Health Essentials
World Hypertension Day: Accurate BP measurement, pathway to longer and healthier life
How to measure blood pressure
Hypertension, commonly known as high blood pressure, is a medical condition that affects people of all ages around the world. It is often referred to as the “silent killer” because it can go unnoticed for years, quietly damaging your health and increasing the risk of serious complications. However, with proper awareness, accurate measurement of blood pressure, and effective control, you can lead a healthier and longer life.
WHAT IS HYPERTENSION?
Blood pressure is the force exerted by blood against the walls of your arteries as your heart pumps it around your body. Hypertension occurs when this pressure remains consistently high over time. It is usually categorised into two types: primary (essential) and secondary hypertension.
Primary hypertension is the most common type, accounting for about 90% of cases, and its exact cause is often unknown. On the other hand, secondary hypertension is caused by an underlying health condition, such as kidney disease, hormonal disorders, or certain medications.
WHY IS ACCURATE MEASUREMENT IMPORTANT?
Accurately measuring your blood pressure is crucial for both the diagnosis and management of hypertension. Many factors can influence blood pressure readings, such as stress, physical activity, and even the way the measurement is taken. By ensuring accuracy, healthcare professionals can make informed decisions about your treatment plan, and you can monitor your progress more effectively.
TIPS FOR ACCURATE BLOOD PRESSURE MEASUREMENT
1. Use a dependable blood pressure monitor: Invest in a high-quality, validated blood pressure monitor for home use. Automatic digital monitors are widely available and provide accurate readings when used correctly.
2. Follow the instructions: Read and follow the instructions provided with your blood pressure monitor carefully. Improper use can lead to inaccurate readings.
3. Choose the right cuff size: Use the appropriate cuff size for your arm. A cuff that is too small or too large can affect the accuracy of the measurement.
4. Rest before measurement: Sit quietly and relax for at least 5 minutes before taking your blood pressure.
5. Avoid caffeine, smoking, and exercise for at least 30 minutes beforehand.
Position yourself correctly: Sit upright with your back supported, feet flat on the floor, and arm resting on a table at heart level. Ensure the cuff is at the same level as your heart. Do remember that you may also take your BP while standing or lying down, but ensure you compare readings in the same position only.
6. Take multiple readings: Measure your blood pressure at least twice, with a brief break in between. Record the average of the readings for a more reliable result.
7. Avoid tight clothing while taking blood pressure readings, e.g., tight neckties or other undergarments.
CONTROLLING HYPERTENSION FOR A LONGER LIFE
Healthy lifestyle choices: Adopting a healthy lifestyle is crucial to managing hypertension. Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Reduce your salt intake and limit processed and fatty foods. Engage in regular physical activity, such as brisk walking, swimming, or cycling, for at least 150 minutes per week.
Maintain a healthy weight: Achieving and maintaining a healthy weight is vital for blood pressure control. Losing excess weight, if necessary, can significantly reduce blood pressure levels.
Reduce stress: Chronic stress can contribute to high blood pressure. Find healthy ways to manage stress, such as by practicing relaxation techniques, engaging in hobbies, or seeking support from friends and family.
Limit alcohol consumption: Excessive alcohol intake can raise blood pressure. If you drink, do so in moderation. Men should limit alcohol to two drinks per day, and women to one drink per day.
Quit smoking: Smoking damages blood vessels and increases the risk of heart disease. If you smoke, seek help to quit. Your healthcare provider can guide you through smoking cessation programmes or recommend appropriate resources.
Regular medical check-ups: Regularly visit your healthcare provider to monitor your blood pressure and overall health. They can adjust your treatment plan, if needed.
Finally, spread the message about High Blood Pressure and you will be saving many lives. Be a LIFE SAVER today!
ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Mobissel
(dressel@healthessentialsgh.com)
[*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week: May 17 was World Hypertension Day, a perfect day to remind ourselves of the dangers of High Blood Pressure and the lifestyle changes we can adopt to control our blood pressure. It all starts with MEASURING YOUR BLOOD PRESSURE ACCURATELY.]
By Dr. Kojo Cobba Essel
The conventional wisdom has always been that we should all strive to keep our blood pressure low. Even though this is true, having really low blood pressure can be dangerous, as it can impair your body’s ability to absorb oxygen, resulting in damage to the heart and brain.
Low blood pressure is when your blood pressure reading is lower than 90 millimeters of mercury (mm Hg) for the top number (systolic) or 60 mm Hg for the bottom number (diastolic).
Low blood pressure (also known as hypotension) can occur in anyone, though it may be more common depending on your age or other risk factors: genetic makeup, taking certain medications, and having certain diseases (diabetes, heart conditions).
The cause of low blood pressure isn’t always clear. However, it may be associated with the following:
- pregnancy
- hormonal problems
- some over-the-counter and prescription medications
- heart failure
- abnormal heart rhythms
- widening or dilation of the blood vessels
- heatstroke
- liver disease
- loss of blood from bleeding
- low or high body temperature
- a severe blood infection
- severe dehydration from vomiting, diarrhea, burns or fever
- a reaction to medication or alcohol
A sudden drop in blood pressure robs the brain of adequate blood supply. This can lead to dizziness or lightheadedness. Other symptoms include fainting, blurred vision, nausea, fatigue, lack of concentration, and in extreme conditions shock.
If you experience any of the above symptoms, seek emergency medical attention as it is important to determine the cause of low blood pressure so appropriate treatment can be given.
Some people are known to take alcohol in an attempt to increase their blood pressure but that is a path I will not recommend. Others opt for caffeinated drinks like coffee and tea. Caffeine can increase blood pressure due to peripheral pooling of blood and may cause complications.
Dr Kojo Essel often recommends that one engages in exercise, which is your best “weapon to normalise blood pressure.”
Quite often when one has low blood pressure, standing still for long periods of time can cause a further drop. In such people, Dr Essel highly recommends taking several steps even if standing in one place to help maintain blood pressure at a safe level.
Other ways of managing low blood pressure are:
- adding a little salt to food (do this with caution to avoid excesses and downsides of increased salt intake)
- increase water (other fluids) intake to increase blood volume
- may need to wear compression stockings in extreme situations
- some may require medication
- pay attention to body positions; do not move quickly from sitting to standing position for instance
- eat small portions of food at a time
- exercise should be a combination of strength training and cardiovascular exercise that increases heart rate
As always: laugh often, ensure hygiene, walk and pray every day, and remember it’s a priceless gift to know your numbers (blood sugar, blood pressure, blood cholesterol, BMI).
Source:
Maureen Masopeh, Content Creator (Health Essentials Ltd)
References:
- Dr Kojo Cobba Essel; Unravelling the Essentials of Health and Wealth
- Mayoclinic; Low Blood Pressure (Hypotension)
- WebMD
By Dr Kojo Cobba Essel
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IF you truly love yourself, you had better read this piece while standing!
The other “inactivity” that rivals sitting for long periods when it comes to poor health and untimely death is LONLINESS! Sitting and Loneliness are the new Smoking.
It is often common to hear a parent tell a child, “Sit quietly and watch television and I will make a quick dash to town.” Well, this harmless and well-meaning statement is now being vilified. That parent could have said “smoke a few sticks of cigarettes while I dash off to town.” Yes “sitting is the “new” smoking.”
Scientists: they keep coming up with many weird findings and unfortunately, we realise after much ado that they may be right. People with sitting jobs have twice the rate of cardiovascular (heart & blood vessel) diseases as those with standing jobs – the bankers are cringing in their seats I bet.
It appears that compared to sitting,
• Sitting continuously brings similar challenges that smoking poses a gossip team. After an hour of sitting, if you walk for a minute or two.
Standing is hard work. Imagine that you need to engage many muscles to stand upright, and this burns energy. Sitting on the other hand is extremely relaxing.
When we sit, the “physiology of inactivity” kicks in and when we think we are relaxing in a chair made from heaven, our body instead rewards us with many bad things; enzymes that break down fat may drop by about 90 per cent calorie burning drops to frightening low levels and soon good cholesterol that protects us also drops. If you sit long enough even your insulin effectiveness drops and you will be courting diabetes in the long run.
I sincerely believe in getting a workout during the day, but you should not think that it gives you a license to sit at your desk for hours on end. We should ensure that we get up from our desk to walk briefly or even stretch. I am not giving you an excuse for loitering around your office or forming ings. When you have a meeting with a handful of people you could lace your boots and start walking while you talk. Who knows being out of a box (office etc) could help you think “out of the box” or even think like “there is no box”. The best aspect of such a meeting is people are more attentive since they are unable to fidget with their smart phones and other gadgets.
All lectures and classes (children are really suffering in school these days) should have a “Heart Preserving” five-minute break after every hour. Spend that time walking and stretching.
All long movies should have commercial breaks that should be used to at least stand
Whenever in doubt, at least stand for a while.
Well some people are trying innovative ways of even having small treadmills at their desk that keeps them moving, others are adopting a new chair design that essentially makes you stand at your desk, a few others sit on exercise balls that forces them to adjust their positions all the time but for the rest of us simply taking breaks and using every opportunity to move is just what the doctor prescribed.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERY DAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials/Medics Clinic
(www.healthessentialsgh.com)
Dr. Essel is a medical doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – For good heart health; exercise often, eat healthy, do not smoke, minimise alcohol and sit less
By Dr. Kojo Cobba Essel
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