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.
Oct 22, 2023 | Healthy Tips
Diabetes is a chronic condition that affects how the body turns food into energy. It is a major public health problem in Nigeria, with an estimated prevalence of 10.2% in adults. There are two main types of diabetes: type 1 and type 2. Type 1 diabetes is an autoimmune disease that causes your body to attack the cells that produce insulin. Insulin is a hormone that helps your body’s cells use glucose for energy. Type 2 diabetes is the most common form of diabetes. It occurs when your body becomes resistant to insulin or doesn’t produce enough insulin.
Pregnant women are particularly at risk of developing diabetes, a condition known as gestational diabetes. Gestational diabetes is a type of diabetes that develops during pregnancy. It usually goes away after the baby is born, but it can increase the risk of developing type 2 diabetes later in life.
Gestational diabetes can cause complications for both the mother and the baby, including premature birth, high birth weight, and an increased risk of type 2 diabetes in later life, as stated earlier. That is why our present and potential pregnant women must attend antenatal care throughout their pregnant period.
Health advocacy and awareness campaigns can play a vital role in curbing the surge of diabetes among pregnant women in Ibadan and other parts of Nigeria. By educating our women about the risk factors for gestational diabetes and the importance of early detection and treatment, these campaigns can help reduce the prevalence of this condition and its associated complications.
The Role Of Government Through The Health Agencies:
Government health agencies have a key role to play in promoting health advocacy and awareness around gestational diabetes. These agencies can develop and implement educational programs for pregnant women and healthcare providers on the risk factors, symptoms, and prevention of gestational diabetes. They can also provide support for women who are diagnosed with gestational diabetes, including access to screening, monitoring, and treatment services.
The Impact Of International Organizations
International organizations such as the World Health Organization (WHO) and the International Diabetes Federation (IDF) also play an important role in promoting health advocacy and awareness around gestational diabetes. These organizations develop and disseminate global guidelines for the prevention, diagnosis, and treatment of gestational diabetes. They also provide support for national and local health agencies in implementing these guidelines.
How the government and international organizations can work with local nonprofit organizations to reduce the prevalence of gestational diabetes
The government and international organizations can work with local nonprofit organizations such as the Rays of Hope Support Initiative (ROHSI) to reduce the prevalence of gestational diabetes in Ibadan and other parts of Nigeria. These organizations can work together to develop and implement educational programs for pregnant women and healthcare providers, provide support for women who are diagnosed with gestational diabetes, and advocate for policies that promote the prevention and treatment of gestational diabetes.
Here Are Some Specific Examples Of How The Government, International Organizations, And Local Nonprofit Organizations Can Work Together To Reduce The Prevalence Of Gestational Diabetes In Ibadan:
- Develop and implement educational programs for pregnant women and healthcare providers. These programs should cover the risk factors, symptoms, and prevention of gestational diabetes. They should also provide information on the importance of early detection and treatment. That is, we must educate our women about the risks of gestational diabetes and how to prevent it. This can be done through health education programs, public awareness campaigns, and one-on-one counselling with healthcare providers, as earlier explained here.
- Provide support for women who are diagnosed with gestational diabetes. This support may include access to screening, monitoring, and treatment services. It may also include emotional and practical support, such as help with meal planning and exercise.
- Training healthcare providers in Ibadan to identify and manage gestational diabetes. This will ensure that pregnant women who develop gestational diabetes receive the care they need to protect their health and the health of their babies.
- Advocate for policies that promote the prevention and treatment of gestational diabetes. This may include advocating for increased funding for gestational diabetes prevention and treatment programs, as well as for policies that promote healthy eating and physical activity among pregnant women.
In Conclusion:
Health advocacy and awareness campaigns can play a vital role in curbing the surge of diabetes among pregnant women in Ibadan and other parts of Nigeria. By working together, the government, international organizations, and local nonprofit organizations can make a significant difference in reducing the prevalence of this condition and its associated complications.
In addition to the above, here are some additional tips for safeguarding present and potential pregnant women in Ibadan and its environment:
- Encourage pregnant women to eat a healthy diet. A healthy diet for pregnant women includes plenty of fruits, vegetables, and whole grains. It is also important to limit processed foods, sugary drinks, and unhealthy fats.
- Promote physical activity among pregnant women. Pregnant women should aim for at least 30 minutes of moderate intensity exercise most days of the week.
- Provide access to prenatal care for all pregnant women. Prenatal care is essential for detecting and managing risk factors for gestational diabetes and other complications of pregnancy.
- Raise awareness of the signs and symptoms of gestational diabetes. Some of the signs and symptoms of gestational diabetes include increased thirst, frequent urination, and fatigue. Pregnant women who experience any of these symptoms should see a doctor right away.
By following these tips, we can all help to protect the health of present and potential pregnant women in Ibadan and Nigeria as a whole.
Jul 18, 2023 | Healthy Foods
Aspartame, a commonly used artificial sweetener found in various sugar-free foods and drinks, has recently come under scrutiny due to concerns about its potential carcinogenic effects. The World Health Organization (WHO) has classified aspartame as a possible carcinogen, although its food safety group suggests that the evidence is inconclusive
The WHO’s cancer research group has categorized aspartame as a possible carcinogen, suggesting a potential link between its consumption and the development of cancer. However, it is crucial to note that this classification is based on limited evidence, and further research is needed to establish a definitive conclusion. The global health community acknowledges the need for moderation in consuming aspartame-containing products until more conclusive evidence becomes available.
Aspartame is an artificial sweetener that is used in a wide variety of foods and beverages, including diet sodas, chewing gum, and sugar-free desserts. It is also sold under the names Equal, NutraSweet, and Sugar Twin.
While the WHO’s classification raises questions, it is important to consider existing global data on aspartame. Numerous comprehensive studies conducted by regulatory agencies, including the United States Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA), have consistently found no significant evidence linking aspartame to cancer or other adverse health effects when consumed within acceptable daily intake levels.
What People Need to Know about aspartame and cancer:
- The IARC’s classification of aspartame as a possible carcinogen is based on limited evidence.
- More research is needed to determine whether aspartame actually causes cancer.
- The amount of aspartame that is considered safe is not yet known.
- People who are concerned about the potential risks of aspartame should limit their intake.
What to Do Next
If you are concerned about the potential risks of aspartame, you can do the following:
- Awareness! Individuals should be aware of the presence of aspartame in various food and beverage items and make informed choices based on their preferences and health concerns. Reading labels and understanding product ingredients can help in making informed decisions.
- Limit your intake of aspartame. If you do consume aspartame, be sure to do so in moderation. Moderation is the word Until more definitive research is available. It is prudent to exercise moderation in the consumption of aspartame-containing products.
- Choose other sweeteners. There are a number of other sweeteners that are available, such as stevia and monk fruit.
- Talk to your doctor. Your doctor can help you assess your individual risk and make recommendations.
- Follow Expert Guidelines! It is crucial to follow the recommendations and guidelines provided by reputable health organizations and regulatory bodies, such as the WHO and local food safety agencies. These organizations stay updated with the latest research and provide evidence-based guidance for public health.
Aspartame in Nigeria and Africa
Aspartame is widely used in Nigeria and other parts of Africa. It is found in many diet sodas, chewing gums, and sugar-free desserts.
The IARC’s classification of aspartame as a possible carcinogen has raised concerns in Nigeria and other parts of Africa. Some people are worried that the use of aspartame may be contributing to the high rates of cancer in these countries.
However, it is important to note that the evidence linking aspartame to cancer is still limited. More research is needed to determine whether aspartame actually causes cancer.
In the meantime, people who are concerned about the potential risks of aspartame should limit their intake. They can also choose other sweeteners base on expert advice anyway.
May 16, 2023 | News
World Hypertension Day is observed annually on May 17th to raise awareness about the importance of hypertension prevention, detection, and control. It serves as a global platform to increase awareness about hypertension and its associated risks. Hypertension, or high blood pressure, affects millions of individuals worldwide and is a major contributor to heart disease, stroke, and other cardiovascular complications. Today, it aims to empower individuals to take charge of their cardiovascular health, educate our communities about the importance of blood pressure monitoring, and promote preventive measures to reduce the burden of hypertension-related diseases.
As part of the 2023 campaign, “Measure Your Blood Pressure Accurately, Control It, and Live Longer,” This theme emphasizes the significance of accurate blood pressure measurement, effective control, and the potential for a longer and healthier life.
High blood pressure, or hypertension, is a common health condition that affects millions of people around the world. It is often referred to as the “silent killer” because it typically does not have any noticeable symptoms. However, if left untreated, it can lead to serious health complications such as heart disease, stroke, kidney failure, and other organ damage.
Maintaining optimal blood pressure is crucial for our overall well-being and longevity. ‘Blood pressure is a measure of the force exerted by the blood against the walls of the arteries as the heart pumps it throughout the body’. Accurate measurement, regular monitoring, and effective control of blood pressure play a vital role in preventing serious health complications. In this article, we will explore the importance of accurately measuring blood pressure, controlling it, and the health benefits associated with maintaining healthy blood pressure levels.
To accurately measure your blood pressure, it is recommended that you use a reliable blood pressure monitor, such as a digital blood pressure monitor. It is also important to measure your blood pressure under the right conditions. You should be in a quiet and relaxed environment, avoid smoking or drinking coffee or alcohol, and sit with your feet flat on the floor and your arm at heart level.
Measuring your blood pressure accurately is the first step toward treating hypertension. Blood pressure is measured in two numbers: the systolic pressure (top number) and the diastolic pressure (bottom number), measured in millimeters of mercury (mmHg). Normal blood pressure is generally considered to be around 120/80 mmHg, and high blood pressure is usually defined as a reading of 130/80 mmHg or higher.
Controlling your blood pressure is the next step toward maintaining good health. Lifestyle changes such as eating a healthy diet, getting regular exercise, maintaining a healthy weight, reducing stress, and quitting smoking can help lower your blood pressure. If these lifestyle changes are not enough to control your blood pressure, your doctor may prescribe medication to help bring it down. It is important to take your medication as prescribed and to follow up with your doctor regularly to ensure that your blood pressure is under control.
Living longer is one of the many health benefits of controlling your blood pressure. Lowering your blood pressure can help reduce your risk of developing heart disease, stroke, and kidney disease, which are some of the leading causes of death worldwide. Additionally, maintaining a healthy blood pressure can help improve your overall quality of life. You may feel more energetic, have better sleep, and be able to perform your daily activities with more ease.
Friends remembered that maintaining optimal blood pressure levels is essential to preventing the onset and progression of various health conditions. Uncontrolled hypertension can lead to serious complications, including:
High blood pressure, when unmanaged, puts strain on the heart and arteries, increasing the risk of heart disease, heart attack, stroke, and other cardiovascular disorders.
Elevated blood pressure can damage one’s kidneys over time, leading to chronic kidney disease or kidney failure. So make sure your blood pressure is within range.
Hypertension can affect the blood vessels in the eyes, potentially causing vision impairment or even blindness. It can lead to eye problems.
Research suggests that untreated hypertension may contribute to cognitive decline and an increased risk of dementia and Alzheimer’s disease.
High blood pressure during pregnancy, known as gestational hypertension, can have adverse effects on both the mother and the baby. So make your health a priority.
Health Benefits of Maintaining Healthy Blood Pressure Levels:
It helps reduce one’s chances of developing cardiovascular-related disease. By keeping your blood pressure within the recommended range, we significantly lower our risk of developing heart disease, heart attack, and stroke, among other complications.
When we maintain optimal blood pressure, it will help our kidneys function properly, prevent avoidable health complications, and reduce the risk of developing cases such as chronic kidney disease.
Healthy blood pressure levels contribute to better brain health and reduce the risk of cognitive decline and neurodegenerative diseases. That is, maintaining normal blood pressure enhances brain health.
It helps improve eye health. When you have your blood pressure under control, it helps protect the delicate blood vessels in the eyes, reducing the risk of vision problems. So you can see why you must measure your blood pressure, among others.
For our women in the house, maintaining normal blood pressure within a safe range during pregnancy ensures the well-being of both the mother and the developing baby. So, get registered for antenatal care and make sure you don’t miss your antenatal days.
Key Messages and Recommendations:
Get Educated! Learn about hypertension, its risk factors, and the importance of regular blood pressure monitoring. Understand the proper techniques for accurate measurement.
Measure your blood pressure regularly by using a reliable blood pressure monitor. Follow the correct measurement techniques, such as sitting quietly for a few minutes before taking the measurement.
Adopt and maintain a healthy lifestyle. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit sodium intake, avoid excessive alcohol consumption, quit smoking, and engage in regular physical activity.
Learn to manage stress. Practice stress-management techniques such as meditation, deep breathing exercises, and engaging in hobbies to reduce stress levels. This may go a long way toward maintaining your blood pressure.
The key is medication compliance. If you are prescribed blood pressure medication, take it as directed by your doctor or healthcare provider. Adhere to the recommended dosage and attend follow-up appointments to monitor the effectiveness of the treatment.
Seek medical advice! Consult with your doctor or healthcare provider for guidance on blood pressure management, individualized treatment plans, and lifestyle modifications.
By managing our blood pressure effectively and following our doctor’s recommendations, we can significantly reduce the risk of serious health complications such as cardiovascular disease, kidney disease, and cognitive decline. Prioritizing our blood pressure management through lifestyle modifications and, if necessary, medical intervention can contribute to a longer, healthier life.
At the Rays of Hope Support Initiative (ROHSI), we are saying that, for accurate blood pressure, we must not just measure it but make sure that we put the blood pressure in a healthy range, seek medical advice, adhere to our medication, and follow any health tips given by our healthcare provider. Remember that regular monitoring of our blood pressure is crucial to our long-term health and well-being.
Courtesy: Rays of Hope Support Initiative (ROHSI) Board and Management Team
Mar 10, 2023 | Healthy Foods
MASSIVE EFFORTS NEEDED TO REDUCE SALT INTAKE AND PROTECT LIVES
A first-of-its-kind World Health Organization (WHO) Global report on sodium intake reduction shows that the world is off-track to achieve its global target of reducing sodium intake by 30% by 2025.
Sodium, an essential nutrient, increases the risk of heart disease, stroke and premature death when eaten in excess. The main source of sodium is table salt (sodium chloride), but it is also contained in other condiments such as sodium glutamate. The report shows that only 5% of WHO Member States are protected by mandatory and comprehensive sodium reduction policies and 73% of WHO Member States lack full range of implementation of such policies.
Implementing highly cost-effective sodium reduction policies could save an estimated 7 million lives globally by 2030. It is an important component of action to achieve the Sustainable Development Goal target of reducing deaths from noncommunicable diseases. But today, only nine countries (Brazil, Chile, Czech Republic, Lithuania, Malaysia, Mexico, Saudi Arabia, Spain and Uruguay) have a comprehensive package of recommended policies to reduce sodium intake.
“Unhealthy diets are a leading cause of death and disease globally, and excessive sodium intake is one of the main culprits,” said Dr Tedros Adhanom Ghebreyesus, WHO Director-General. “This report shows that most countries are yet to adopt any mandatory sodium reduction policies, leaving their people at risk of heart attack, stroke, and other health problems. WHO calls on all countries to implement the ‘Best Buys’ for sodium reduction, and on manufacturers to implement the WHO benchmarks for sodium content in food.”
A comprehensive approach to sodium reduction includes adopting mandatory policies and WHO’s four “best buy” interventions related with sodium which greatly contribute to preventing noncommunicable diseases. These include:
- Reformulating foods to contain less salt, and setting targets for the amount of sodium in foods and meals
- Establishing public food procurement policies to limit salt or sodium rich foods in public institutions such as hospitals, schools, workplaces and nursing homes
- Front-of-package labelling that helps consumers select products lower in sodium
- Behaviour change communication and mass media campaigns to reduce salt/sodium consumption
Countries are encouraged to establish sodium content targets for processed foods, in line with the WHO Global Sodium Benchmarks and enforce them though these policies.
Mandatory sodium reduction policies are more effective, as they achieve broader coverage and safeguard against commercial interests, while providing a level playing field for food manufacturers. As part of the report, WHO developed a Sodium country score card for Member States based on the type and number of sodium reduction policies they have in place.
“This important report demonstrates that countries must work urgently to implement ambitious, mandatory, government-led sodium reduction policies to meet the global target of reducing salt consumption by 2025,” said Dr Tom Frieden, President, and CEO of Resolve to Save Lives, a not-for-profit organization working with countries to prevent 100 million deaths from cardiovascular disease over 30 years. “There are proven measures that governments can implement and important innovations, such as low sodium salts. The world needs action, and now, or many more people will experience disabling or deadly—but preventable—heart attacks and strokes.”
The global average salt intake is estimated to be 10.8 grams per day, more than double the WHO recommendation of less than 5 grams of salt per day (one teaspoon). Eating too much salt makes it the top risk factor for diet and nutrition-related deaths. More evidence is emerging documenting links between high sodium intake and increased risk of other health conditions such as gastric cancer, obesity, osteoporosis, and kidney disease.
WHO calls on Member States to implement sodium intake reduction policies without delay and to mitigate the harmful effects of excessive salt consumption. WHO also calls on food manufacturers to set ambitious sodium reduction targets in their products.
To read the report, visit: https://www.who.int/publications/i/item/9789240069985
