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Category: Lifestyle

  • Diabetes Risk Factors for Women in Ghana

    Diabetes Risk Factors for Women in Ghana

    Over 4.16 million Ghanaians live with type 2 diabetes, and women face higher risks due to lifestyle, cultural, and socioeconomic factors. Here’s what you need to know:

    • Types of Diabetes in Ghana: Type 1 (affects children), Type 2 (90% of cases, linked to lifestyle), and Gestational Diabetes (10% of pregnancies).
    • Key Risk Factors for Women:
      • Low physical activity: 82% of women in areas like Ga Mashie don’t meet exercise recommendations.
      • Diet: High reliance on starchy staples and processed foods increases risks.
      • Pregnancy-related risks: Conditions like preeclampsia and use of oral contraceptives raise the chances of gestational diabetes.
      • Mental health: 31% of diabetic patients experience depression.
    • Regional Prevalence: Urban areas like Greater Accra (8.2%) have higher diabetes rates than rural areas (1.5%).
    • Healthcare Costs: Managing diabetes costs about USD 547 (GH₵6,564) annually, while Ghana’s per capita health expenditure was only GH₵53.5 in 2022.

    How to Reduce Your Risk of Diabetes:

    1. Better Diet Choices: Switch to high-fibre foods (e.g., brown rice, garden eggs) and reduce processed food intake.
    2. Exercise: Aim for 150–300 minutes of moderate activity weekly.
    3. Routine Health Checks: Regular blood sugar tests (e.g., FBS, RBS) can help with early detection.
    4. Support Tools: Platforms like DrDoGood offer affordable virtual consultations, health tracking tools, and personalized care.

    Take action today: Stay active, eat mindfully, and schedule regular health checks to reduce your diabetes risk.

    Diabetes Statistics for Women in Ghana

    Current Numbers and Statistics

    Recent studies show that diabetes prevalence in Ghana ranges between 2.80% and 3.95%, with some regions reporting alarmingly high rates. The Western Region leads with a prevalence of 39.80% among adults aged 18 and above, followed by the Ashanti Region at 25.20% and the Central Region at 24.60%.

    Urban areas consistently report higher diabetes rates compared to rural areas. For instance, in Ga Mashie, located in the Greater Accra Region, 8.2% of residents aged 25 and above have diabetes. Women in this area are 2.66 times more likely to develop the condition than men. Additionally, adults aged 50 and above show a stark contrast in diabetes prevalence: 6.2% in urban areas versus 2.3% in rural areas.

    Region Urban Prevalence Rural Prevalence
    National 4.7% 1.5%
    Ashanti Region 8.8% 3.6%
    Greater Accra 8.2% Not reported

    These statistics highlight the importance of examining how women’s specific health behaviours and societal influences contribute to the rising diabetes risk.

    Women-Specific Health Factors

    Several lifestyle and cultural factors put Ghanaian women at greater risk of developing diabetes. Research conducted in Ga Mashie confirms that women face disproportionately higher risks due to these unique circumstances.

    A major factor is low physical activity levels. In Ga Mashie, 82% of women fail to meet recommended exercise levels, compared to 57% of men. This disparity is partly influenced by cultural norms. In Ghana, higher body weight is often associated with prosperity and good health, which can shape dietary habits and attitudes toward weight management.

    Mental health also plays a critical role. A 2018 study in Greater Accra revealed that 31% of diabetic patients experience depression. This underscores the need for healthcare approaches that address both physical and mental health challenges, especially for women.

    Main Risk Factors

    Medical and Pregnancy Risks

    In Ghana, certain medical conditions and pregnancy-related factors significantly increase the likelihood of diabetes in women. For instance, research indicates that women who experience preeclampsia (a serious pregnancy-specific condition characterized by high blood pressure and signs of organ damage, primarily affecting the kidneys and liver) are 19 times more likely to develop gestational diabetes mellitus (GDM). Additionally, the use of oral contraceptives has been linked to a 13-fold increase in GDM risk. This is thought to be due to elevated levels of oestrogen and progesterone, which can heighten insulin resistance during pregnancy.

    Food and Diet Impact

    Dietary habits also play a major role in diabetes risk. In Accra, the consumption of ultra-processed foods among low-income adults increased from 21% in 2011 to 29% in 2013. Traditional diets, often centred around high-carbohydrate staples, have been associated with a 54% higher risk of diabetes. Socioeconomic status further influences food choices: wealthier individuals tend to consume more processed foods and meats, while lower-income households rely on staples like plantain and leafy greens. When combined with low physical activity, these dietary patterns further amplify the risk of diabetes.

    Exercise and Movement Habits

    Physical inactivity is another major contributor. Among Ghanaian adults with Type 2 diabetes, only 21.4% meet recommended physical activity levels, with 67% reporting low activity. The main barriers to regular exercise include:

    • Social influence: 60.8%
    • Lack of energy: 59.8%
    • Lack of willpower: 58.8%

    Experts recommend 75–150 minutes of vigorous activity or 150–300 minutes of moderate aerobic activity weekly. Overcoming these barriers, alongside improving diet and ensuring regular medical check-ups, is essential for reducing diabetes risk.

    Barrier Type Percentage Affected
    Social influence 60.8%
    Lack of energy 59.8%
    Lack of willpower 58.8%

    Steps to Prevent Diabetes

    Better Eating Choices

    Making thoughtful food choices plays a big role in preventing diabetes. Ghanaian cuisine, when prepared mindfully, offers plenty of healthy options. Asonaba Owusu Aduomi, Herbal Doctor at the Organic Foods and Wellness Centre, highlights this point:

    Through mindful selection and preparation of these foods, individuals with diabetes can enjoy the rich flavors of Ghanaian cuisine while effectively managing their condition.

    Research backs this up – each increase in Food Variety Score reduces the odds of Type 2 diabetes to 0.81. Here are some simple dietary adjustments to consider:

    Food Type Replacement/Addition Health Benefit
    Rice Switch white rice to brown/Ofada rice Higher fibre, lower glycaemic index
    Vegetables Add garden eggs and nkontomire Low in carbs, packed with nutrients
    Proteins Include fish like mackerel and sardines Supports better insulin sensitivity
    Snacks Opt for pumpkin seeds Helps with blood sugar control

    Pairing better eating habits with regular physical activity can significantly lower the risk of diabetes.

    Getting More Exercise

    Exercise is another cornerstone of diabetes prevention. Unfortunately, studies show that 60% of individuals with Type 2 diabetes in Kumasi remain physically inactive. The World Health Organization (WHO) recommends the following guidelines:

    • Moderate aerobic activity: 150–300 minutes per week
    • Vigorous aerobic activity: 75–150 minutes per week
    • Strength training: At least twice a week

    In Ghana, a home-based exercise programme showed high participation rates among adults managing Type 2 diabetes. Starting small – like taking daily walks – and gradually increasing activity levels can make a big difference.

    Regular physical activity works hand-in-hand with routine health screenings to create a proactive approach to diabetes prevention.

    Health Tests and Monitoring

    Routine health checks are crucial, especially since less than 25% of Ghanaians with diabetes are aware of their condition. Key tests  to consider include:

    • Fasting Blood Sugar (FBS)
    • Random Blood Sugar (RBS)
    • HbA1c testing

    The Diabetes Support Center at Holy Family Hospital in Nkawkaw offers affordable screening services. However, as Oluwaseun Ishola, regional manager at Novo Nordisk, explains, accessing care can be challenging for many:

    Living on $300 per month for housing, food, transportation and childcare is very tight and poses challenges for people in the income bracket living with diabetes. A lot of times, people with diabetes have to travel considerable distances to multiple locations to access care from the doctor, get test results from the laboratory and then another location to pick up their insulin.

    To make screenings and monitoring easier, platforms like DrDoGood provide convenient booking for diabetes tests and ongoing care. With a network of over 43 facilities, they offer personalized chronic care management, simplifying the process for those in need. You can also record your FBS, RBS, and HBA1C on DrDoGood so that you and your healthcare provider can monitor your progress.

    World Diabetes Day – AM Show on JoyNews (14-11-17)

    Using DrDoGood for Diabetes Care

    DrDoGood

    DrDoGood combines virtual consultations, health tracking, and lifestyle guidance to provide a well-rounded approach to managing diabetes, tailored specifically for Ghanaian women.

    Online Doctor Visits

    DrDoGood makes it easy to connect with diabetes specialists through virtual consultations at affordable rates. For instance, consultations with family physicians cost ₵200, while lifestyle experts are available for ₵45 per session.

    Users can schedule virtual or in-person appointments, get prescriptions, and receive follow-up care without the hassle of travelling long distances. The platform also offers dedicated care for pregnant women dealing with gestational diabetes – a condition affecting 8.5% of pregnancies. Through DrDoGood, these women can consult with obstetricians and endocrinologists to monitor their condition and adjust treatments as needed. To complement these consultations, the platform provides advanced tools for tracking key health metrics.

    Health Tracking Tools

    DrDoGood equips users with a suite of tools to monitor essential diabetes-related health indicators, including:

    • Blood glucose levels with personalised target ranges
    • BMI and waist circumference tracking
    • Blood pressure monitoring
    • Physical activity logs
    • Medication schedules with reminders

    These tools empower users to stay on top of their health while incorporating meaningful lifestyle changes.

    Diet and Exercise Support

    DrDoGood also focuses on lifestyle adjustments by connecting users with registered dietitians who provide nutrition advice rooted in local food traditions. Here’s a snapshot of the services offered:

    Service Description Benefit
    Meal Planning Custom diet plans using familiar ingredients Improved blood sugar management
    Exercise Programs Home-friendly workouts for all fitness levels Encourages regular activity
    Wellness Classes Access to group activities at partner centres Builds motivation and consistency
    Nutritional Guidance Consultations with dietitians Expert dietary recommendations

    With a network of 43 facilities and over 200 licensed professionals, DrDoGood ensures that women in Ghana have access to affordable, high-quality diabetes care.

    Conclusion

    Diabetes among women in Ghana is a pressing issue that calls for immediate attention. Tackling this challenge starts with regular health screenings, adopting healthier eating habits, and staying active. Women who prioritise consistent blood sugar checks and embrace dietary changes – such as incorporating local, nutrient-rich foods like kontomire and garden eggs – can significantly improve their health. These lifestyle adjustments create a strong foundation for professional care to build upon.

    To make diabetes care more accessible, DrDoGood connects Ghanaian women to affordable services through a network of 43 facilities and over 200 licensed professionals. With consultations starting at just ₵45, the platform offers virtual visits, personalised progress tracking, and guidance tailored to local diets, ensuring that diabetes prevention is within reach for many.

    Addressing diabetes in Ghana requires both individual effort and professional support. Through education, regular health checks, and leveraging technology, women can take proactive steps toward managing their health. The numbers don’t lie – the time to act is now.

    FAQs

    What cultural factors increase the risk of diabetes among women in Ghana?

    Lifestyle Factors Contributing to Diabetes Risk Among Women in Ghana

    In Ghana, certain everyday habits and traditional practices can increase the likelihood of diabetes among women. For instance, diets often include high-carbohydrate meals and sugary treats, which, when combined with reduced physical activity – especially in urban areas – can lead to weight gain and other health issues. Additionally, societal norms sometimes discourage women from prioritising their health, making it harder to adopt preventive measures. There’s also the perception that being overweight signifies affluence and good health, which can unintentionally promote unhealthy weight gain.

    Reducing this risk requires a shift towards healthier living. Eating balanced meals, staying physically active, and scheduling regular health check-ups are key steps. Platforms like DrDoGood provide valuable support by connecting women with wellness services, offering diet advice, and equipping them with tools to manage chronic conditions like diabetes effectively.

    Dealing with the expenses of diabetes care can be tough, but there are ways for women in urban Ghana to manage costs without compromising their health.

    One smart strategy is focusing on prevention and early detection. Regular health check-ups can catch diabetes in its early stages, often avoiding the need for expensive treatments later. Platforms like DrDoGood simplify the process by helping you book affordable consultations and find nearby healthcare facilities that accept your insurance.

    Living a healthy lifestyle is another important step. Eating a balanced diet, staying physically active, and managing stress are all effective ways to keep blood sugar levels in check and avoid complications. The DrDoGood app offers resources like professional diet and fitness advice, wellness classes, and tools for managing chronic conditions – all designed to support better health while keeping costs down.

    Lastly, if you have access to employer-sponsored health benefits, make the most of them. These benefits can help cut down on out-of-pocket expenses for medications, doctor visits, and wellness programmes.

    How does mental health impact diabetes management for women in Ghana, and what steps can be taken to address it?

    The Role of Mental Health in Managing Diabetes for Women in Ghana

    Mental health is a critical factor in managing diabetes effectively, especially for women in Ghana. Emotional challenges like stress, anxiety, and depression can disrupt efforts to maintain key habits such as eating a balanced diet, exercising regularly, and sticking to prescribed medications – all of which are essential for keeping diabetes under control.

    To tackle these challenges, women can explore stress-relief practices such as mindfulness exercises, yoga, or even pursuing hobbies that bring joy and relaxation. Building a strong support system (like we’ve done in this WhatsApp Diabetes community) is equally important. Whether it’s leaning on family and friends or consulting mental health professionals, having a network can ease emotional burdens.

    For more structured support, platforms like DrDoGood offer valuable resources. They connect users with licensed therapists and wellness experts, craft personalised care plans, and provide access to wellness facilities. By focusing on both mental and physical well-being, women can take a more balanced approach to managing diabetes effectively.

  • Don’t Delay These 5 Primary Care Visits

    Don’t Delay These 5 Primary Care Visits

    Here’s why you need them:

    • Hypertension and diabetes are on the rise in Ghana. Nearly 50% of adults live with hypertension, and many are unaware of their condition.
    • Routine visits help catch issues early. Annual screenings for blood pressure, blood sugar, and BMI are essential for preventing severe health problems like stroke and heart disease.
    • Vaccinations protect against outbreaks. Stay updated on vaccines like meningitis, flu, and tetanus to avoid preventable illnesses.
    • Prenatal care ensures safe pregnancies. Regular check-ups monitor both mother and baby for complications.
    • Chronic condition management is critical. Consistent care helps control conditions like hypertension and diabetes, reducing the risks of severe complications.

    Quick Tip: Use platforms like DrDoGood to book appointments easily via USSD (*920*336#) or app, starting at GHS 45.

    Take action today to stay healthy and avoid unnecessary health risks.

    HOW MUCH DOES IT COST TO SEE A DOCTOR IN GHANA? | HEALTHCARE IN GHANA

    1. Yearly Health Check-Up

    Annual health check-ups are essential for catching potential health issues early. In Ghana, where non-communicable diseases (NCDs) are a leading cause of illness, these check-ups are especially crucial.

    The National Health Insurance Authority (NHIA) provides a free annual check-up programme during your birth month. This initiative includes:

    • Blood pressure checks
    • Blood sugar tests
    • Body mass index (BMI) evaluations
    • Health counselling
    • Referrals for further care

    “Health systems worldwide are increasingly recognising the importance of preventive healthcare measures. Early detection and intervention can prevent serious health conditions, reduce the burden of diseases, and improve quality of life. Our free annual health programme is designed with these goals in mind.” – Dr. Dacosta Aboagye, Chief Executive Officer of the NHIA(2024)

    Booking your check-up is simple. Through the DrDoGood platform, a basic screening starts at GHS 45. For ongoing care, the Unlimited Consultation Plan is available at GHS 120 per month. These services highlight the importance of regular check-ups in managing and preventing diseases. Considering that NCDs accounted for 74% of global deaths in 2019, early detection in Ghana could be life-saving.

    Here’s what you can expect during your annual check-up:

    Screening Type Purpose Frequency
    Basic Health Assessment General health evaluation Annually
    Blood Pressure Check Hypertension screening Every visit
    Blood Sugar Test Diabetes screening Annually
    BMI Measurement Weight management Every visit
    Health Counselling Lifestyle and wellness advice Annually

    Regular health check-ups are a proactive way to stay ahead of potential health challenges, ensuring a healthier future.

    2. Long-Term Health Condition Check-Ups

    Keeping chronic conditions like hypertension and diabetes under control means staying on top of regular check-ups. These routine visits aren’t just a formality – they’re essential for managing health effectively.

    Studies reveal that only 41.3% of patients with both conditions successfully maintain proper blood pressure levels. This highlights how critical consistent care is for tackling chronic health issues.

    During these check-ups, healthcare providers monitor key indicators such as blood glucose, HbA1c levels, blood pressure, heart rate, weight, and even assess whether medications are still suitable. Together, you and your doctor can create a personalised schedule to ensure nothing slips through the cracks.

    To make things easier, DrDoGood offers a comprehensive monitoring package for GHS 100 per month. It includes:

    • Digital vitals tracking to keep an eye on your key health stats
    • Medication reminders so you never miss a dose
    • Automated appointment scheduling to stay on track with your care

    “Improving glycaemic control can help patients live longer, have an improved quality of life, and delay the development and progression of diabetic complications”.

    3. Required Vaccine Appointments

    Keeping up with vaccinations is one of the best ways to protect yourself and those around you. Vaccines play a critical role in saving lives across the globe, preventing outbreaks before they even begin.

    In Ghana, the introduction of the serogroup A meningococcal conjugate vaccine (MenAfriVac) in 2012 brought a massive reduction in meningitis outbreaks in the northern regions. This is a clear example of how timely immunisation can make a difference.

    Here are some key vaccines for adults to consider during your healthcare visits:

    Vaccine Type Why It Matters
    Meningitis Protects against severe complications seen in past outbreaks.
    Influenza Shields you from seasonal flu strains that change every year.
    Tetanus-Diphtheria Essential for preventing infections, especially after injuries.
    COVID-19 Keeps you protected based on the latest treatment guidelines.

    “Historically, immunization is one of the most effective public health interventions, giving millions of children the opportunity to grow up healthy and reach their full potential.” – UNICEF

    The importance of vaccination is underscored by the 2015–2016 meningitis outbreak in Northern Ghana. The case-fatality rate for pneumococcal meningitis reached 18.2%, compared to 3.1% for meningococcal meningitis. Such statistics highlight the need for staying up-to-date with your vaccines to avoid severe health risks.

    4. Blood Pressure and Blood Sugar Tests

    Keeping chronic conditions in check starts with regular and timely testing. In Ghana, where hypertension and diabetes are prevalent, these screenings are particularly crucial. For instance, in 2019, the Ashanti region recorded a hypertension prevalence of 27.3%, with two-thirds of those affected unaware of their condition.

    Test Type Recommended Frequency Warning Signs to Watch
    Blood Pressure Every 6 months, Weekly if you have hypertension or have a family history of hypertension Headaches, dizziness, shortness of breath
    Blood Sugar Annually (or more often if at risk) Excessive thirst, frequent urination, fatigue

    Shockingly, only 21.8% of Ghanaians living with both hypertension and type 2 diabetes have managed to control both conditions. Regular testing not only offers early warnings but also supports consistent monitoring, which is key to better management.

    Why Testing Should Be a Priority

    Hypertension is a growing concern, with Africa reporting a pooled prevalence of 57% among older adults – the highest globally. Early detection through regular screening can help prevent life-threatening complications such as:

    • Stroke
    • Heart failure
    • Kidney disease
    • Vision problems

    Making Testing Easier

    Recognising the importance of early detection, accessible testing options are becoming more available. For instance, DrDoGood provides a hassle-free way to book tests at nearby facilities for just GHS 45. They also offer digital tracking for results, automated reminders, and access to expert consultations.

    Pair these screenings with your routine check-ups to catch potential issues early. If you’re over 40, have a family history of these conditions, or notice any warning signs, consider scheduling tests more frequently. Early action can make all the difference.

    5. Pregnancy Care Check-Ups

    Regular prenatal visits are just as important as annual check-ups or managing chronic conditions. They ensure that both you and your baby are monitored closely, helping to catch and address potential issues early.

    Prenatal Visit Schedule

    Trimester Weeks Visit Frequency Key Screenings
    First Trimester 8–13 Initial visit, then usually monthly Pregnancy confirmation, due date calculation, initial blood tests, and early ultrasound
    Second Trimester 14–27 Typically monthly Anatomy ultrasound, screening for neural tube defects, glucose test (24–28 weeks)
    Third Trimester 28–birth Every 2 weeks until 36 weeks, then weekly Monitoring baby’s growth and position, Group B streptococcus testing (affects about 1 in 4 pregnancies)

    First Trimester Priorities

    In the first trimester, your healthcare provider will confirm your pregnancy, establish the due date, review your medical history, and conduct essential tests like blood work and an early ultrasound.

    Second Trimester Focus

    Between weeks 14 and 27, key screenings include an anatomy ultrasound, a test for neural tube defects, and a glucose test to check for gestational diabetes (usually conducted between weeks 24 and 28).

    Third Trimester Monitoring

    From week 28 until delivery, prenatal visits become more frequent. These appointments focus on:

    • Tracking your baby’s growth and position
    • Testing for Group B streptococcus, which affects about 1 in 4 pregnancies

    “Regular prenatal exams are important both for monitoring your own and your fetus’s health and for giving you and your health professional time to build a working relationship.”

    Simplifying Appointment Management

    Booking prenatal check-ups doesn’t have to be stressful. With the DrDoGood platform, expectant mothers can:

    • Schedule appointments starting at GHS 45
    • Receive automated reminders for upcoming visits
    • Keep track of all pregnancy-related screenings
    • Access virtual consultations when needed

    When to Seek Immediate Help

    If you experience any of the following symptoms, don’t wait for your next scheduled visit. Contact your healthcare provider right away:

    • Severe headaches or vision changes
    • Unusual swelling
    • Decreased fetal movement
    • Vaginal bleeding

    For urgent advice or to book an emergency consultation, you can reach out to your healthcare provider through the DrDoGood platform.

    How to Book and Track Your Check-Ups

    Scheduling your check-ups with DrDoGood is simple and convenient.

    Booking Options

    DrDoGood provides several ways to book your appointments, tailored to suit different preferences:

    Booking Method Features Ideal For
    Mobile App Complete booking features, appointment reminders, and access to digital health records Smartphone users
    Website Full scheduling tools, including virtual consultations Users who prefer using a computer
    USSD Code (*920*336#) Quick and easy appointment booking without the internet Individuals without internet access

    Flexible Payment Options

    Pick a payment plan that works best for you:

    • Pay-As-You-Go: Starting at GHS 45 per consultation.
    • Monthly Subscription: Enjoy unlimited consultations for GHS 120 per month.

    Managing Your Appointments

    DrDoGood makes it easy to stay on top of your healthcare with these helpful features:

    • Sync your appointments directly with your phone’s calendar.
    • Get automated reminders for upcoming check-ups and medication schedules.
    • Access virtual consultations, which include video calls, secure messaging, digital prescriptions, and follow-up coordination.

    Employer-Sponsored Benefits

    If your employer provides healthcare benefits, you can enjoy additional perks to streamline your healthcare experience. These include:

    • Upgraded subscription options starting at GHS 100 per month.
    • Access to wellness programmes designed to improve overall health.
    • Tools for tracking your health metrics.
    • Priority scheduling for specialist appointments.

    For urgent support or to schedule your next check-up, reach out to DrDoGood’s support team at +233 50-592-9685.

    Next Steps

    It’s time to take charge of your health. Here’s how you can get started:

    Set Up Your Health Profile

    Begin by creating your personalised health profile on the DrDoGood app. Simply download the app and complete your profile to tailor your care experience.

    Schedule Your Priority Check-ups

    Make sure you’re up to date with your health check-ups. Here’s a quick guide:

    Check-up Type When to Schedule
    Annual Health Check If it’s been more than 12 months since your last visit
    Chronic Condition Review Every 3–6 months, as recommended by your doctor
    Vaccination Updates As per your immunisation schedule
    Blood Pressure/Sugar Tests At least every 6 months
    Pregnancy Care As soon as pregnancy is confirmed

    DrDoGood’s digital tools can help you stay on top of these appointments effortlessly.

    Use Available Tools

    Take advantage of DrDoGood’s handy features to simplify your healthcare journey:

    • Automated appointment reminders to keep you on track.
    • Digital health records are accessible anytime, anywhere.
    • Virtual consultations starting at just GHS 45.

    These tools are designed to make managing your health easier and more convenient.

    Get Support

    Need help? DrDoGood’s support team is here for you. They can assist with:

    • Connecting you to the right healthcare provider.
    • Explaining your payment options.
    • Setting up appointment reminders.
    • Managing your digital health records.

    Don’t hesitate to reach out for guidance – your health is worth it!

    FAQs

    Why are regular check-ups for hypertension and diabetes essential in Ghana?

    Regular health check-ups for hypertension and diabetes are crucial in Ghana, as these conditions are major contributors to severe health problems such as heart disease, kidney failure, and stroke. By catching these conditions early through routine visits, individuals can manage them effectively, lowering the risk of complications and improving their overall well-being.

    A significant concern in Ghana is that many people with hypertension or diabetes are unaware they have these conditions, and treatment rates remain worryingly low. Regular screenings play a key role in ensuring timely diagnosis and access to proper care, leading to better health outcomes. With the rising number of cases in the country, making these check-ups a priority has never been more important.

    How can I keep track of my vaccinations, and why is it important for preventing disease outbreaks?

    To keep your vaccinations on track, follow the immunisation schedule recommended by healthcare authorities in Ghana. This schedule specifies which vaccines you need and the right time to get them, ensuring you’re protected throughout every stage of life.

    Staying current with your vaccinations is crucial for preventing the spread of infectious diseases. When more people are vaccinated, it creates a protective shield for the entire community, especially for those who can’t receive vaccines due to medical conditions. By getting vaccinated on time, you not only protect your own health but also contribute to building a healthier Ghana for all.

    How can the DrDoGood platform help me easily manage my health check-ups and appointments?

    DrDoGood simplifies taking charge of your health by linking you with reliable healthcare providers through an intuitive web and mobile platform. Whether it’s scheduling your annual check-ups, managing chronic conditions, or booking screenings for hypertension and diabetes, the process is straightforward and hassle-free.

    The platform is especially helpful for those with packed schedules, ensuring you keep up with essential appointments and stay on top of your health. Beyond convenience, DrDoGood plays a crucial role in reaching underserved communities across Ghana, making quality healthcare easier to access for everyone.

  • 5 Ways To Stay Active As You Age

    5 Ways To Stay Active As You Age

    Staying active as you age is essential for maintaining your health, independence, and mental well-being. Here’s a quick guide to help you get started:

    • Gentle Exercise: Begin with low-impact activities like walking, swimming, or cycling. Start small and build up gradually.
    • Flexibility: Stretch regularly to reduce stiffness and improve mobility. Simple stretches like neck tilts and calf stretches can help.
    • Strength Building: Use light weights or household items to perform basic exercises like chair squats and wall push-ups.
    • Group Activities: Join local exercise groups or start your own. Walking clubs, aerobics, or church-based fitness sessions are great options.
    • Digital Tools: Use apps like DrDoGood’s app or USSD services (_920_336#) to track your activity, set goals, and stay motivated.

    Key Tip: Aim for 150 minutes of moderate activity weekly. Always consult your doctor before starting a new routine, especially if you have health conditions.

    Staying active supports both body and mind but you have to remain mindful of your co-morbidities- start small and stay consistent.

    5 Exercises Seniors Should Do Everyday

    1. Start With Gentle Exercise

    Starting with light exercise helps maintain mobility and independence. Studies show that active older adults experience 44.4% functional disability compared to 58.6% in less active peers. This highlights the value of incorporating low-impact workouts into your routine.

    Best Low-Impact Workouts

    Walking is a simple yet powerful option for older adults. Regular walking has been shown to lower functional disability by 67%, even among those with chronic conditions.

    Here are some great low-impact exercises to try:

    • Daily Walking: Start with 10–15 minutes and gradually increase to 30 minutes. Make sure you’re wearing appropriate shoes to reduce the risk of falls.
    • Swimming: A great way to improve heart health without putting stress on your joints. If you don’t know how to swim, you can join or start a water aerobics group with a qualified swim instructor.
    • Cycling: Delivers aerobic benefits while being gentle on your knees and hips.

    These activities can easily fit into your lifestyle and support healthy aging.

    Exercise Spots in Ghana

    Ghana offers excellent facilities to support these activities. For example:

    • Aviation Social Centre: Located in Accra, this facility features a gym, basketball courts, and spaces for social events. It also offers training programmes like aerobics, total fitness, kickboxing, boot camp, and body sculpting.
    • Fitzone Ghana: Also in Accra, Fitzone provides fitness programmes, sports activities, and leisure options. They even run a cycling club in collaboration with Decathlon Ghana.

    These locations make it easier to stay active and enjoy the benefits of regular exercise.

    2. Keep Your Body Flexible

    After adding gentle exercise to your routine, the next step is to work on flexibility. As we age, our joints can become stiff, and muscles may lose their elasticity. Physical therapist Kristin Vinci explains:

    “If you start moving less as a result, your flexibility and mobility will also start to decrease. It’s a case of ‘use it or lose it.’”

    Daily Stretching Guide

    Stretching regularly helps maintain mobility and reduce joint stiffness. Aim to do these stretches at least three times a week:

    Stretch TypeHow to PerformBenefits
    Seated Trap StretchSit upright, grip the side of a chair with one hand, and tilt your head away.Eases neck and shoulder tension
    Standing Calf StretchStand facing a wall, step one leg back, and press your heel into the floor.Boosts ankle mobility
    Seated Hip FlexorSit on a chair, let one leg drop off the side, and stretch it backward.Improves hip flexibility
    Seated Cat CowSit with hands clasped behind your head; alternate rounding and arching back.Enhances spine mobility

    Dr. Vinci offers this advice:

    “Stretching is not a ‘no-pain, no-gain’ phenomenon. You don’t have to push into a deep, deep stretch or feel pain or discomfort for it to be beneficial.”

    Tips for Effective Stretching:

    • Hold each stretch for 10–30 seconds and repeat 3–4 times.
    • Breathe steadily and avoid holding your breath.
    • Stretch only until you feel mild tension, not pain.
    • Use a chair or wall for balance if necessary.

    If you want extra motivation, consider joining group stretching classes.

    Group Classes Near You

    In addition to daily stretching, group classes combine movement with social interaction, offering even more benefits. Research shows that older adults who take part in community physical activities are 75% less likely to develop functional disabilities.

    In Accra and other parts of Ghana, many community centres host morning flexibility sessions and guided stretching classes.

    Church Gatherings: Churches across Ghana often include gentle exercise programmes in their weekly schedules, offering a chance to improve physical wellness while connecting with others spiritually.

    Dr. Vinci encourages starting small:

    “Don’t underestimate the value of small movements. It’s a starting place, and over time, you will gradually achieve greater range.”

    These group sessions not only support flexibility but also create opportunities for meaningful social connections, which are key to overall wellbeing.

    3. Build Muscle Safely

    After improving flexibility with light exercises, it’s time to focus on strengthening your muscles. Building strength not only helps prevent muscle loss but also makes daily tasks – like carrying groceries or climbing stairs – much easier. Starting with a safe routine is key.

    Basic Strength Exercises

    UnitedHealthcare® highlights the importance of using proper form and progressing gradually when starting strength training.
    Below are five beginner-friendly exercises you can try at home:

    ExerciseInstructionsSets and Reps
    Calf RaisesStand with feet shoulder-width apart. Rise onto your toes, pause for 1-2 seconds, then lower slowly.2-3 sets of 15 reps
    Wall AngelsStand with your back against a wall. Slide your arms up and down in a controlled motion.2-3 sets of 10-15 reps
    Chair SquatsStand in front of a chair. Lower yourself until almost seated, then stand back up.2-3 sets of 10-15 reps
    Wall Push-upsPlace your hands on a wall at shoulder height. Perform push-ups while keeping your body straight.2-3 sets of 10-15 reps
    PlankLie on your stomach, place forearms on the floor with elbows under shoulders, and hold your body in a straight line.2-3 sets holding for 15-20 seconds

    “Proper form is essential to prevent injuries, especially as you age. Start with lighter weights and focus on learning the correct technique before gradually increasing the load.” – Harper Health

    Quick Safety Tips:

    • Warm up for 5-10 minutes before starting.
    • Take breaks between sessions to allow recovery.
    • Stop immediately if you feel sharp pain.
    • Keep your breathing steady throughout.
    • Use slow, controlled movements to avoid strain.

    Home Exercise Equipment

    You don’t need fancy gym equipment to get started. Everyday household items can work just as well:

    • Water Bottles: Fill 1.5-litre bottles (about 0.4 kg each) for adjustable weights.
    • Resistance Bands: These are affordable and available in Accra pharmacies for GH₵30-50. Start with lighter bands, like yellow or red.
    • Household Items: Use rice bags (2-5 kg), a sturdy chair for squats, stairs for calf raises, or even a bath towel for resistance exercises.

    4. Join Group Activities

    Exercising with others can make staying active more fun and help you stick to a routine. Beyond the physical benefits, group activities also help you build social connections, which are essential for your overall well-being as you grow older.

    Local Exercise Groups

    In Ghana, many community centres, churches, and senior organisations offer fitness sessions tailored for older adults. These might include walking groups, aerobics, water exercises, or chair-based workouts. Check with your local community centre or place of worship to find out what’s available.

    If you can’t find a group that suits your needs, why not create one yourself?

    Start Your Own Group

    Starting your own exercise group is a great way to stay active while bringing people in your community together.

    1. Plan Your Programme

    Begin with something simple, like a walking group. Pick safe, well-lit routes with even surfaces. Popular spots like the University of Ghana campus or Aburi Botanical Gardens make excellent choices for group walks.

    2. Establish Guidelines

    Set clear rules so everyone knows what to expect. Decide on meeting times (early mornings are cooler), and set policies for weather and safety. Use tools like WhatsApp to communicate, and figure out what equipment – if any – you’ll need.

    3. Build Your Community

    Start small, with a few friends or neighbours (5–10 people is a good size). Spread the word by posting flyers at local churches, community centres, clinics, or neighbourhood notice boards. Host a kick-off meeting to agree on a schedule, discuss goals, and decide how to stay in touch.

    To keep things interesting, rotate your routes and celebrate milestones together. For added safety and guidance, you might team up with local healthcare providers or fitness experts who can offer professional advice and support.

    5. Use Digital Health Tools

    Smartphones and apps can play a big role in tracking progress and staying motivated as you age.

    Fitness Apps and Devices

    Research shows that using mobile health apps can add around 1,100 extra steps daily over 12 weeks. These tools are great for keeping track of your daily activities and reaching fitness goals. For example, DrDoGood’s health management app offers several features to support your health journey:

    • Track physical activities
    • Set and monitor fitness goals
    • Get medication reminders
    • Connect with healthcare professionals
    • Access health records easily

    For those without internet access, DrDoGood also provides basic health services through their USSD code (_920_336#). These tools are a convenient way to stay active and organised.

    Mobile Health in Ghana

    Digital health tools are becoming an essential part of healthcare in Ghana, making it easier to stay active and manage overall health. With an 80% acceptance rate among seniors using health apps, these tools are clearly making an impact.

    Here are a few practical ways to make the most of mobile health tools:

    • Daily Activity Tracking: Use apps to monitor steps, distance, and calories burned.
    • Goal Setting: Start small, like a 10-minute morning walk, and gradually increase your targets.
    • Remote Health Support: Reach out to healthcare providers for virtual consultations when you need advice on exercise or health issues.

    “MYHEALTHCOP goes beyond just fitness – they create a wellness ecosystem. The WhatsApp engagement, mobile app, and structured activities make wellness an effortless part of life.”

    Studies also reveal that 16% more people engage in regular physical activity when using a mobile app. Plus, about 58% of users say smartphone-based health systems keep them motivated to stick to their routines.

    Conclusion: Take The First Step

    Starting an active lifestyle can be simple. Even just 5 minutes of physical activity can have positive effects on your health.

    Here are a few easy ways to get moving:

    • Take a 10-minute brisk walk in your neighbourhood.
    • Stand on one foot while holding onto a chair for balance.
    • Use resistance bands for basic arm exercises.

    Staying active as you age benefits both your body and mind. Dr. Richard J. Hodes, director of NIH’s National Institute on Aging, highlights:

    “Even if you haven’t been active previously, it’s important to get started and stay active”.

    If you’re unsure where to begin, resources like DrDoGood can help make the process easier. Their offerings include:

    • Virtual consultations with healthcare professionals to find exercises that suit you.
    • Activity tracking via their mobile app.
    • Medication and exercise reminders.
    • Connections to local wellness centres.

    Before starting any new exercise routine, consult your doctor – especially if you have any pre-existing health conditions – to ensure the activities are safe for you.

    “Regular physical activity is important at any age, but especially for older adults. Physical activity keeps muscles, joints, and bones healthy, it also reduces your disease risk, and more.”