Dr. Naa Asheley Ashietey, Founder of Nova Wellness Center, has urged Ghanaians to adopt simple, cost-free lifestyle habits to significantly improve their physical and mental wellbeing. She highlighted that many people overlook basic health practices in favor of more expensive interventions.
Speaking on Joy FM's Ultimate Health on Sunday, July 19, Dr. Ashietey discussed the growing field of biohacking. She identified 10 practical lifestyle changes that are readily available to everyone. These 'biohacks' require little or no financial investment but can profoundly impact health if practiced consistently.
This emphasis on preventative, accessible health measures aligns with broader public health discussions in Ghana. The nation faces increasing non-communicable diseases, making cost-effective health strategies crucial. Promoting simple lifestyle changes can reduce the burden on the healthcare system and improve national productivity.
Dr. Ashietey stated, "If you are able to master these, they will go a long way in helping you. If you are not able to master these, then we can look into the advanced modalities as well." This suggests a tiered approach to wellness, starting with fundamental, free practices.
The implications are significant for public health policy and individual wellness. Encouraging widespread adoption of these practices could lead to a healthier, more productive populace. Decision-makers might consider integrating such advice into national health campaigns.
Dr. Ashietey identified exposure to natural sunlight as the first and arguably most important of her ten lifestyle interventions. Despite Ghana's tropical climate and abundant sunshine, she observed that many people spend most of their day indoors. She noted, "Here in Ghana, we have lots and lots of sunlight, but most of us wake up, get into our cars, drive to work, stay in the office all day and then drive back home without getting enough sunlight at all."
She encouraged people to spend between 15 and 20 minutes outdoors in the early morning, preferably between 7:00 a.m. and 10:00 a.m. This supports the body's natural production of vitamin D. Vitamin D plays a key role in producing several hormones that regulate important bodily functions. Dr. Ashietey explained, "Our bodies naturally produce vitamin D when we are exposed to sunlight. Vitamin D is extremely important because it is involved in the production of many hormones, including melatonin, which helps us sleep at night."
She argued that adequate exposure to morning sunlight may contribute to better sleep quality by supporting the body's natural hormone production. Dr. Ashietey also highlighted the relationship between sunlight and the body's circadian rhythm, the internal clock that regulates sleeping and waking cycles. She said, "When you wake up and go into the sun, it's almost as if you are telling your body that you're ready to start the day."
The sunlight activates metabolism and prepares the body for daytime activity. As the sun goes down, the body naturally begins preparing for rest. She suggested that insufficient exposure to natural daylight may partly explain the increasing number of people experiencing insomnia and other sleep disorders. This trend has economic implications, as sleep deprivation can reduce workplace productivity.
Describing sleep as one of the body's most important biological processes, Dr. Ashietey stressed that adults should make it a priority to obtain at least 6 to 7 hours of quality sleep each night. Those on conventional working schedules should aim to be in bed between 9:00 p.m. and 10:00 p.m. She explained that sleep consists of several stages, each performing different restorative functions. "It's only when you sleep that your brain is able to remove toxins, rejuvenate itself and prepare you for the next day," she said.
Dr. Ashietey referred to the brain's glymphatic system, the mechanism responsible for clearing waste products and toxins. She said research has identified an association between chronic insomnia and cognitive conditions, including memory loss, anxiety, depression, and Alzheimer's disease. Studies have found that a significant proportion of people diagnosed with Alzheimer's disease had previously reported long-term sleep difficulties. "This is why sleep is so important. We need all the different stages of sleep because that's when the brain carries out its maintenance and repair," she added.
Dr. Ashietey also discussed modern wellness technology to evaluate stress levels and biological aging. She explained that one assessment at Nova Wellness Center measures heart rate variability. This determines how effectively the nervous system responds to stress. The assessment compares heart function with other body systems and can estimate whether a person's biological age is older or younger than their actual age. She explained, "It tells us how stressed you are, how well your body responds to stress and even whether you are ageing faster or slower biologically compared with your chronological age."
Recognizing that many professions require employees to work overnight, including doctors and nurses, Dr. Ashietey said shift workers should adjust their routines. They must still prioritize sunlight and sleep. She recommended that those finishing work in the morning spend a short period outdoors before going to bed. This supports vitamin D production. She also advised them to spend time outside shortly before sunset to expose themselves to another phase of natural light. However, she emphasized that creating an appropriate sleeping environment is even more important for people who sleep during the day.