Lifestyle and Some Dietary changes in the management of Hypertension

• ELEVATED BLOOD PRESSURE: 

According to American Heart Association/American College of Cardiology (AHA/ACC)...it is a systolic blood pressure (SBP) of between 120 and 129 mmHg  and a diastolic blood pressure (DBP) of less than 80mmHg 

HIGH BLOOD PRESSURE (Hypertension):

Stage 1 hypertension, according to AHA/ACC, it is SBP of 130 to 139 mmHg and DBP of 80 to 89 mmHg. 

NB: blood pressure is usually recorded as e.g. 120/80 mmHg...the SBP above and the DBP below.

Also Note that in Nigeria, we still use the old definition of Hypertension which is: SBP equals to or greater than 140mmHg & Diastolic Blood pressure of equals to or greater than 90mmHg... this value of >/= 140/90mmHg must obtained persistently at 2 different times taken at least 4hours apart before we regard it as Hypertension. 

It is necessary therefore to regularly check our BP, even if once in a month especially as u cross 40yrs of age... But Note that Hypertension also occurs 3those younger than 40years.

Having said this, once a Doctor have diagnosed someone of Hypertension, the 1st step in the management of Hypertension is Lifestyle changes or Modifications...

NB: majority of Hypertension   are not curable...that is to say, there's no drugs that when you take it, it will go and never come back .... medically speaking.

B. LIFESTYLE MODIFICATIONS IN HYPERTENSION:

1. Weight Reduction/Weight Loss: 

The 2018 European Society of Cardiology (ESC) and the European Society of Hypertension (ESH) guidelines recommend a reduction of body-mass index (BMI) to 20-25 kg/m2 and waist circumference (to < 94 cm in men and < 80 cm in women). We have talked about body mass index before. Some authorities recommend waist circumference of <102cm for men & < 89cm for women...the most important thing is to have a goal... 

Always remember to start small...start by losing 5kg in 3months & then continue downwards in that lower direction. 

2. Exercise Regularly:

This is very very important as it helps your overall health and also helps you achieve weight loss. It's recommended that we do 30 minutes to an hour exercise 3 to 5 times in a week...Aerobic Exercises...there are lots of applications and videos online that can help us achieve this. Start from somewhere and start small. Me, I do mine at home...you must not wait until u go out. 

3. Quit Smoking: this also very important. Smoking narrows our blood vessels (the pipe where blood flows through and this increases the blood pressure). So, start quitting gradually and aim at complete cessation 

4. Reduce Salt intake... use very low quantities of salt for cooking and avoid the temptation to add extra salt to already cooked meal... avoid snacks that are salty as well like some gala & biscuits...

5. Eat Healthy: Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. So take it low on red meats, take poultry especially local chicken or old layers and remove the skin. Use vegetable oils and avoid too much frying as it saturates the fats in the oils. Also avoid fried foods. Take more fruits and vegetables than you are used to. Most of them are rich is potassium which is good for Hypertension and also contains lots of antioxidants plus they help with weight loss as well. 

Bananas, oranges, grapefruit (some dried fruits like dates, etc are also high in potassium)

Cooked spinach, Cooked broccoli, Potatoes, Sweet potatoes, Mushrooms, Peas, Cucumbers, Pumpkins, Leafy greens vegetables...

6. Reduction in alcohol intake.... wines are better .... maximum of 1 drink per day or 5 bottles in a week. But at best drink socially.... once in a while...not more than 2 bottles or glassesof wine....if u can stop completely, that's still okay.

7. Cut back or stop intake of caffeine (coffee) or avoid caffeinated drinks or  drugs

8. Reduction of Stress both at work, at home and in your personal life...

- Change your expectations. For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand there are some things you can't change or control, but you can focus on how you react to them.

- Focus on issues you can control and make plans to solve them. If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.

- Avoid stress triggers. Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.

- Make time to relax and to do activities you enjoy. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.

- Practice gratitude. Expressing gratitude to others can help reduce your stress.

9. Monitor your blood pressure regularly at home and visit your doctor regularly for check up. .. don't just be buying drugs at the pharmacy or chemist and be taking. Go for check ups once in a month or once in 2months. Get a blood pressure checking apparatus. 

10. Get Support: Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Don't do it all alone 

When u do all these, it can help you maintain an optimal blood pressure control even without taking medications. 

Remember, if u don't already have Hypertension, u can start early to practice all these to stay healthy and remain free from Hypertension. 

Thank you all.

Drop your Questions, comments and contributions. Remain blessed and have a lovely day.