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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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Artificial sweeteners found in bread, other food can damage kidney, experts warn

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Artificial sweeteners in bread, other food can damage kidney, experts warn

Experts have expressed worry over increased consumption of artificial sweeteners found in bread, pastries and biscuits.

A report by The PUNCH says these are now being used by bakeries and food processing companies in place of sugar, which experts note as posing serious health risks to the people.

They also cautioned against using artificial sweeteners for weight loss or to reduce the ‘risk of noncommunicable diseases’.

They warned that long-term use could cause diabetes, heart-related issues and kidney problems.

According to the recent guidelines on Non-Sugar Sweeteners, the World Health Organisation warned against the use of NSS to control body weight or reduce the risk of noncommunicable diseases, insisting that NSS are not essential dietary factors and have no nutritional value.

The WHO urged people to reduce the sweetness of the diet altogether and should start early in life to improve their health.

It noted that the recommendation is based on the findings of a systematic review which suggests that the use of NSS does not confer any long-term benefit in reducing body fat in adults or children.

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The report quotes Director for Nutrition and Food Safety, WHO, Francesco Branca, as saying, “Replacing free sugars with NSS does not help with weight control in the long term. People need to consider other ways to reduce free sugar intake, such as consuming food with naturally occurring sugars, like fruit, or unsweetened food and beverages.

“NSS are not essential dietary factors and have no nutritional value. People should reduce the sweetness of the diet altogether, starting early in life, to improve their health.

“The recommendation applies to all people except individuals with pre-existing diabetes and includes all synthetic and naturally occurring or modified non-nutritive sweeteners that are not classified as sugars found in manufactured foods and beverages, or sold on their own to be added to foods and beverages by consumers.”

The WHO listed non-sugar sweeteners as acesulfame K, saccharin, aspartame, advantame, cyclamates, neotame, sucralose, stevia and stevia derivatives, saying that long-term consumption of these may be harmful to health.

“The recommendation does not apply to personal care and hygiene products containing NSS, such as toothpaste, skin cream, and medications, or to low-calorie sugars and sugar alcohols (polyols), which are sugars or sugar derivatives containing calories and are therefore not considered NSS,” it added.

A Nutritionist and Founder, Corlerns Foods Ltd, Awka, Anambra State, Obiora Chukwunulu, said the reason many people use NSS following the over 150 per cent increase in the cost of free sugar is because many sugar substitutes taste sweeter than sugar.

He said, “A very little quantity of this is needed to sweeten foods and drinks, yet it is cheaper.

“The quantity of sugar you will need to sweeten a 50-litre of dough will cost you a fortune but just a little quantity of saccharin, which will cost you less, will do justice to it. What N500 saccharin will do, N1,000 sugar will not do.”

Artificial sweeteners in bread, other food can damage kidney, experts warn

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Fresh diphtheria outbreak kills four in Kano

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Fresh diphtheria outbreak kills four in Kano

No fewer than four children have reportedly been killed in a fresh outbreak of diphtheria disease in villages in the Mingibir Local Government Area of Kano State.

According to a statement issued on Thursday by the local government’s Information Officer, Tasiu Yahaya Dadin-Duniya, and made available to a Kano-based radio station, Arewa Radio, 28 others have been hospitalized.

The statement read, “Four children have died of diphtheria, and 28 children have contracted the disease in Kwarkiya, Kuru, Kunya, and Minjibir Villages in Minjibir Local Government Area of the state.

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“The Interim Management Officer of the local government, Muhammad Yakubu Kunya, has called on the authorities and stakeholders to immediately reach out to the Minjibir local government to protect the health of the communities.”.

According to the statement, the district head of the local government has requested traditional rulers and Islamic experts in the area to enlighten the people and pray for relief.

When contacted, Ibrahim Abdullahi, the State Ministry of Health’s Public Relations Officer, stated that the report had been passed to the State Director of Public Health, who has yet to confirm or deny the outbreak.

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Kwara govt to begin HPV vaccine in secondary schools to stop cervical cancer

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HPV Vaccine administered in secondary schools

Kwara govt to begin HPV vaccine in secondary schools to stop cervical cancer

The Commissioner for Education and Human Capital Development, Hajia Sa’adatu Modibbo-Kawu, disclosed this on Tuesday in Ilorin when the Advocacy Team from the Kwara Primary Health Care Development Agency paid her a courtesy visit.

Modibbo-Kawu said that the ministry would do everything possible to ensure the success of the vaccination in the state, adding that every organisation and relevant stakeholders would be consulted.

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She expressed optimism that the programme would be given adequate priority while urging members of the team to abide by laid down principles guiding their work during the exercise and making the state the best.

Earlier, Dr Michael Oguntoye, the Team Leader and Director, Primary Health Care System, disclosed that the purpose of the visit was to inform the ministry of the forthcoming vaccination. He commended the state government for efforts toward bringing healthcare delivery to the doorsteps of the people at affordable rates.

The News Agency of Nigeria (NAN) reports that the HPV vaccine is to protect girls between the ages of nine and 14 from cervical cancer before any exposure to the virus.

Kwara govt to begin HPV vaccine in secondary schools to stop cervical cancer

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