The practice of Medicine has evolved over centuries; from downright barbaric principles to a sophisticated technology-enhanced practice backed by scientific evidence. Some countries have gone full-circle and decided to do more work on prevention while some of us still battle with yearly cholera outbreaks yet do the least we can on prevention.
“The doctor of the future will give no medicine but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.” – Thomas A. Edison. Inventor (1847-1931).
Mr. Edison could not have put it better. Though I believe most doctors will continue to prescribe medications a look around us shows a marked shift to empower the patient. We do need the sophisticated equipment and the skilled professionals, the major breakthrough medication and investigations that do not give hidden diseases a chance but at the end of the day education to prevent or complement the management of diseases should remain the central point. It is therefore likely the future Mr. Edison envisioned is here with us though some of us refuse to take advantage.
Learning to breathe properly will not only improve our energy and wellbeing it has the added benefit of reducing stress. Stress appears to be a favourite word in our fast-paced world. You appear out of place if you do not complain of stress. Persistent stress is definitely a health hazard but are we throwing up our hands in the air too quickly and blaming too many “feelings” on stress?
Breathing Exercises
Abdominal breathing is the recommended form and you may perform this as often as you please. I only hope you do not have to do this in the path of toxic fumes.
Take in a deep breath slowly through your nostrils and then exhale (breathe out) at a much slower rate through a pursed (partially closed) lip.
While breathing in, your abdomen (belly) should be pushed outwards. This allows the diaphragm to move downwards expanding the lungs. The chest is a bony cage and chest-breathing has less effect.
If you have difficulty imagining abdominal breathing, lie down on your back and place a book on your belly. The book should rise up while you breathe in and return to the starting position when you breathe out.
Proper Breathing while Exercising
Avoid shallow breathing especially while you exercise. Some complaints of dizziness while exercising could be explained by poor breathing technique. Many of us are in the habit of holding our breath while we lift weights or even objects around the home. Holding your breath while lifting heavy weights may increase the tendency of raising your blood pressure as well as causing fatigue.
The preferred way of breathing is to EXHALE (breathe out) during the exertion phase and INHALE while you relax. An example may be a bench-press; take in a deep breath using the method described above and exhale as you push the weight away from your chest, then take in a deep breath as you lower the weight towards your chest once more.
We should all try to follow a similar pattern even as we lift heavy objects at home or at work. It may appear clumsy at first but remember that no matter what you do, do not hold your breath while you lift objects. If you have no option than to hold your breath then maybe it may just be too heavy for you – ASK FOR HELP!
No matter where you may find yourself today and no matter how crude healthcare may appear compared to that in other places, this may be “your future of healthcare” so do not give up and be overtaken by disease. Your health is your responsibility so TAKE CONTROL!
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. Kojo Cobba Essel
Moms’ Health Club
(dressel@healthclubsgh.com)
*Dr Essel is a medical doctor and is ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – “Your back should last you a lifetime. Whenever you have to lift an object STOP and ask yourself if it’s SAFE. If you have doubts ASK for HELP.”
Reference:
1. Get Fit and Live.- Don Colbert, MD & Kyle Colbert, CPT
