Health

Lifestyle changes that can lower your blood pressure

Published

2 years ago

March 19, 2023

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

Related Topics:blood pressure Hypertension

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Ekiti College of Nursing, parents at war over increase in hostel fee

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Ekiti College of Nursing, parents at war over increase in hostel fee

The parents’ body of students of Ekiti State College of Nursing Sciences, Ado Ekiti has appealed to Governor Biodun Oyebanji, the state House of Assembly, and the commissioners for education and health to intervene in its stalled negotiation with the management of the college over the astronomical fees charged by a private estate developer, BVERS Hostel and Suites.

In the petition obtained by Sunday Vanguard, the parents stated: “We, as the parents’ body of the above College, use this medium to register our ordeal with the management of the college and a private developer over exorbitant charge of N250,000 per bed space.

“Sir, permit us to inform you that a bed space was charged at N40,000 in the year 2022 when our children were offered admission into the college, but this amount was increased to N100,000 per bed space when the students resumed. It took several negotiations before we were given a few months’ grace to pay for the additional N60,000 to make up for the increment.

“We were surprised to receive an urgent call in September this year from our children that they have been moved to a new hostel within the college and with instructions by the college management that a bed space will now cost N280, 000.
“However, the amount was merely reduced to N250, 000 per bed space after several engagements with the College Management to register our objections to the obnoxious increment. Further several appeals for reduction of the accommodation fee by the college management are unyielding and have eventually forced us to appeal to you as the father of the State to come to our aid and mediate on this issue and review as follows:

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“The hostel, as designed, is only suitable for a student; after a careful review of the prevailing circumstances in and around Ekiti State, a charge of N250,000 per student space is outrageous and unsustainable.
“Considering the health and well-being of our children, it will be hazardous to allocate four students to a room originally designed to accommodate a student.

“That we seek your fatherly intervention to instruct the management of the college to accept our proposal of a charge of N150, 000 per bed space and allocate a maximum of two students to a room.
“We equally wish to appeal to His Excellency to intervene in the proposed increment of the college fees beyond common man. “Sir, we have no doubt in your government’s prioritization of the welfare of students and ensuring that their rights and interests are well protected at all times. We believe that you are against anything that will undermine the core principles of accessibility and affordability to education, which are crucial for factoring socio-economic growth in our state and the nation at large.”

When this correspondent sought the reaction of the Chief Medical Director of the Ekiti State University Teaching Hospital, EKSUTH, Professor Kayode Olabanji, he said he intervened when the parents brought the matter to his attention and that was why the initial fee of N280k was negotiated down to N250k and then N230,000.
“However, it was when we negotiated it down to N250k that the parents decided to take the matter to the Office of the Governor and the House of Assembly. So, since the matter is now at the higher office, and a panel has been set up, we have to wait government pronouncement on the matter,” Prof Olabanji said.
Many of the parents, who spoke to Sunday Vanguard, said they don’t mind paying the N230,000, but the rooms should be of modern standards that would cater to the number of available students.

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UI management raises alarm over female students turning egg donation into source of income

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The University of Ibadan (UI) has raised concerns over the growing trend of female students donating eggs for In-Vitro Fertilisation (IVF), with some reportedly turning it into a regular source of income.

The University Health Service (UHS) issued a memo, titled ‘Health Advisory on Egg Donation,’ signed by Dr. Aderonke Ajav, highlighting the issue.

University spokesperson, Joke Akinpelu, confirmed that the memo was published in the university’s bulletin.

The management has expressed alarm at the increasing number of female students involved in egg donation, urging them not to view it as a financial opportunity.

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“It has come to our attention that there is a growing trend within the university community involving the participation and/or recruitment of female students as egg donors for In-Vitro Fertilisation (IVF) by individuals, agents or agencies,” the memo read.

“While egg donation has brought hope to many families struggling with infertility, it is important to note that it should not be considered a permanent source of income or an alternative side hustle.”

The institution acknowledged that current research has yet to provide clear conclusions on who is medically fit to donate, the safe frequency of donations, and the optimal interval between them.

As a result, the memo advised students to limit donations to no more than three times a year and to select reputable clinics that follow established guidelines and prioritize the safety of donors.

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FG begins free Cesarian Sessions in over 100 hospitals (See list)

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The Federal Government has begun offering free Caesarean Section (CS) procedures in more than 100 hospitals across Nigeria, according to the National Health Insurance Authority (NHIA).

NHIA Director-General, Dr. Kelechi Ohiri, announced the development in Abuja, explaining that the initiative falls under the Comprehensive Emergency Obstetric and Neonatal Care (CEmONC) Programme.

He noted that the scheme is operational across federal, state, private, and faith-based medical facilities located in all six geopolitical zones of the country.

According to Ohiri, women in need of assistance only need to provide a National Identification Number (NIN), which may be presented either before or after hospital admission.

He clarified that the determination of eligibility lies with the hospital’s social welfare department, which assesses patients’ financial situations.

“Once assessed, eligible women receive the CS at no cost and are automatically enrolled into a health insurance plan under the Basic Health Care Provision Fund (BHCPF), managed at the state level,” he disclosed.

Dr. Ohiri emphasized the collaborative nature of the effort, which involves both public and private sector healthcare providers with the goal of tackling maternal mortality.

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“The nationwide coverage is across key health institutions,” the NHIA boss stated.
He listed major beneficiaries in the North-West region to include Aminu Kano Teaching Hospital and Murtala Mohammed Specialist Hospital in Kano; Usmanu Danfodiyo University Teaching Hospital and Maryam Abacha Women and Children Hospital in Sokoto. Others are Ahmad Sani Yariman Bakura Specialist Hospital and several General Hospitals in Zamfara and Kebbi states.

In the North-East, the program covers Federal Teaching Hospital, Gombe; University of Maiduguri Teaching Hospital; Federal University of Health Sciences Teaching Hospital, Azare; Federal Medical Centres in Nguru and Jalingo; and Modibbo Adama University Teaching Hospital in Yola.

North-Central institutions include Federal Medical Centres in Bida and Keffi; University of Abuja Teaching Hospital in Gwagwalada; and General Hospitals in Suleja, Mokwa, and Tunga Magajiya.

For the South-West, beneficiaries include Ekiti State University Teaching Hospital, Federal Medical Centre Ido-Ekiti, State Hospital Abeokuta, State Specialist Hospital Okitipupa, and Oba Ademola Maternity Hospital in Ijemo.

In the South-South region, the list includes University of Uyo Teaching Hospital, University of Port Harcourt Teaching Hospital, Federal Medical Centre Yenagoa, University of Calabar Teaching Hospital, Irrua Specialist Teaching Hospital, and University of Benin Teaching Hospital.

He stated that the South-East had the Federal Teaching Hospital, Abakaliki, Ebonyi; David Umahi University Teaching Hospital, Uburu, Ebonyi; NOFIC Abakaliki, Ebonyi, among others.

Faith-based and private hospitals are also included in the initiative, among them St. Gerard’s Catholic Hospital in Kaduna, St. Patrick Hospital in Abakaliki, Yusuf Dantsoho Memorial Hospital, and Sir Patrick Ibrahim Yakowa Memorial Hospital in Kafanchan.

Ohiri revealed that more than 200 additional facilities are currently undergoing assessment for inclusion, which could significantly broaden the program’s reach.

“This initiative is a critical part of the government’s commitment to ending preventable maternal deaths.The free CS services are not limited to federal facilities; state-owned, private, and mission hospitals have been engaged to reach as many women as possible,” he noted.

He further explained that there is no formal enrollment process to benefit from the coverage.

“As long as a woman presents her NIN and is evaluated by the hospital’s social welfare unit as financially incapable, the surgery will be offered free of charge,” he said.

Ohiri urged the public to spread awareness about the program, particularly in underserved communities where the cost of delivery can be a major obstacle.