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Timeless advice on nutrition

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• Skipping breakfast means having less energy for the day’s work

Hopefully over the next few minutes we can learn basic steps to prevent being victims of what we eat. Disclaimer: I am not a dieti­cian, and for detailed information do consult a registered dietician.

Did it ever occur to you that you have been spending good money to buy food that may actually be killing you? Years ago, I read a book titled “The Seven Deadly Sins” and the au­thor listed gluttony as one of them.

My conclusion from that book is that food will not only destroy your body, but it may also cause you to do other things that may even affect your salvation.

Many people have their own views on what goes into their mouth; some think starvation is the answer to all their woes while others feel excluding “evil” foods such as fats and carbohy­drates will bring the glory they have been praying for.

If you imagine that there are as many super diet plans as there are eligible voters in Sikaman, then that summarises the whole story – all of them have shortfalls. Are you aware that just as there is interval training for exercising, there is also Intermit­tent fasting (interval fasting I guess)?

Yes, our guts need some rest to perform optimally. Could the ev­er-elusive ideal diet simply be the good old balanced diet? That may ac­tually hold the key to our health. We probably need to make modifications in other areas to achieve our goal.

I like the DASH (Dietary Approach­es to Stop Hypertension) diet; not only can it help you to control your blood pressure, but it can also help you maintain a good weight and gen­erally keep you healthy.

It does not exclude any food group. The Mediterranean Diet is also a masterpiece that has proven itself over the years. We are what we eat and its not surprising as memory related challenges see a surge,

The Mind Diet (a cross of DASH and Mediterranean diets) has evolved to help us maintain the best brain health possible.

Consider these steps to a health­ier you:

1. Do Not skip breakfast

a. Most overweight people skip breakfast in an attempt to cut down on calories but eventually end up eating more in the course of the day because they feel hungrier. Avoiding this all-important meal also means you have less energy to perform your activities for the day.

b. If your breakfast contains protein and fibre, then it is likely to last you till lunch time.

c. This is no call to avoid lunch and supper, you need these too and if you require a snack in between some fruit, is an ideal choice.

d. I do know proponents of skip­ping breakfast make some interesting points but get your body and brain working even if it means something really small. Hungry children in school? Imagine the outcome.

2. All food groups are important

a. No food group is outright evil. It is the type and quantity that causes havoc. Just as you need proteins so do you need good fats and safe car­bohydrates. A professional may guide you to omit one food group briefly but do not do this on your own.

3. Watch your portion siz­es-small plates may be useful

a. Do not heap your plate with food; this is not your last meal and hopefully there will be other times to eat again. If you can simply not trust yourself with small portion sizes, then kindly use smaller plates. Your brain could be tricked into believing once it is heaped, then it must be a lot.

4. Eating is no sprint

a. There is a little disconnect between your brain and stomach. It takes 15 to 20 minutes for your brain to recognize that you are full so to avoid overeating take it easy and chew your food properly.

5. Hunger or thirst?

a. Sometimes we confuse thirst with hunger. Whenever you feel hun­gry, drink a glass of cool clean water before you tackle the food. Do not hesitate to drink some water during your meal as well as after. Digestion is great in a medium of water and you invariably eat less when you have water in your stomach taking up some of the priceless space.

b. Water is no weight loss pill, but it keeps you healthy and may help you to eat less.

6. All or none

a. This is my favourite, and I believe you may also find it useful. Eating appropriately does not mean avoiding everything you like (except your doctor and registered dietitian advice), you could have a little of your favourite meal occasionally (even if it is outright unhealthy). This ensures that you do not develop “withdrawal symptoms” and rather end up throwing caution to the wind and binging on this meal.

You may have guessed that I am a big proponent of the DASH diet, so I will share a few tips with you. It is not much different from what my health-conscious readers have been eating.

1. Cut the SALT

a. Most of us are aware that we need to reduce salt to the barest minimum. Certainly, you do not add salt to cooked food but what about “hidden” salt in smoked, cured or pickled food. What about salted snacks. Start reading food labels and in the absence of one let your tongue be the judge.

2. Get your GRAINS

a. Brown rice, whole wheat bread and unsalted popcorn belong to this group.

3. FRUITS are a must

a. Fruits are packed with potas­sium and magnesium, which help to lower blood pressure. They are also loaded with vitamins that are essen­tial to our wellbeing. Spice up your breakfast, add some fruit.

4. Make VEGETABLES your de­light

a. These low-calorie products packed with goodness should always find their way onto your plate. They contain no fat but have a lot of fibre, vitamins and minerals. The more varied your vegetables are the better. Try out different coloured vegetables.

5. FISH and LEAN MEAT are al­lowed

a. Skinless chicken is great and so is fish. You must have heard about Omega-3 in fish. You had better take off the skin of the chicken before you cook it.

6. Do NOT gloss over NUTS & LEGUMES

a. Dried beans and peas belong to this group. These are also rich in proteins, magnesium and fibre.

7. Minimise FATS & OILS

a. Use oil sparingly even if it’s healthy such as Olive Oil. Heating oil as we cook denatures the prod­uct making all oils similar after their interaction with fire.

b. Sprinkle olive oil on salads. Its in its raw form and great

c. Avocado has great fat too

8. SWEETS are NOT a NO go area

a. Yes, you may even have an occasional sweet, but it should be only a small piece, and the watch word here is OCCASSIONAL.

Congratulations! You have com­pleted your course in dietetics, and I wish you all the best as you embark on a lifestyle modification to improve your health and that of your family.

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 – “The most EFFICIENT way to reach your REALISTIC health GOALS is to make SMALL HEALTHY choices DAILY.”

By Dr. Kojo Cobba Essel

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Features

Urgent need for formalisation of Pastoral group

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 We find ourselves in a country where respect for the clergy is part of our culture. Religious leaders are therefore held in high es­teem. This has led to a situa­tion where certain unscrupulous people, people I refer to as criminally minded, take advan­tage of this almost unreserved obedience to the clergy, to exploit innocent Christians and society at large.

Recent happenings is giving credence to the call for formal­isation of the clergy or the pas­toral practitioners. Incidents of clear manipulation of church members to give out offerings, is becoming a serious societal issue.

We hear of reports of Pastors or so called Prophets indulging in all manner of unscrupulous and disgusting behaviour that brings the name of God into disrepute and makes Christiani­ty unattractive.

Thank God there are still some men of conscience in the clergy fraternity, who have tak­en it upon themselves to right the wrong, by opening the eyes of the public to what is right and what is wrong as far as Christianity and the scriptures are concerned.

This has brought about an av­alanche of attacks on one such leading Pastor of conscience in my beloved country called Ghana. He boldly pointed out the falsehood being perpe­trated by some pastors either ignorantly or deliberately to draw attention to themselves as some highly anointed and men or women, instead of focusing their members attention on Jesus, the real deal, author and finisher of our faith as Chris­tians, according to Hebrews 12:2.

These self-seeking Pastors espouses doctrines which has no basis in the Bible. This man, who is a General Overseer of one of the leading Charismatic churches, is enlightening the mind of believers that, there is no power in a pulpit or an altar and that teachings calling on believers to trust in such things are not Biblical.

He further went on in videos gone viral that statements like “I tap into the anointing of Pas­tor…”, “by the grace upon this house”, “by the grace on this altar”, are all false teachings and ignorant declarations.

These teachings of his, have drawn the ire of the Pastors who are benefiting from these erroneous teachings and as you can imagine, have started criticising him but the funny thing is that those who are crit­icising him are not basing their criticism on the Bible and some of them even have credibility issues, on top of it all.

The cause of their anger obviously is that, such teachings will deprive them of the control they have over their members, when they become enlightened. In other words it will spoil their business because they are clearly in the Pastoral fraternity for selfish reasons, basically pride and desire to accumulate wealth.

This man of God who is under attack from some of the clergy said, when a person wants to be a Doctor, he goes to med­ical school, a Pilot goes to an aviation school, a teacher goes to a training college, a Lawyer goes to Law school, an Engineer goes to an engineering school but when it comes to the Pas­tor, someone who is supposed to shape the moral character of society, then we say he does not need any training.

This clearly does not make sense and that is why I agree with the call for formalisation of the clergy so they appreciate the need for them to become examples of moral uprightness just like Jesus that they profess to follow.

Your Pastor or Prophet or whatever Bishop ends his prayer in the name of Jesus and not in his own name, so he can never be equal to Jesus, so please wise up. God bless.

NB: ‘CHANGE KOTOKA INTERNATIONAL AIRPORT TO KOFI BAAKO INTERNATIONAL AIRPORT’

By Laud Kissi-Mensah

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Toothache: Understanding the causes, symptoms, and treatment options

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A toothache is a painful sensation in or around a tooth, which can be caused by a variety of factors.

It is a common dental emer­gency that can affect anyone, regardless of age or oral health.

Toothaches can range from mild to severe and can be ac­companied by other symptoms such as swelling, sensitivity, and difficulty chewing.

Causes of toothache

There are several causes of toothache, including:

1. Tooth decay: Tooth decay is the most common cause of toothache. It occurs when bacteria in the mouth break down the enamel of the tooth, creating a cavity.

2. Gum disease: Gum dis­ease, also known as periodontal disease, can cause toothache. It occurs when bacteria in the mouth infect the gums, causing inflammation and pain.

3. Cracked tooth: A cracked tooth can cause toothache. This can occur due to biting or chewing on something hard, or due to a blow to the mouth.

4. Dental abscess: A dental abscess is a pocket of pus that forms in the gum tissue. It can cause severe toothache and swelling.

5. Grinding or clenching: Grinding or clenching the teeth can cause toothache. This can occur due to stress, anxiety, or a misaligned bite.

6. Loose or broken filling: A loose or broken filling can cause toothache. This can occur due to wear and tear, or due to a blow to the mouth.

Symptoms of toothache

The symptoms of tooth­ache can vary depending on the cause and severity of the condition. Common symptoms include:

1. Pain: A sharp, stabbing, or dull ache in the tooth or surrounding gum tissue.

2. Sensitivity: Sensitivity to hot or cold temperatures, sweet or sour tastes, or pres­sure.

3. Swelling: Swelling of the gum tissue or face.

4. Difficulty chewing: Diffi­culty chewing or biting due to pain or discomfort.

5. Bad breath: Bad breath or a bad taste in the mouth.

Diagnosis of Toothache

Diagnosing toothache typical­ly involves a combination of:

1. Visual examination: A visual examination of the tooth and surrounding gum tissue.

2. X-rays: X-rays may be tak­en to check for signs of tooth decay, abscesses, or other problems.

3. Percussion test: A per­cussion test, which involves tapping on the tooth to check for sensitivity.

Treatment options for tooth­ache

The treatment options for toothache depend on the cause and severity of the condition. Common treatment options include:

1. Fillings: Fillings may be used to repair a tooth that has been damaged by decay or trauma.

2. Extractions: In some cases, a tooth may need to be extracted due to severe decay or damage.

3. Root canals: Root canals may be performed to remove infected pulp from the tooth.

4. Crown or bridge: A crown or bridge may be used to repair a damaged tooth or replace a missing tooth.

5. Pain relief: Pain relief medication, such as ibuprofen or acetaminophen, may be prescribed to manage pain and discomfort.

Home remedies for tooth­ache

There are several home rem­edies that can help to alleviate toothache, including:

1. Cold compress: Applying a cold compress to the affected area can help to reduce pain and swelling.

2. Salt water rinse: Rinsing the mouth with warm salt wa­ter can help to reduce pain and inflammation.

3. Cloves: Applying a clove to the affected tooth can help to numb the area and reduce pain.

4. Over-the-counter pain relief: Taking over-the-counter pain relief medication, such as ibuprofen or acetaminophen, can help to manage pain and discomfort.

Prevention of toothache

Preventing toothache involves maintaining good oral hygiene habits, including:

1. Brushing and flossing: Brushing and flossing regularly to remove plaque and bacteria from the teeth.

2. Regular dental check-ups: Regular dental check-ups can help to identify and treat oral health problems early on.

3. Avoiding sugary and acidic foods: Avoiding sugary and acidic foods and drinks can help to reduce the risk of tooth decay and erosion.

4. Wearing a mouth guard: Wearing a mouthguard can help to protect the teeth from injury during sports or other activi­ties.

Conclusion

Toothache is a common dental emergency that can be caused by a variety of factors.

Understanding the causes, symptoms, and treatment options for toothache can help individuals to seek prompt treatment and alleviate pain and discomfort.

By maintaining good oral hy­giene habits and avoiding sug­ary and acidic foods and drinks, individuals can reduce their risk of developing toothache.

By Robert Ekow Grimmond-Thompson

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Features

World Kidney Day: Theme: Early detection for a healthier future

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Wednes­day, March 13, 2025, marks World Kidney Day, an annual event aimed at raising awareness about the importance of kidney health and reducing the impact of kidney diseases world­wide. This year’s theme, “Early Detection for a Healthier Future!”, emphasizes the significance of early identification and manage­ment of kidney diseases to prevent complications and ensure long-term health.

Functions of the kidneys

The kidneys are vital organs re­sponsible for several critical bodily functions:

Waste Excretion: They filter waste products and excess fluids from the blood, excreting them as urine.

Fluid and Electrolyte Balance: They regulate the body’s fluid levels and maintain the balance of electrolytes such as sodium, potas­sium, and phosphate.

Blood Pressure Regulation: They produce hormones like renin that help control blood pressure.

Red Blood Cell Production: They release erythropoietin, a hor­mone that stimulates the produc­tion of red blood cells.

Bone Health: They activate vitamin D, which is essential for maintaining healthy bones. Vitamin D from the sun cannot be useful if not activated by the kidney.

Causes of kidney

diseases

Kidney diseases can result from various factors, including:

Diabetes: High blood sugar levels can damage the kidneys over time.

Hypertension: Elevated blood pressure can cause damage to the blood vessels in the kidneys.

Glomerulonephritis: Inflamma­tion of the kidney’s filtering units can impair function.

Polycystic Kidney Disease: A genetic disorder characterized by the growth of cysts in the kidneys.

Repeated Urinary Infections: Chronic infections can lead to kidney damage.

Obstruction: Conditions like kidney stones or an enlarged pros­tate can block urine flow and harm the kidneys.

Other conditions are

#Low birth weight

# Obesity

# Abuse of painkillers

# Aphrodisiac/ bitters

# Some herbal medicine

# Prolonged use of prescrip­tions drugs

Stages of kidney disease

Chronic Kidney Disease (CKD) is categorised into five stages based on the glomerular filtration rate (GFR), which measures kidney function:

Stage 1: Normal or high GFR (≥90 mL/min/1.73 m²) with some signs of kidney damage.

Stage 2: Mild decrease in GFR (60-89 mL/min/1.73 m²) with evidence of kidney damage.

Stage 3: Moderate decrease in GFR (30-59 mL/min/1.73 m²). This stage is often divided into:

3a: GFR 45-59 mL/min/1.73 m².

3b: GFR 30-44 mL/min/1.73 m².

Stage 4: Severe decrease in GFR (15-29 mL/min/1.73 m²).

Stage 5: Kidney failure (GFR <15 mL/min/1.73 m²), often requiring dialysis or a kidney transplant.

Early stages (1 and 2) may not present noticeable symptoms, mak­ing early detection through regular screenings crucial. As the disease progresses to stages 3 through 5, symptoms become more appar­ent, and the risk of complications increases.

Prevention of Kidney

Disease

Preventing kidney disease involves managing risk factors and maintaining a healthy lifestyle:

Control Blood Sugar: Proper management of diabetes can pre­vent kidney damage.

Manage Blood Pressure: Keep­ing blood pressure within the normal range reduces the risk of kidney disease.

Maintain a Healthy Weight: Obe­sity increases the risk of conditions that harm the kidneys.

Avoid Smoking: Smoking can impair blood flow to the kidneys and worsen existing kidney disease.

Stay Hydrated: Adequate water intake supports kidney function. Drink between 2.5L -3.5Litres of water daily.

Limit Over-the-Counter Painkill­ers: Excessive use of NSAIDs can cause kidney damage.

Regular Check-ups: Routine screenings can detect early signs of kidney issues, especially in individ­uals with risk factors.

Healthy Lifestyles Promoting Proper Kidney Function

Adopting certain lifestyle prac­tices can enhance kidney health:

Balanced Diet: Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins supports overall health and kidney function.

Regular Physical Activity: En­gaging in exercise helps maintain a healthy weight and blood pressure, reducing the risk of kidney disease.

No Alcohol Consumption: Eliminating alcohol intake prevents additional strain on the kidneys.

Stress Management: Chronic stress can negatively affect blood pressure and kidney health; practic­es like meditation can be beneficial.

By understanding the func­tions of the kidneys, recog­nizing the causes and stages of kidney disease, and adopt­ing preventive measures and healthy lifestyles, individuals can significantly reduce their risk of developing kidney-relat­ed health issues.Source—www. worldkidneyday.org/www. verywellhealth.com

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