what is blood pressure?
Blood pressure measures the force of your blood pushing against the walls of your arteries as your heart pumps. It is recorded with two numbers:
- Systolic pressure (the top number) shows the pressure when your heart beats and pushes blood out.
- Diastolic pressure (the bottom number) shows the pressure when your heart rests between beats.
For example, a reading of 120/80 mmHg means a systolic pressure of 120 and a diastolic pressure of 80.
why is blood pressure important?
Maintaining a healthy blood pressure is crucial because high or low levels can affect your heart, brain, kidneys, and other organs.
- High blood pressure (hypertension) is often called the “silent killer” because it may have no symptoms but can lead to serious health issues like heart attacks, strokes, and kidney problems.
- Low blood pressure (hypotension) can cause dizziness, fainting, and in extreme cases, stroke and organ failure.
If your blood pressure readings are consistently above normal or if you experience symptoms such as severe headaches, chest pain, or shortness of breath, seek medical advice promptly.
what do my blood pressure readings mean?
Normal: Less than 120/80 mmHg
Elevated: Systolic between 120-129 and diastolic less than 80
Stage 1 Hypertension: Systolic 130-139 or diastolic 80-89
Stage 2 Hypertension: Systolic 140 or higher or diastolic 90 or higher
Severe Hypertension: Systolic higher than 180 and/or diastolic higher than 120
Hypertensive Emergency: Systolic over 180 and/or diastolic over 120 (requires immediate medical attention; call 911)
how to maintain a healthy blood pressure
Eat a balanced diet: Focus on fruits, vegetables, whole grains, and lean proteins.
Limit salt intake: Too much sodium can raise blood pressure.
Exercise regularly: Aim for at least 150 minutes of moderate activity per week.
Manage stress: Practice relaxation techniques like meditation or deep breathing.
Avoid smoking and limit alcohol: Both can increase blood pressure.
Monitor regularly: Keep track of your numbers to catch any changes early.
what is blood sugar
Blood sugar, or blood glucose, is the main sugar found in your blood and serves as your body’s primary source of energy. When you eat, your body breaks down food into glucose and releases it into the bloodstream. As your blood glucose rises, it signals your pancreas to release insulin, a hormone that helps glucose enter your cells to be used for energy.
Diabetes is a condition in which blood glucose levels are too high. This happens when your body doesn’t produce enough insulin, cannot use insulin effectively, or both. As a result, too much glucose remains in the bloodstream instead of reaching your cells and can lead to serious health problems.
cholesterol
Blood cholesterol is a waxy, fat-like substance made by your liver and is essential for good health, since your body needs it to perform important jobs such as making hormones and digesting fats. Your body makes all the blood cholesterol it needs, so it is recommended to limit cholesterol intake from food.
Having high cholesterol can lead to “plaque” building up in your arteries, the blood vessels that carry blood around your body. Over time, this can make your arteries narrower and block blood flow to your heart and other organs. If blood can’t reach your heart, it can cause chest pain or even a heart attack.
Improving cholesterol levels through diet
Reduce saturated fats: Limit deep fried foods, red and processed meats, sodium and sugar-sweetened foods and beverages and full-fat dairy products like butter and cream cheese,
Increase soluble fibers: Fruits such as apples, bananas, oranges, pears, and prunes are good sources of soluble fibers. Oatmeal, legumes (kidney beans, chickpeas, lentils, lima beans, etc.), and brussels sprouts are also rich in soluble fibers.
Limit salt intake: Opt for fresh foods instead of processed or canned options, which tend to be high in sodium.
what is bmi and why it matters?
BMI is a number calculated from your height and weight that helps estimate whether you're in a healthy weight range. It's a simple screening tool used by health professionals to identify potential weight-related health risks. Understanding your BMI helps you see how your weight compares to your height and can guide you toward lifestyle changes that improve your health and well-being.
how do i calculate bmi?
You can determine your BMI by using a chart; the result is an estimate.
- Identify your weight (to the nearest 10 pounds) along the columns at the top.
- Stay in your weight column and move down until you reach the row for your height.
- The number in the box where your height and weight intersect is your estimated BMI.
BMI Table sourced from Harvard Health.
Online calculators are also available to input your exact weight and height. Here are the ones provided by the Centers for Disease Control and Prevention (CDC):
Child and Teens (ages 2-19)
https://www.cdc.gov/bmi/child-teen-calculator/index.html
Adult BMI Calculator (ages 20 and older)
bmi categories
- Underweight: BMI less than 18.5. May indicate malnutrition or other health concerns.
- Healthy: BMI 18.5 to 24.9
- Overweight: BMI 25 to 29.9. Increased risk for some health conditions.
- Obesity: BMI 30 or higher. Higher risk for heart disease, diabetes, and other chronic illnesses.
Physical activity
The American Heart Association recommends that adults get at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous-intensity aerobic activity, or an equivalent combination of both. These activities should ideally be spread throughout the week.
For children and teens ages 6–17, the recommendation is at least 60 minutes per day of moderate- to vigorous-intensity physical activity, with most of the activity being aerobic.
sleep and caffeine
The American Academy of Pediatrics advises against energy drinks for children and teens because of its levels of sugar and caffeine, recommending a limit of no more than 100 milligrams of caffeine per day. Beyond sleep problems, excess amounts can cause increased heart rate, high blood pressure, anxiety, digestive problems and dehydration.
Oatmeal and sleep
Oatmeal is rich in complex carbohydrates that help increase tryptophan, an amino acid that supports the production of serotonin and melatonin. These are two key hormones involved in regulating sleep. Its warm, comforting nature also helps calm the body and mind, making it easier to relax and fall asleep peacefully.
Almonds before sleep
Almonds are a fantastic source of magnesium and healthy fats. These play a vital role in promoting relaxation and reducing cortisol levels, helping prepare you for a restful night’s sleep.
Nutrition tips
Start each morning with a healthy breakfast that includes protein will help you maintain healthy energy levels and improve your concentration throughout the day. For example, eggs or nuts!
Habitually eating regular meals will help you maintain a healthy energy, blood sugar, and help prevent serious health conditions like diabetes and heart disease.
Thinking about your food as you eat it instead of eating in front of a screen or a book has been shown to increase your health and pleasure in life overall. When you practice mindful eating, you may be less likely to crave junk food later.
Vitamin A
Vitamin A is essential because it supports...
- Vision
- Body growth and development
- Immune function
- Red blood cell formation
- Skin and bone formation
Fun Fact:
Many foods rich in vitamin A are orange because they contain beta-carotene, a natural pigment that gives them their bright color. When you eat these foods, your body converts the beta-carotene into vitamin A (retinol).
Whole grains
Whole grains are a good source of fiber and nutrients. The American Heart Association recommends choosing whole grains and products that contain at least 51% whole versus refined grains.
Examples of a serving size:
- 1 slice whole-grain bread (such as 100% whole-wheat bread)
- 1 cup ready-to-eat, whole-grain cereal
- 1⁄2 cup cooked whole-grain cereal, such as oatmeal, brown rice or whole-wheat pasta
- 5 whole-grain crackers
- 3 cups unsalted air-popped popcorn
- 1 6-inch whole-wheat tortilla
Understanding sodium labels
Terms you might see on food packages - what they mean:
Salt/sodium-free — Less than 5 milligrams of sodium per serving
Very low sodium — 35 milligrams or less per serving
Low sodium —140 milligrams or less per serving
Reduced sodium — At least 25% less sodium per serving than the item’s usual sodium level
Light in sodium or lightly salted — At least 50% less sodium than the regular product
No salt added or unsalted — No salt is added during processing, but these products may not be salt/sodium-free unless stated
Reducing sodium intake
To reduce your sodium intake, watch out for:
ⓧ Canned items
ⓧ Processed meats
(deli meat, ham, bacon, sausages, etc.)
ⓧ Frozen meals
ⓧ Sauces and dressings
Tip: Choose “low sodium” or “no salt added” versions. when shopping.
What is epilepsy?
Epilepsy is a chronic brain disorder in which groups of nerve cells in the brain sometimes send the wrong signals and cause seizures.
Seizures are burst of uncontrolled electrical activity between neurons that lead to temporary abnormal movement and potentially
brain damage.
Common Symptoms
- Loss of consciousness
- Weakness
- Anxiety
- Staring
- Contraction and jerking of muscles
- Confused speech