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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FG Confirms Ebola Case in Abuja, Identifies 44 Contacts

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FG Confirms Ebola Case in Abuja, Identifies 44 Contacts

FG Confirms Ebola Case in Abuja, Identifies 44 Contacts

The Federal Government has confirmed a case of Ebola virus disease (EVD) in the Federal Capital Territory (FCT), Abuja, after laboratory tests returned positive for a woman who recently arrived in Nigeria from Uganda.

The Coordinating Minister of Health and Social Welfare, Professor Muhammad Ali Pate, announced the development on Tuesday, October 20, 2026, saying health authorities had identified 44 close contacts and commenced contact tracing to prevent further transmission.

According to the minister, the patient was admitted to a private hospital in Abuja, where she received medical attention for several days before the infection was confirmed. She is currently in isolation and receiving medical care.

The Federal Ministry of Health and Social Welfare is coordinating the response with the Nigeria Centre for Disease Control and Prevention (NCDC), the FCT Health Services Secretariat and other relevant authorities.

Public health teams are tracing and monitoring people who may have been exposed to the patient, including healthcare workers, other patients, caregivers and people who travelled with her.

The government said surveillance had been intensified, while the hospital where the woman received treatment was receiving support to strengthen infection prevention and control measures.

The minister urged public and private healthcare facilities across Nigeria to remain on high alert and promptly identify, isolate and report suspected cases to the appropriate public health authorities.

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Healthcare workers were also directed to maintain strict infection prevention and control practices to reduce the risk of exposure and protect patients and medical personnel.

Pate appealed to Nigerians to remain calm, vigilant and cooperative with health officials, stressing that early detection and prompt reporting were essential to containing the infection.

He noted that Nigeria had successfully contained an Ebola outbreak in 2014 and had experience and public health systems to respond to the current situation.

The government also urged anyone contacted during the tracing exercise, including passengers who may have travelled with the patient, to provide the necessary information and comply with official public health guidance.

Ebola virus disease is a serious illness that can spread through direct contact with the blood or other body fluids of an infected person who has developed symptoms, or through contaminated objects and materials.

Symptoms may include fever, severe weakness, headache, vomiting and diarrhoea. The incubation period ranges from two to 21 days.

Anyone who believes they may have been exposed and subsequently develops symptoms should contact public health authorities for guidance and avoid close contact with others while awaiting advice.

The NCDC operates a toll-free call centre on 6232, available 24 hours a day, seven days a week, for information and reports of suspected cases.

Nigeria’s latest case comes amid a wider Ebola outbreak affecting parts of Africa, including the Democratic Republic of the Congo and countries in East Africa. The NCDC had previously warned of the risk of imported infections and strengthened national preparedness measures.

The Federal Government said investigations and contact tracing were continuing, with further updates expected through the NCDC and the Presidential Task Force on Ebola Virus Disease.

Authorities have urged the public to rely on verified information, follow official health advice and avoid spreading unconfirmed reports as efforts continue to contain the infection.

 

FG Confirms Ebola Case in Abuja, Identifies 44 Contacts

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NAFDAC Seizes Fake Drinks Worth Over ₦2bn at Lagos Trade Fair Complex

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NAFDAC Seizes Fake Drinks Worth Over ₦2bn at Lagos Trade Fair Complex

NAFDAC Seizes Fake Drinks Worth Over ₦2bn at Lagos Trade Fair Complex

The National Agency for Food and Drug Administration and Control (NAFDAC) has uncovered a suspected large-scale counterfeit alcoholic beverage operation at the Lagos International Trade Fair Complex, seizing products reportedly valued at more than ₦2 billion.

The operation, conducted on Tuesday, October 13, 2026, followed intelligence reports about suspected illegal activities within the commercial complex.

The raid reportedly led to the discovery of more than 20 illegal stores allegedly used for the production and distribution of counterfeit alcoholic beverages and other prohibited activities.

According to reports on the operation, the facilities were concealed within makeshift stores originally designated as parking spaces within the complex.

During the exercise, NAFDAC officials reportedly discovered individuals allegedly involved in blending and counterfeiting popular alcoholic beverage brands, revalidating expired and unsafe drinks for resale, and stockpiling banned imported products.

Two suspects were reportedly apprehended during the operation, while the seized products were evacuated from the premises.

The discovery has raised concerns about the possible circulation of counterfeit, expired and unsafe alcoholic beverages in Nigerian markets, particularly products repackaged to appear genuine.

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NAFDAC has repeatedly warned that the consumption of adulterated or unsafe beverages could expose consumers to serious health risks.

The agency urged members of the public to remain vigilant and report suspected cases of illegal manufacturing, relabelling, revalidation and sale of regulated products.

Consumers were also advised to exercise caution when purchasing alcoholic beverages, particularly products with suspicious packaging, questionable expiry dates or other signs of tampering.

NAFDAC provided its official complaints line, 0800-1-NAFDAC (0800-1-623322), for members of the public to report suspected violations.

The latest enforcement action forms part of the agency’s efforts to combat counterfeit and substandard products and protect public health.

Investigations are expected to establish the full extent of the alleged activities and identify other individuals who may be connected to the suspected distribution network.

NAFDAC Seizes Fake Drinks Worth Over ₦2bn at Lagos Trade Fair Complex

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Cosmetics Top Fake Products as NAFDAC Seals 179 Establishments, Arrests 52

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Cosmetics Top Fake Products as NAFDAC Seals 179 Establishments, Arrests 52
Cosmetics Top Fake Products as NAFDAC Seals 179 Establishments, Arrests 52

Fake and substandard cosmetics accounted for the largest number of product seizure entries recorded by the National Agency for Food and Drug Administration and Control (NAFDAC) between January and August 2026, as the agency intensified its nationwide crackdown on counterfeit and unsafe products.

NAFDAC recorded 401 cosmetics seizure entries during the eight-month period, ahead of drinks, with 215 entries, and drugs, with 112, according to an enforcement report released on Wednesday, October 14.

The agency also reported 213 raids, 474 new cases, 295 concluded cases, 821 product seizure entries, 179 establishments closed or sealed, and 52 arrests during the period.

The figures were disclosed by NAFDAC Director-General, Professor Mojisola Adeyeye, in a statement detailing the activities of the agency’s Directorate of Investigation and Enforcement.

The enforcement operations covered a broad range of regulated products, including food, medicines, cosmetics, medical devices, packaged water, beverages and chemicals.

The agency said it also carried out 157 surveillance activities, imposed 218 administrative sanctions and conducted 22 product destruction exercises between January and August.

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The report further showed that cosmetics accounted for 64 of the 179 establishments closed or sealed, while drinks accounted for 67 of the 213 raids conducted during the period.

NAFDAC clarified that the seizure figures represented product seizure entries rather than the physical quantity or monetary value of goods confiscated. The numbers therefore indicate the frequency with which product categories appeared in enforcement records, not necessarily the total volume of items seized.

The prominence of cosmetics in the figures raises concerns about the circulation of counterfeit, unregistered and substandard beauty products in Nigeria. Unsafe cosmetics can expose consumers to harmful ingredients, contamination and misleading product claims, particularly when products are manufactured or sold outside regulatory controls.

Some skin-lightening and medicated cosmetic products have previously been seized by NAFDAC during enforcement operations. The agency has repeatedly warned consumers to exercise caution when buying products from unverified suppliers and to check registration details before use.

In February 2026, NAFDAC reported uncovering banned, counterfeit and unregistered cosmetic products valued at more than ₦3 billion in a warehouse at the APT Trade Fair Complex in Lagos. The products included prohibited whitening soaps and other cosmetic items.

The latest enforcement figures also come amid wider concerns over counterfeit medicines and adulterated food and beverages. NAFDAC has warned that falsified products may contain incorrect ingredients, harmful substances or ingredients that do not meet required quality and safety standards.

The agency’s enforcement directorate continued investigations, surveillance, raids and legal processes during the eight-month period. Of the 474 new cases recorded, 295 were concluded, while 52 arrests were made.

NAFDAC has maintained that sustained enforcement is necessary to disrupt the manufacture, importation and distribution of unsafe products and protect consumers from potential harm.

Consumers are advised to buy cosmetics and other regulated products from reputable outlets, inspect packaging and labelling, and verify product registration through NAFDAC’s official channels. Suspicious products or suspected counterfeiting activities can also be reported to the agency.

The figures underline the scale of enforcement activity required to tackle fake cosmetics and other unsafe products in Nigeria, while highlighting the need for continued surveillance, consumer awareness and accountability across the supply chain.

Cosmetics Top Fake Products as NAFDAC Seals 179 Establishments, Arrests 52

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