Aug 15, 2024 | Healthy Moves
HYPERTENSION AND SPORTS
Awareness of hypertension risks and management is key for athletes, and those regularly involved in sports
Every 4 years the Olympic Games put health and athletics under the spotlight. It’s estimated that a quarter of the world’s population has hypertension. Perhaps counterintuitively this includes professional athletes and individuals involved in leisure time sports activities. Several studies have found a beneficial relationship between increased physical activity and reduced blood pressure. Consequently, physical exercise is often recommended by healthcare professionals to prevent, manage, and treat hypertension.1
However, the prevalence of hypertension may vary from sport-to-sport and in some cases may even be higher in athletes competing in certain disciplines than in the general population. Hypertension is the most common medical condition in athletes and may raise concerns about its management and the individual’s eligibility for competitive sports.1
The dual role of exercise in hypertension
Exercise is a well-established component in the prevention and management of hypertension. Regular physical activity helps reduce blood pressure by improving heart efficiency, reducing arterial stiffness, and promoting weight loss. However, for athletes, especially those involved in high-intensity sports, the relationship between exercise and blood pressure can be more complex.1
The unique challenges of hypertension in athletes
Athletes face unique challenges when it comes to hypertension, and understanding these challenges is crucial for effective management:
- Masked hypertension and exercise-induced hypertension (EIH):
- Masked hypertension is where athletes experience normal blood pressure at rest but this is elevated during physical exertion or stress. This condition is particularly dangerous because it often goes undiagnosed and untreated.
- Exercise-induced hypertension (EIH) is characterized by elevated blood pressure during exercise. While occasional increases in blood pressure are normal during physical activity, sustained high blood pressure during or after exercise can indicate a predisposition to hypertension.
- Impact of performance-enhancing substances:
The use of performance-enhancing drugs, including steroids and stimulants, can significantly increase blood pressure. Athletes who use these substances are at a higher risk of developing hypertension.2
- Elite athletes and left ventricular hypertrophy (LVH):
A study to ascertain whether there was an association between high blood pressure and LVH concluded that while prevalence of hypertension in athletes varied considerably, the type and intensity of training might contribute towards higher BP. In addition, high BP may be associated with LVH.3
By addressing these specific challenges, athletes and their healthcare providers can better manage and mitigate the risks associated with hypertension, ensuring optimal performance and long-term health.
Recognising symptoms and risks
Symptoms of hypertension are often subtle and can be mistaken for other sports-related issues such as fatigue or overtraining. Common symptoms include headaches, dizziness, shortness of breath, and chest pain. Regular blood pressure measurement is essential for early detection, especially for athletes involved in high-intensity or endurance sports.4
What can athletes do to better manage the risks of hypertension?
- Regular BP monitoring – home blood pressure monitoring (HBPM) is a convenient and flexible way to both measure and track blood pressure, outside of the clinical setting.
- Lifestyle modifications – reducing salt, increasing potassium, and eating a balanced diet rich in fruits, vegetables, and whole grains are essential.4
- Medication – sometimes antihypertensive medications may be required. Athletes should work closely with healthcare providers to find suitable medications.
- Avoiding performance-enhancing substances – steering clear of substances that can elevate blood pressure, such as anabolic steroids, is crucial.2
- Stress management – mental stress can contribute to high blood pressure. Techniques such as mindfulness, meditation, and adequate rest are important for managing stress levels.
The roles of coaches and healthcare professionals
Coaches and healthcare professionals play a vital role in managing hypertension in athletes. Providing education on the importance of regular blood pressure measurement and healthy lifestyle choices is essential. Additionally, creating an environment where athletes feel comfortable discussing health concerns could lead to better management and prevention strategies.
In conclusion
Hypertension in sports is a multifaceted issue requiring a comprehensive approach to management. By understanding the unique risks associated with high-intensity exercise, performance-enhancing substances, and the possibility of physiological changes, athletes and their support teams can develop effective strategies to manage hypertension.
Regular blood pressure monitoring, lifestyle modifications, and appropriate medical interventions are key to ensuring that athletes maintain both their health and their competitive edge. By addressing hypertension proactively, athletes can continue to perform at their best while safeguarding their long-term cardiovascular health.
May 26, 2024 | Healthy Moves
Love is beautiful, and for many singles, the path leads towards marriage and starting a family. But before we walk down the aisle, there’s an important conversation and a simple test that can significantly impact our future children’s health: understanding blood genotypes.
Blood genotypes refer to the specific genetic makeup of our red blood cells, particularly the haemoglobin protein that carries oxygen throughout our body. Knowing our genotype, especially for conditions like sickle cell anaemia, empowers couples to make informed decisions about their family planning.
Sickle cell anaemia is an inherited blood disorder. People with sickle cell anaemia have an abnormal form of haemoglobin, causing their red blood cells to become sickle-shaped instead of round and flexible. These sickle-shaped cells get stuck in narrow blood vessels, blocking oxygen flow and causing immense pain, organ damage, infections, and fatigue.
Sickle cell anaemia is a genetic condition passed down from parents to children. Here’s how genotype plays a crucial role:
AA Genotype! This is considered the normal, healthy genotype. Individuals with AA have two healthy copies of the haemoglobin gene and are unlikely to pass on sickle cell disease.
AS Genotype: This is the carrier state. People with AS have one normal copy and one sickle cell copy of the gene. They typically don’t experience symptoms themselves but can pass on the sickle cell trait to their children.
SS Genotype: This genotype signifies sickle cell disease. Individuals with SS inherit two sickle cell copies, resulting in the development of the disease.
Now, let’s see how genotype compatibility comes into play when planning a family:
AA and AA couple: There’s no risk of passing sickle cell disease to children.
AA and AS couple: There’s a 50% chance each child will inherit the sickle cell trait (AS) but won’t have the disease.
AS and AS couple: There’s a 25% chance of having a healthy child (AA), a 50% chance of having a child with the sickle cell trait (AS), and a 25% chance of having a child with sickle cell anaemia (SS).
SS and any other genotype couple: All children will inherit the sickle cell trait (AS) and have a 50% chance of developing sickle cell anaemia if they inherit another sickle cell gene from the partner.
While sickle cell anaemia is a major concern, there are other blood genotype considerations for couples:
Rhesus factor incompatibility! This incompatibility between the Rhesus factor proteins in a mother’s and baby’s blood can lead to complications during pregnancy. A simple blood test can identify potential issues and allow for proper medical management.
Blood type compatibility! While not directly linked to genetic diseases, blood type incompatibility can cause problems during pregnancy and delivery. Again, a simple blood test can determine compatibility.
Getting a blood genotype test is a simple and painless process. Many hospitals and clinics around us offer these tests, often included in premarital screening packages. Knowing our genotype empowers you to:
Reduced risk of sickle cell anaemia in children! By understanding ours’s and our partner’s genotypes, we can minimise the risk of our children inheriting sickle cell disease.
Early diagnosis and management! If you’re a carrier (AS), prenatal testing can help identify sickle cell anaemia in the developing baby, allowing for early intervention and improved outcomes.
Informed family planning! Knowing our genotype allows for open communication with our partner about potential risks and exploring options like genetic counselling or prenatal diagnosis.
Prepare for a healthy pregnancy! Early detection of potential risks allows for proper medical management during pregnancy, ensuring the best possible outcome for both mother and child.
We must all understand that our blood genotype doesn’t diminish our love or commitment. It’s a proactive step towards a healthy future for ourselves and our potential family. By getting tested and having open conversations, we can embark on a journey of informed parenthood, minimising risks and maximising the chances of welcoming healthy children into the world.
Remember, as Christians, a happy marriage is built on love, trust, and open communication. We must add informed decision-making to that list for a truly fulfilling journey together.
Courtesy: Benjamin Olorunfemi For Rays of Hope Support Initiative
Apr 13, 2024 | Healthy Tips
Blood sugar, also known as blood glucose, is the main sugar our body uses for energy. It comes from the food we eat, especially carbohydrates. After digestion, our body breaks down these carbs into glucose, which enters our bloodstream. Here, a hormone called insulin acts like a key, unlocking the doors of our cells, and allowing glucose in for energy.
However, problems can arise if our blood sugar isn’t well managed. Chronically high blood sugar, often associated with diabetes, can lead to serious health issues. This is where meal planning comes in as a powerful tool.
For ROHSI members living with blood sugar concerns, meal planning can be a powerful tool. It goes beyond just choosing healthy foods; it’s about strategically creating a roadmap for your diet and empowering you to manage your blood sugar effectively.
Meal planning involves strategically choosing and preparing your meals and snacks in advance. Here’s why meal planning is a game-changer:
Stability! Regular, balanced meals keep our blood sugar from spiking or dipping dramatically. Planning ensures we have healthy options readily available, preventing unhealthy choices made in a rush.
Portion Control! Planning meals allows us to measure ingredients (appropriate serving) beforehand, avoiding overeating, a significant factor in blood sugar control.
Nutritional Balance! Planning helps incorporate a variety of nutrient-rich foods. Think lean protein for sustained energy, fibre-rich vegetables for slow digestion, and healthy fats for satiety.
Carb Awareness: You can plan meals with a focus on complex carbohydrates, found in whole grains and vegetables. These release glucose slowly, leading to a more gradual rise in blood sugar compared to refined carbohydrates like white bread or sugary drinks.
Predictability! Following a meal plan establishes a consistent eating pattern. This predictability helps your body anticipate and regulate insulin release, leading to better blood sugar control.
Reduced Stress! Knowing what you’ll eat eliminates decision fatigue and grocery store overwhelm. This translates to less stress, which can also impact blood sugar levels.
We must add the following to our meal planning so as to achieve working blood sugar!
Inventory! We must check our pantry, refrigerator, and freezer. Plan meals around what we already have to minimize waste.
Set Goals! We must consider our preferences and dietary needs. Focus on incorporating more non-starchy vegetables, whole grains, and lean proteins.
Plan our meals! We must create a weekly schedule with breakfast, lunch, dinner, and healthy snacks.
Batch Cook! We must try and dedicate time to cooking larger portions of protein or grains that can be used in various meals throughout the week.
Get Creative! Try and explore healthy recipe options online or in cookbooks. Find low-carb alternatives for your favourite dishes.
Remember, meal planning is a journey, not a destination. Be flexible, adjust as needed, and most importantly, celebrate your progress! With consistent meal planning, you’ll gain control of your blood sugar and feel empowered on your path to a healthier you.
Courtesy: Rays of Hope Support Initiative (ROHSI) Dietary Unit
Jan 22, 2024 | Healthy Tips
Friends and ROHSI Community Members, we forget lukewarm resolutions and tired cliches; this year, we’re saying “No Gree for Anybody” when it comes to our health! It’s time to channel that Nigerian warrior spirit into building a fortress of well-being that leaves anything unhealthy shaking in our boots.
First, we must reclaim our power by prioritising preventative care. We must ditch the negativity. Stop letting whispers of “what ifs” and “can’t-dos” drown out the roar of our potential. Swap the “should haves” for the “will dos.” We must ditch the doctor-only-when-desperate mentality. We must adopt regular checkups, screenings, and even simple self-examinations. They must become our weapons against stealthy threats.
Whether it’s monitoring blood pressure or keeping tabs on that nagging mole, early detection is our battle cry in 2024 and beyond.
Next, we must unleash our inner nutrition, Ninja. We must fuel our bodies with rebellion. No gree for sugary treats, processed junk, or emotional eating. Fill our plate with colourful warriors: fruits, vegetables, whole grains, lean proteins, and whole grains. Let them be our health-boosting arsenal. Let them fight for our well-being.
Sugar and processed junk? Those are the invaders lurking at the gates, ready to weaken our defenses. Remember, we are what we eat, so choosing wisely is the key this year!
Stress? We should not let it be our landlord. We must find our stressbusters, our peaceful warriors. Meditation, yoga, laughter with loved ones—let us build a fortress of calm around us. We must prioritise sleep, the ultimate health reset button. We must hit the pillow knowing we’ve claimed our day; we must not succumb to its pressures.
Movement is our shield; we must be ready to sweat our battle cry. Embrace activities that set our soul on fire, not just our feet. Dance, swim, cycle, climb—we must find joy in physical expression. Regular exercise tones our body and bolsters our mind, making you and me an unstoppable force against sluggishness and stress.
We must not also forget that the real enemy sometimes lies within. We must tackle our mental well-being with the same tenacity. Prioritise our sleep, embrace mindfulness, and learn to say “no” when our cup is full. This year, self-care is not a luxury; it’s a superpower. We must recharge our batteries for this and be battle-ready.
This year, the ROHSI Team is saying that health isn’t just a goal; it’s a revolution. It’s saying no to limitations and yes to possibilities. It’s about reclaiming our energy, our strength, and our healthy lives. No more tolerating aches, ignoring checkups, or succumbing to unhealthy habits.” So, let us all spread the word and shout it from the rooftops: “No gree for anybody with our health in 2024!”
Health is our birthright, not a privilege. We are claiming it, owning it, and making this year our healthiest yet. ‘No gree for anything less’!
Courtesy: Rays of Hope Support Initiative (ROHSI) Board and Management Team.
Oct 24, 2023 | Healthy Tips
MONITORING BLOOD PRESSURE AT HOME MAKE SURE YOU FOLLOW THESE STEPS.
By Julie Corliss, Executive Editor, Harvard Heart Letter
Learning how to take accurate at-home measurements can help your doctor diagnose or treat high blood pressure, a common condition that can harm the heart, kidneys, and brain.
When was the last time you had your blood pressure checked? All adults should have this simple test at least once a year.
If a blood pressure reading at your doctor’s office is elevated—that is, higher than a healthy range—current guidelines from the US Preventive Services Task Force recommend repeating the measurement outside of a clinic setting before starting treatment. But that’s not the only reason why your doctor may suggest regularly tracking your blood pressure at home.
Why monitor blood pressure at home?
“Some people have blood pressure elevations only at the doctor’s office, which is known as white-coat hypertension,” says Dr. Stephen Juraschek, associate professor of medicine at Harvard-affiliated Beth Israel Deaconess Medical Center. One of the best ways to know if your blood pressure is truly higher than normal is to measure it multiple times at home.
Home monitoring is also a good idea.
- if your doctor asks you to track readings to help decide if you need to start taking medication to lower blood pressure.
- If you’ve been diagnosed with high blood pressure and need to adjust your medications to make sure you’re reaching your blood pressure target
- if you’re pregnant or have had a baby in recent months and your health team is concerned about preeclampsia. This condition is a severe form of high blood pressure that can harm vital organs like the kidneys. When not promptly treated, it sometimes leads to seizures, strokes, or even death.
Which home blood pressure monitor should I buy?
- Look for a monitor that’s been validated, which means the device has been independently reviewed for accuracy.
- Avoid monitors that feature cuffs used on the wrist or fingertip. These aren’t as accurate as upper-arm cuffs.
- Choose and use the right size cuff. Measure the circumference of your upper arm midway between your elbow and shoulder. Most home monitor cuffs can accommodate arm circumferences of 9 to 17 inches, but smaller and larger cuffs are available. A too-small cuff can lead to an artificially high reading, while a loose cuff can give a falsely low reading. For example, a 2023 randomised study of automated blood pressure monitors tested a regular-size cuff on adults who needed a different-size cuff. The researchers found systolic blood pressure readings increased by 19.5 mm Hg for participants who should have used an extra-large cuff and by 4.8 mm Hg for participants who should have used a large cuff.
Very basic models cost as little as $25. But more expensive models, which range from about $50 to $100, may be more convenient to use. They can store multiple readings and send the data to your computer or smartphone—or even directly to the patient portal at your doctor’s office.
Three key points about blood pressure readings
Home blood pressure monitoring is a bit more involved than some people assume. “It’s not something you just do sporadically or whenever you have time,” says Dr. Juraschek.
- Blood pressure fluctuates throughout the day, which means one isolated reading doesn’t provide accurate information.
- If you check your blood pressure when you’re upset or stressed, it’s likely to be high. If you take it again right away, you may get another high reading, which feeds a cycle of anxiety and elevated readings, he says.
- Consistent, repeated measurements provide a far more useful assessment than occasional measurements.
How often should you take your blood pressure at home?
Ask your doctor how often and what time of day to take your blood pressure.
“The gold standard for home monitoring is to take 28 separate measurements, which you can then average to get a representative reading,” says Dr. Juraschek.
That means taking your blood pressure four times a day—twice in the morning and twice in the evening—for seven days in a row. However, even 12 measurements over three days is reasonable, especially if you include one weekend day, Dr. Juraschek says. Your doctor can advise you about what makes the most sense for your situation.
How can you get an accurate blood pressure reading?
Common mistakes can raise your blood pressure reading by a few points, or as much as 10 or even up to 25 points in some cases. Here’s what to do or avoid—and why—for an accurate blood pressure reading.
Wait at least 30 minutes after smoking, consuming caffeine or alcohol, or exercising before taking blood pressure.
Why? Caffeine and nicotine constrict blood vessels and boost your heart rate, which can raise blood pressure. Alcohol dilates blood vessels, possibly lowering blood pressure. And exercise increases heart rate and blood pressure.
Empty your bladder.
Why? A full bladder can put pressure on and reduce blood flow to your kidneys. Your body’s natural response is to raise your blood pressure to make sure your kidneys are getting enough blood.
Sit comfortably, supporting your arm near heart height.
Sit back in your chair with your feet flat on the floor, legs and ankles uncrossed, and your arm extended, palm up, on a table so that your elbow is positioned roughly at heart height.
Why? Crossing your legs, especially at the knee, temporarily raises blood pressure. If your feet or your arm are not supported, your muscles will contract. Even this small amount of isometric exercise can raise your blood pressure. Also, supporting your arm below or above the level of your heart may affect the accuracy of the reading.
Wait a few quiet minutes before taking a reading.
First, wrap the proper-size cuff around your bare arm, about an inch above the crook of your elbow. Sit quietly for a few minutes without distractions like TV, reading, phone scrolling, or talking. Then start the machine to take your blood pressure.
Why? Putting the cuff over clothes—or pushing up your sleeve so that it’s tight around your upper arm—may interfere with an accurate reading, though evidence on this is mixed. Ideally, you want to record blood pressure while feeling relaxed, not distracted, because even minor stress or tension can raise your blood pressure.
This video from the American Heart Association demonstrates the correct technique.
Why is diagnosing high blood pressure so important?
Nearly half of all adults have high blood pressure, but about a third of these people aren’t even aware they have the problem. An accurate diagnosis and treatment are vital, says Dr. Juraschek. Few things in medicine have shown such consistent results as the harms of high blood pressure, which is a major cause of heart attacks, strokes, kidney disease, and cognitive decline.
“It’s called the silent killer for a reason. We don’t feel or experience any of high blood pressure’s effects until it’s too late,” he says.
