.

A few days ago a colleague (INT) interviewed me (KCE) on my thoughts on health and fitness and I reproduce excerpts here.

INT: Good evening doctor and thank you for making time for me. For about a decade now you have consistently championed the need for a healthy lifestyle, what is your motivation and how has your background influenced your path?

KCE: Thank you very much and I feel honoured to be here. I am motivated by the simple fact that there is evidence to show that small changes to the way we live can have a huge impact on our health; this will eventually make us more productive, create wealth and keep us happier.

While in school I noticed how as clinicians we prescribed medication and patients either returned with no improvement in their condition or there was the need to be given more medicines. I spent a lot of time reading about alternate means to improve the outcome of some of these disease states and the overwhelming answer was and remains LIFESTYLE – especially what goes into our body and how active we are.

I decided to chart a new path in the practice of Medicine, so after Medical School and a few years of practice under my belt I proceeded to Business School then later certified in Exercise Therapy and Fitness Nutrition to improve my knowledge in these critical areas.

INT: Do you think government needs to do more in this area? We see a lot of activity in the fight against Malaria, HIV/AIDS and a host of illnesses but not much is heard about high blood pressure, diabetes and the other lifestyle diseases.

KCE: When all is said and done I believe that “your health is your responsibility – take control!” We should not wait for our employer or government to step in before we take care of ourselves. Help may come in too late. We should also remember that many of the changes require minimal financial involvement. Get comfortable footwear and start walking most days of the week. Drink lots of water while quitting smoking and minimizing alcohol consumption. Eat at least three meals a day even if the quantity is very small but ensure salt, sugar and oils are kept to the barest minimum while fruits and vegetables are increased. Breakfast may be heavy since you have the whole day to burn the excess energy but supper should just be enough to satisfy an ant.

I would have loved to see people in authority help to increase the “noise” about these diseases because it will eventually save us a lot of money but since it appears to be on the backburner we can help ourselves; whoever reads or listens to this interview can spread information about the SMALL changes that lead to HUGE outcomes.

INT: You mentioned exercise; many of us have not done any form of significant movement in a long time. What advice can you give us?

KCE: Many of us may not be engaged in a formal exercise programme but probably do some gardening, sweeping and an occasional walk. That is a good start and it all counts. It is important to start gradually and build up over time. When you are over 45 years old or have a medical condition it may be worthwhile getting your doctor’s clearance. We should aim at at least 150 minutes of moderate intensity exercise each week. Moderate intensity exercise means we can even carry on a conversation while we exercise. If you can sing in addition to talking while you exercise then it is likely to be mild and you should aim at increasing your intensity over time. Most of us are not cut for high intensity exercise; it ends up reducing our immunity and making us prone to common cold for instance while increasing our risk of injury and hence forcing us to stay away from exercising. Remember that consistency is paramount for the best result. One point is clear “no matter your exercise excuse there is an even more compelling reason to exercise.”

INT: Interesting. So if I am a mechanic and spend all day carrying heavy engine parts, won’t that qualify for adequate exercise. While you are at it kindly explain why I do over 1000 crunches a day to reduce my “abdomen” but I still have a potbelly?

KCE: These are concerns that come up very often. Exercise in general has four main components; cardiovascular training for our heart and associated parts, strength training for muscle strengthening, flexibility training to make our joints more supple and reduce strains and the new addition balance training that eventually reduces the risk of falls in the elderly. So the mechanic may be doing only one component which is the strength training and even that only a few muscles may be utilized.

If you are doing specific exercises for your abdomen then I am certain you have a six pack unlike me. It happens to have been covered by fat (maybe for protection. Laugh) so we are unable to see it. If we manage to “melt’ the fat we will see the result of your labour. You can’t spot reduce which means it is not possible to isolate fat in only one area of your body through a particular type of exercise. When we exercise appropriately and eat right, we will lose fat in general and that will include our abdominal fat.

INT: What is your take on water and sports drinks while we exercise?

KCE: Water is great and we should not wait till we are thirsty before we drink good refreshing water. Drink water before you exercise and replenish at most every half hour during exercise and then drink when you are done. While we exercise we sweat and in addition to water we lose some vital components of the blood. Mild to moderate exercise lasting up to one hour should not require the consumption of sports drinks but as we go beyond an hour and the intensity increases, sports drinks may become important.

I hope that we can carry the second and third parts of this interview in the future. Those segments discuss our eating pattern, drinking water, posture, importance of warming up and cooling down during exercising, medical screening, medication and other means of “making life easier while keeping you healthy.”

AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

*Dr Essel is a medical doctor and is ISSA certified in exercise therapy and fitness nutrition.

Thought for the week – “The most efficient way to reach your realistic health goals is to make small healthy choices daily.”

Dr. Kojo Cobba Essel

Moms’ Health Club

dressel@healthclubsgh.com