A larger percentage of people living with hypertension are unaware of their disease condition.
“Many seemingly healthy people have slipped in their bathrooms, never to rise again. The culprit? Not the supernatural, but silent, unchecked hypertension.”
Hypertension, also known as high blood pressure, is a condition that occurs when the blood pressure, the force of blood pushing against the artery walls, is higher than 140/90mmHg. It is known as a silent killer because it usually has no symptoms, yet, the damage is still occuring in the body. Hypertension increases the risk of many life-threatening conditions like heart attack, stroke, and kidney diseases.
According to the World Health Organization, globally, an estimated 1.28 billion adults aged 30-79 years worldwide have hypertension, with two-thirds living in low-and-middle income countries, of which Nigeria is one. Recent estimates of the prevalence of hypertension in Nigeria stands at 22%-44% and this is likely to increase due to factors like urbanization and lifestyle changes. A larger percentage of people living with hypertension are unaware of their disease condition. One of the global targets for non-communicable diseases is to reduce the prevalence of hypertension by 33% between 2010 and 2030.
There is no known identifiable cause of hypertension. However, certain factors such as lack of physical activity, unhealthy eating patterns (such as excessive salt and consumption, and low intake of fruits and vegetables), consumption of tobacco and alcohol, being overweight or obese, and chronic stress can increase an individual’s likelihood of developing hypertension. Also, having a relative with hypertension and older age greater than 65 years old have also been implicated in the development of hypertension.
Usually, hypertension presents with no signs and symptoms. However, when the blood pressure is abnormally high (greater than 180/120mmHg), symptoms like severe headaches, chest pain, dizziness, blurred vision, nosebleeds, and difficulty in breathing usually occur.
The pertinent question remains: “How can you silence the silent killer before it silences you?”
- Eat healthy foods: Eat less salt, processed foods, sugary drinks, and fried foods. Rather, consume more fruits, vegetables, whole grains, nuts, and lean proteins. Foods rich in potassium such as banana, spinach, and sweet potatoes also help to lower the blood pressure. Alternatively, herbs and spices can be used to replace salt for flavour.
- Engage in regular physical activity: Physical inactivity is one of the culprits of hypertension. Aim for at least thirty minutes of exercise like walking, jogging, dancing etc. Avoid sitting for long hours.
- Manage stress effectively: Excessive stress for an extended period of time increases the likelihood of developing hypertension. Meditate and practice deep breathing exercise to relax. Listening to music, reading a book or spending time with loved ones also help to alleviate stress. More importantly, sleep for 7-9 hours every night.
- Maintain a healthy weight: Eat smaller portions of food and choose nutritious foods over junk. Drink plenty of water and engage in regular exercise
- Quit smoking and limit alcohol: Smoking damages the blood vessels, which, in turn leads to hypertension. Drink alcohol in moderation. A drink per day for women, and 2 drinks per day for men is recommended.
- Check your blood pressure regularly: Regular blood pressure monitoring helps in the early detection of hypertension, thereby, leading to early treatment and control.
- Take medications as prescribed: If you have been diagnosed with hypertension, take your medications regularly. Avoid skipping medications.
Hypertension may be a silent killer, but it doesn’t have to be a death sentence. It can be silenced before it silences you. Adopting a healthier lifestyle is very crucial in the prevention and management of hypertension.