Lifestyle changes that can lower your blood pressure - Newstrends
Connect with us

Health

Lifestyle changes that can lower your blood pressure

Published

on

Hypertension is a medical condition that is associated with ageing, and which affects both men and women, once they reach 50 years or about that age. It has been established that a person could develop hypertension at a younger age. Nonetheless, when discovered early and properly managed medically, a person with hypertension can still live a fully functional prolonged life, without developing other health complications or even delaying their onset. Below are tips for lowering blood pressure.

Make small changes

If you have high blood pressure, there’s plenty you can do every day to control it. Eating healthier, exercising more, and tweaking other day-to-day habits can help keep your readings in check. That might keep you from needing medication to keep your numbers where they should be.

Eat a healthy diet

You can lower your blood pressure by eating lots of whole grains, fruits, vegetables, and low-fat dairy. Look for foods that don’t have much fat or cholesterol. This approach has a name: the Dietary Approaches to Stop Hypertension (DASH) diet. It includes lean meats, poultry, fish, and nuts. It’s also high in protein and fibre and avoids sugary drinks, red meats, and sweets.

Lose extra weight

Shedding even a few extra kilograms can lower your blood pressure. It’s also important to watch your waist. Too much bulk around your midsection can affect your BP. For women, a waist of more than 35 inches is high. For men, it’s more than 40 inches.

READ ALSO:

Be Active

Exercise can help you lower your blood pressure and lose weight. Aim to get at least 150 minutes of physical activity each week. Look for aerobic workouts that make your lungs and heart work a little harder. Try things like brisk walking, biking, swimming, or dancing. Even chores like raking leaves or washing windows count.

Watch your salt

Too much sodium can raise your blood pressure. You should aim for no more than 1,500 milligrams a day. You don’t get sodium just from the salt you sprinkle in foods. It can also hide in packaged foods. Read labels before you buy. Salt can lurk in things like soups, sandwiches, and pizza.

Get more potassium

Your blood pressure is likely to be higher if you don’t get enough of this nutrient. Shoot for between 3,000 and 3,500 milligrams each day. How much is that? A medium banana has about 420 milligrams. A baked potato with the skin gives you more than 900 milligrams. Spinach, beans, tomatoes, oranges, yoghurt, and sweet potatoes are also high in potassium. Some people with medical issues like kidney disease or who take certain medicines may have to be careful with potassium. So check with your doctor before changing what you eat.

Ease stress

It might have an impact on your blood pressure, especially if you deal with it by eating a lot of unhealthy foods, or by smoking or drinking. Find ways to cope with stress, like meditation, yoga, or deep breathing. Take time to relax and do things you enjoy, whether it’s listening to music, gardening, or spending time with friends.

Limit alcohol

 Drinking too much of it can raise your blood pressure. If you›re on medicine for your blood pressure, alcohol may affect how well it works. Women should try to have no more than one drink a day. For men, it›s two. One drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.

READ ALSO:

Quit smoking

It raises your blood pressure and makes a heart attack or stroke more likely. When you smoke, you hurt the linings of your blood vessels. That makes it harder for them to relax. What’s more, smoking can make some medicines you take for your blood pressure less effective. Your doctor can give you tips on how to quit.

 Pay attention to caffeine 

If you regularly drink coffee, soda, and other drinks with caffeine, it may not affect your BP much. But if you rarely drink it, caffeine can cause a short spike in your blood pressure when you drink it. Talk to your doctor about what your limit should be.

  Get enough sleep

 Your blood pressure goes down when you get some ZZZs. Getting enough is an important way to keep your heart and blood vessels healthy. How much is enough? Most folks need at least seven hours of high-quality sleep each night. That means you fall asleep within 30 minutes, don›t wake up more than once, and fall back to sleep quickly when you do.

Keep tabs on your blood pressure

 Check yours regularly to make sure it doesn’t get too high. High blood pressure often doesn’t have symptoms. So measuring your BP is the best way to tell if diet, exercise, and other lifestyle changes are working. You can check it with a home monitor, or you can visit your doctor.

Control other conditions

Work with your doctor to make sure any other health issues you have are under control. Many people with diabetes also have high blood pressure. Other conditions like high cholesterol, sleep apnea, and thyroid disorders are also often linked with it. When you manage your overall health, you’ll help keep your blood pressure in check.

• Adapted from webmd.com/sun

Health

Lassa Fever Deaths in Nigeria Rise to 51 After 15 Killed in Early February – NCDC

Published

on

lassa fever

Lassa Fever Deaths in Nigeria Rise to 51 After 15 Killed in Early February – NCDC

Nigeria is facing a rising Lassa fever outbreak in 2026, with 15 deaths recorded in the first week of February, pushing the total fatalities from confirmed cases to 51 between the first and sixth epidemiological weeks, the Nigeria Centre for Disease Control and Prevention (NCDC) has reported. This reflects the continued severity of the viral haemorrhagic disease. The 15 deaths reported between February 2 and 8 translate to a Case Fatality Rate (CFR) of 21.3 per cent, higher than the 19.4 per cent recorded during the same period in 2025, despite a decline in overall suspected cases compared to last year.

Two healthcare workers were also infected in week six of the outbreak, highlighting the ongoing risks faced by frontline responders. Cumulative data for 2026 show 1,034 suspected cases, 240 confirmed cases, and four probable cases, spread across 10 states and 42 Local Government Areas (LGAs). For comparison, during the same period in 2025, Nigeria recorded 1,913 suspected cases, 413 confirmed infections, and 80 deaths across 11 states and 63 LGAs, showing a reduction in suspected cases but persistence of high fatality rates.

READ ALSO:

In the latest reporting week alone, 15 deaths occurred from 74 confirmed infections out of 271 suspected cases, resulting in a weekly CFR of 20.3 per cent. Confirmed cases increased from 44 in epidemiological week 5 to 74 in week 6, indicating a week-on-week rise in infections. The new confirmed cases were reported across eight statesTaraba, Ondo, Bauchi, Edo, Benue, Nasarawa, Kogi, and Ebonyi — affecting 24 LGAs.

Data analysis shows that 89 per cent of confirmed infections in 2026 are concentrated in four high-burden states: Bauchi (38%), Taraba (22%), Ondo (20%), and Edo (9%), while the remaining 11 per cent of cases were reported from six other states. The outbreak predominantly affects people aged 21 to 30 years, although cases range from 1 to 74 years, with a median age of 29 years. The male-to-female ratio among confirmed cases stands at approximately 1:0.7.

To manage the outbreak, the NCDC has activated the National Lassa Fever Multi-Partner, Multi-Sectoral Incident Management System (IMS) to coordinate surveillance, case management, laboratory support, and risk communication across affected states. The agency has urged citizens to adopt preventive measures such as improving sanitation and hygiene, practicing rodent control, ensuring early presentation of suspected cases at health facilities, and cooperating with public health authorities. The NCDC emphasised that timely intervention, early treatment with Ribavirin, and community awareness are critical to reducing fatalities and containing the outbreak.

Lassa Fever Deaths in Nigeria Rise to 51 After 15 Killed in Early February – NCDC

Continue Reading

Health

Ramadan Health Tips: Six Ways to Stay Hydrated While Fasting

Published

on

Ramadan Health Tips

Ramadan Health Tips: Six Ways to Stay Hydrated While Fasting

Staying hydrated during Ramadan is essential for maintaining energy, focus, and overall well-being while observing long hours of fasting. Health experts warn that poor hydration can lead to fatigue, headaches, dizziness, and reduced concentration. Below are six essential, numbered tips to help you stay properly hydrated throughout the holy month:

1. Drink Enough Water Between Iftar and Suhoor
Ensure you consume 6–8 glasses of water between Iftar and Suhoor. Spread your intake gradually instead of drinking large amounts at once, allowing your body to absorb fluids effectively.

2. Break Your Fast With Water
Start Iftar with water to quickly replace fluids lost during the day and prepare your digestive system for food. Avoid sugary or carbonated drinks at this stage, as they can increase thirst later.

READ ALSO:

3. Eat Water-Rich Foods
Include fruits and vegetables with high water content, such as watermelon, oranges, cucumbers, tomatoes, lettuce, and soups. These foods support hydration while providing essential nutrients.

4. Reduce Salty, Spicy, and Fried Foods
Limit foods high in salt, oil, and spices, especially at Suhoor, as they increase thirst and can cause dehydration during fasting hours.

5. Limit Caffeine Intake
Reduce consumption of coffee, tea, and energy drinks, as caffeine has a diuretic effect that causes the body to lose more fluids. If taken, balance it with extra water.

6. Never Skip Suhoor
Suhoor plays a crucial role in hydration and energy. Eat a balanced pre-dawn meal that includes water, fruits, vegetables, whole grains, and protein to help sustain you throughout the day.

Maintaining proper hydration during Ramadan fasting helps support digestion, boosts energy levels, and keeps the body functioning optimally throughout the holy month.

Ramadan Health Tips: Six Ways to Stay Hydrated While Fasting

Continue Reading

Health

NUFBTE Workers Occupy NAFDAC Lagos Office Over Sachet Alcohol Ban

Published

on

NUFBTE Workers Occupy NAFDAC Lagos Office Over Sachet Alcohol Ban

NUFBTE Workers Occupy NAFDAC Lagos Office Over Sachet Alcohol Ban

Members of the National Union of Food, Beverage and Tobacco Employees (NUFBTE) on Thursday staged a protest at the NAFDAC office in Isolo, Lagos, demanding the reversal of the agency’s ban on sachet and PET-bottled alcoholic beverages. The union claims the ban contradicts a directive reportedly issued by the Federal Government, and they want production lines that were sealed to be immediately reopened.

The protesters, including manufacturers, distributors, and industry workers, argued that the enforcement of the ban threatens jobs, livelihoods, and the operations of small and medium-sized enterprises that rely on sachet alcohol sales. During the demonstration, union members handed a petition to NAFDAC officials, urging dialogue and a more balanced approach that safeguards both public health and the food and beverage sector.

NUFBTE cited alleged instructions from the Office of the Secretary to the Government of the Federation and the Office of the National Security Adviser, claiming that NAFDAC should suspend enforcement. The union said continued closure of production lines and restriction of alcohol sales would lead to economic hardship and widespread job losses.

READ ALSO:

However, NAFDAC rejected the claims, with Director-General Prof. Mojisola Adeyeye stating that no federal directive has instructed the agency to halt the ban. In a statement, the regulator described circulating reports as “false” and “misleading,” emphasizing that its actions are within statutory authority and in line with official government policies.

NAFDAC has not received any formal directive to suspend its regulatory or enforcement activities concerning sachet alcohol,” the statement read. The agency reiterated its commitment to public health protection, regulatory compliance, and consumer safety, warning the public and industry stakeholders to rely on verified information from official channels.

The ban, implemented earlier this month, targets alcoholic beverages packaged in sachets and containers smaller than 200ml, a measure aimed at reducing unregulated alcohol consumption and protecting vulnerable groups. While the policy has faced backlash from workers and businesses, NAFDAC maintains that it is necessary for national health and safety.

The protest underscores the tension between regulatory enforcement and economic concerns, as workers continue to call for inclusive policymaking and engagement with industry stakeholders to mitigate the impact on jobs and local businesses.

NUFBTE Workers Occupy NAFDAC Lagos Office Over Sachet Alcohol Ban

Continue Reading
HostArmada Affordable Cloud SSD Shared Hosting
HostArmada - Affordable Cloud SSD Web Hosting

Trending