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Lifestyle changes that can lower your blood pressure

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2 years ago

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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.

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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.

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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

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Measles infection reached 10.3 million people in 2023 – WHO

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2 days ago

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November 25, 2024

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Measles infection reached 10.3 million people in 2023 – WHO

A new report by the World Health Organisation, WHO, has shown that no fewer than 10.3 million people were infected with measles in 2023.

The new estimates from the WHO and the U.S. Centres for Disease Control and Prevention, CDC, showed that the surge was a 20 per cent increase from 2022. The report further traced the surge on inadequate immunisation coverage globally.

Measles is preventable with two doses of measles vaccine; yet more than 22 million children missed their first dose of measles vaccine in 2023. Globally, an estimated 83 per cent of children received their first dose of measles vaccine last year, while only 74 per cent received the recommended second dose.

Coverage of 95 per cent or greater of two doses of measles vaccine is needed in each country and community to prevent outbreaks and protect populations from one of the world’s most contagious human viruses.

WHO Director-General, Dr Tedros Adhanom Ghebreyesus who spoke on the report, said: “Measles vaccine has saved more lives than any other vaccine in the past 50 years. To save even more lives and stop this deadly virus from harming the most vulnerable, we must invest in immunisation for every person, no matter where they live.

“The number of measles infections are rising around the globe, endangering lives and health,” CDC Director Mandy Cohen said. “The measles vaccine is our best protection against the virus, and we must continue to invest in efforts to increase access.”

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As a result of global gaps in vaccination coverage, 57 countries experienced large or disruptive measles outbreaks in 2023, affecting all regions except the Americas, and representing a nearly 60 per cent increase from 36 countries in the previous year. The WHO African, Eastern Mediterranean, European, South-East Asia and Western Pacific regions experienced a substantial upsurge in cases. Nearly half of all large and disruptive outbreaks occurred in the African region.

The new data showed that an estimated 107,500 people, mostly children younger than 5 years of age, died due to measles in 2023.

“Although this is an 8 per cent decrease from the previous year, far too many children are still dying from this preventable disease. This slight reduction in deaths was mainly because the surge in cases occurred in countries and regions where children with measles are less likely to die, due to better nutritional status and access to health services.

Even when people survive measles, serious health effects can occur, some of which are lifelong. Infants and young children are at greatest risk of serious complications from the disease, which include blindness, pneumonia, and encephalitis (an infection causing brain swelling and potentially brain damage).

The report further showed that as measles cases surge and outbreaks increase, the world’s elimination goal, as laid out in Immunisation Agenda 2030, was under threat.

“Worldwide, 82 countries had achieved or maintained measles elimination at end of 2023. Just this week, Brazil was reverified as having eliminated measles, making the WHO Americas Region once again free of endemic measles. With the exception of the African Region, at least 1 country in all WHO regions has eliminated the disease.”

It further called for urgent and targeted efforts by countries and partners, particularly in the African and Eastern Mediterranean regions, and in fragile, conflict-affected and vulnerable settings to vaccinate all children fully with two doses of measles vaccine.

“This requires achieving and maintaining high-performing routine immunisation programmes and delivering high-quality, high-coverage campaigns when those programmes are not yet sufficient to protect every child.

It further noted that countries and global immunisation partners must also strengthen disease surveillance, including the Global Measles Rubella Laboratory Network (GMRLN) as strong disease surveillance is critical to optimising immunisation programmes and detecting and responding rapidly to measles outbreaks in order to mitigate their size and impact.

Measles infection reached 10.3 million people in 2023 – WHO

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Beirut hit by massive Israeli strikes – local media

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4 days ago

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November 23, 2024

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Beirut hit by massive Israeli strikes – local media

Israel has carried out massive air strikes on central Beirut, Lebanese media say, and there are reports of several deaths.

An eight-storey residential building was completely destroyed with five missiles in the capital’s Basta district, according to Lebanon’s National News Agency (NNA).

Hezbollah’s al-Manar media outlet quoted the Lebanese health ministry as saying four people were killed and 23 injured. Videos have now emerged purportedly showing the wreckage of a building.

The Israeli military made no immediate comments on the reported strikes early on Saturday.

The massive Israeli attack happened at about 04:00 local time (02:00 GMT) on Saturday, and the explosions shook the city.

In the dark, emergency teams searched the site in Basta, a densely populated area.

Footage showed a plume of smoke rising from a huge crater after one building collapsed.

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In recent months, Israeli air strikes have killed several top Hezbollah members in Beirut, including the group’s leader Hassan Nasrallah.

The Israel Defense Forces (IDF) began a major offensive against Hezbollah in September, carrying out air strikes and also sending troops into southern Lebanon.

The hostilities escalated after the Iran-backed Hezbollah fired repeated salvoes of rockets into Israel in solidarity with Hamas, the Palestinian group that carried out the deadly 7 October 2023 attack on southern Israel.

Israel’s stated goal in its war against Hezbollah is to allow the return of about 60,000 residents who have been displaced from communities in northern Israel because of the group’s attacks.

In Lebanon, the conflict has killed more than 3,500 people and forced more than one million from their homes, Lebanese authorities say.

Earlier this week, a US mediator visited both Israel and Lebanon in an attempt to secure a ceasefire.

Amos Hochstein indicated some progress had been made – but has not publicly commented on any details.

Beirut hit by massive Israeli strikes – local media

BBC

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Constant sexual intercourse does not prevent prostate cancer – Urologist

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1 week ago

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November 18, 2024

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Constant sexual intercourse does not prevent prostate cancer – Urologist

A consultant urologist, Dr. Odezi Otobo, says there is no medical or urological evidence that constant sexual intercourse and ejaculation reduce a man’s risk of contracting prostate cancer.

Otobo, who works with the University of Calabar Teaching Hospital (UCTH), said this at a medical outreach for men organised by Asi Ukpo Comprehensive Cancer Centre on Monday in Calabar.

The News Agency of Nigeria (NAN) reports that the outreach, which was held at the premises of the Christian Central Chapel International (CCCI), Calabar, is part of programmes to commemorate “Movember.”

Movember, which involves growing of moustaches, is an annual event held in November to raise awareness of men’s health issues such as prostate cancer, testicular cancer, and men’s mental health.

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The urologist, who was reacting to claims on social media that constant sexual activities and having multiple girlfriends could prevent prostate cancer, said the disease was either hereditary, caused by lifestyle, or environmental.

“Instead of taking unprofessional and unscientific advice from different quarters, it is important to visit a hospital if you notice anything, and for those in their forties and fifties, get screened because early detection is key to effective treatment of cancer.

“Prostate cancer is indolent cancer and can be handled when a man is aware, visits a medical facility, and changes his lifestyle, not by having multiple ‘side chicks,’ he said.

On his part, Mr Yegwa Ukpo, the Executive Director, Asi Ukpo Comprehensive Cancer Centre, said they had to commemorate Movember because men’s health issues were hardly addressed in society.

Represented by Mrs Mercy Njoku, Event and Outreach Manager of the centre, Ukpo said there was something about masculinity in society that made men think they had to keep their issues to themselves.

“I want to appeal to the men to take their health seriously because cases of men slumping and dying in their forties and fifties are on the increase; we don’t want this to continue.

“Also, a lot of men engage in excessive intake of alcohol; others work all the time just to make ends meet without checking their livers, kidneys, hearts, and even mental state; this is why we are insisting on this outreach, which will be annual,” he said.

Similarly, Dr Saviour Eze, Head of Medical Team in CCCI, said that they decided to partner with ASI Ukpo because the outreach specifically called out men to be attended to, which was quite unusual in the society.

Eze said as a church, they recognised the fact that physical illnesses should be handled by those God had placed in the medical profession to take care, even though they pray for God’s healing.

NAN also reports that the outreach, which saw men screened for the function of their hearts, kidneys, livers, and prostate-specific antigen (PSA), was in partnership with the Nigerian Medical Association (NMA), Rotary Club, and Pink Africa, among others. (NA

Constant sexual intercourse does not prevent prostate cancer – Urologist

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