Lifestyle changes that can lower your blood pressure – Newstrends
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Lifestyle changes that can lower your blood pressure

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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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US issues new advisory linking alcohol to cancer

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US issues new advisory linking alcohol to cancer

The United States’ Surgeon General, Dr. Vivek Murthy, has issued a public advisory emphasizing the significant link between alcohol consumption and cancer.

Released Friday, the guidance is based on research identifying alcohol as a contributor to at least seven types of cancer.

According to the advisory, alcohol increases the likelihood of developing cancers of the throat, liver, esophagus, mouth, larynx, colon, and rectum. It further identifies alcohol as the third leading preventable cause of cancer in the U.S., following tobacco use and obesity.

“Alcohol is a well-established, preventable cause of cancer responsible for about 100,000 cases of cancer and 20,000 cancer deaths annually in the United States – greater than the 13,500 alcohol-associated traffic crash fatalities per year in the U.S. – yet the majority of Americans are unaware of this risk,” Dr. Murthy stated. “This Advisory lays out steps we can all take to increase awareness of alcohol’s cancer risk and minimize harm.”

How Alcohol Contributes to Cancer
The advisory outlines four primary mechanisms by which alcohol increases cancer risk:

Acetaldehyde Exposure: Alcohol breaks down into acetaldehyde, a chemical that can damage DNA and elevate cancer risk.

Oxidative Stress: Alcohol triggers oxidative stress, harming DNA, proteins, and cells while causing inflammation.
Hormonal Changes: Alcohol alters hormone levels, such as estrogen, which has been linked to an increased risk of breast cancer.

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The advisory notes that more than 16% of breast cancer cases are associated with alcohol use.
Enhanced Absorption: Alcohol facilitates conditions that allow it to be absorbed more readily, compounding its risks.

The advisory also emphasizes that individual risk is influenced by a combination of biological, environmental, social, and economic factors.

Steps to Mitigate Risk
Dr. Murthy’s recommendations include adding warning labels to alcoholic beverages highlighting the cancer risk and reassessing guidelines on alcohol consumption limits. He encourages individuals to make informed decisions about their alcohol intake and calls on healthcare professionals to educate the public about the risks.

“Too many Americans are living with an outdated assumption that some amount of alcohol is not only harmless, but also good for you,” the advisory warns.

Expert Reactions
Dr. Marc Siegel, a clinical professor at NYU Langone Health, supported the advisory’s findings. “Increasing evidence shows that [alcohol being harmless] isn’t true,” he told Fox News Digital.

Dr. Siegel noted that alcohol, often viewed as a stress-reliever, is a “proven toxin” with clear links to diseases of the liver, heart, and brain. While traditional guidelines suggest moderate drinking—up to one drink daily for women and two for men—Siegel pointed out, “In fact, no amount of alcohol is healthy.”

The pandemic further complicated the issue, with alcohol consumption rising by 25% during periods of heightened stress and isolation.

“The timing of this advisory is right on the mark,” Dr. Siegel added, stressing the need for a public shift in understanding alcohol’s risks.

 

US issues new advisory linking alcohol to cancer

(FOX NEWS)

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ABU Teaching Hospital will begin kidney transplant in 2025 – CMD

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Ahmadu Bello University Teaching Hospital (ABUTH) Zaria

ABU Teaching Hospital will begin kidney transplant in 2025 – CMD

The Ahmadu Bello University Teaching Hospital (ABUTH) Zaria is set to begin kidney transplant surgeries in 2025, aiming to provide relief to patients with kidney failure and reduce medical tourism.

Prof. Ahmed Umdagas, the hospital’s Chief Medical Director, revealed this in an interview with the News Agency of Nigeria (NAN) on Sunday in Zaria.

He announced that the Urology Centre of Excellence, which will deliver advanced urology services, is expected to be operational by the first quarter of 2025.

“By the first quarter of 2025, ABUTH would commence kidney transplant. What was just holding us was a few infrastructure,” Umdagas said.

He added that most of the required machines and equipment are already in place, and personnel have been adequately trained to deliver the services.

Umdagas stated that the Urology Centre of Excellence at ABUTH would be ready by the first quarter of 2025 to deliver high-quality urology services.

“By the first quarter of 2025, ABUTH will commence kidney transplants. What has been holding us back is a few infrastructure upgrades,” he said.

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He added, “Besides that, most of the machines and equipment required for kidney transplants are available, and our personnel have been adequately trained to provide the services.” 

Amenity wing for enhanced patient care 

Umdagas also revealed plans for an Amenity Wing, designed to accommodate patients from all classes.

According to him, the Amenity Wing will feature a single-bedroom and a room-and-parlor option for affluent patients, emphasizing that ABUTH is committed to offering world-class services.

“The Amenity Wing will have a dedicated line and a website,” Umdagas explained. “The website will showcase the profiles of doctors in the hospital. When a patient wants to see a specific professor or specialist, they will simply need to use the dedicated line or the website to book an appointment seamlessly.” 

Cutting costs for imaging services 

Similarly, the Chief Medical Director (CMD)  also disclosed that a contract has been awarded for the procurement of linear machines to enhance cancer care at the facility.

Speaking on additional efforts to curb medical tourism, the CMD highlighted that ABUTH boasts a fully functional 128 Slice CT Scan machine.

He explained, “If you undergo an investigation abroad requiring the 128 Slice CT Scan, it costs no less than $200, which is over N300,000. Meanwhile, ABUTH charges just N30,000 for the same service.” 

Advanced imaging and lithotripsy services 

The CMD noted that many patients now come to ABUTH for scans, take the results abroad, and continue their treatments there.

We also have 1.5 Tesla MRI and 0.2 Tesla MRI machines, which are advanced imaging technologiesThese machines are fully functional, and the cost for such services at ABUTH is significantly lower than what is charged elsewhere in Nigeria.” , He said.

He added, “We also perform lithotripsy at ABUTH, which involves breaking stones using lasers instead of surgery.” 

IVF milestones and future plans 

Umdagas further shared that the hospital had celebrated over five successful IVF cases in collaboration with its partners.

He revealed plans to establish a dedicated unit for IVF services in future budgets, ensuring all necessary equipment is housed in one facility.

ABU Teaching Hospital will begin kidney transplant in 2025 – CMD


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NAFDAC destroys N120bn ‘merchants of death’ fake products

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Director-General of NAFDAC, Mojisola Adeyeye

NAFDAC destroys N120bn ‘merchants of death’ fake products

The National Agency for Food and Drug Administration and Control (NAFDAC) announced that it destroyed over ₦120bn worth of seized products between July and December 2024 across the six geopolitical zones and the Federal Capital Territory.

NAFDAC also reassured Nigerians that measures are in place to safeguard their health before, during, and after the yuletide season.

This was disclosed in the Christmas message from NAFDAC’s Director-General, Prof. Mojisola Adeyeye, as contained in a statement signed by the agency’s Resident Media Consultant, Sayo Akintola, on Sunday.

Adeyeye emphasised the importance of eating safely during the Yuletide period and advised Nigerians to purchase food and drinks from outlets with identifiable addresses to facilitate the agency’s tracking processes.

She warned against eating pharmaceuticals and packaged food products that do not have NAFDAC registration numbers, noting that exceptionally low-cost products are likely to be contaminated.

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She also revealed that the agency’s Investigation and Enforcement Directorate is continuing to remove substandard and fraudulent pharmaceuticals, as well as unwholesome food items, from marketplaces around the country.

“Officers from the Investigation and Enforcement, Pharmacovigilance, and Post-Marketing Surveillance Directorates are in the field confiscating falsified medicines, fake wines and drinks, and unwholesome food products that could jeopardise public health during the festive season,” she said.

In December 2024, the agency destroyed expired and unregistered drugs worth ₦11bn in Ibadan and seized counterfeit alcoholic beverages and medicines worth billions of naira in Lagos.

In Nasarawa State, the agency uncovered a factory packaging counterfeit rice and confiscated over 1,600 bags worth ₦5bn.

Adeyeye emphasised NAFDAC’s commitment to ensuring that the Nigerian market only contains safe, high-quality food and medicines.

She warned that the agency would step up efforts to put counterfeiters out of business, branding them as “merchants of death.”

NAFDAC destroys N120bn ‘merchants of death’ fake products

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