A Slice of range V o l u m e
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Welcome to the freshest issue of A Slice of Orange, a newsletter specially designed to help refresh your memory and clarify basic health information and offer juicy tips on uplifting your health. Our first issue is all about blood pressure (BP) and what to do when high BP becomes a threat to health.
A quick refresher:
What is blood pressure?
The heart is a cone-shaped muscle
When the heart pumps blood into the arteries, the blood flows with a force pushing against the walls of the arteries. This force is called the blood pressure (BP). When your BP is measured, it is a measure of how hard the heart has to work to pump the blood.
The art of the heart that acts as a pump. With each heartbeat or contraction (systole), the heart pumps blood out of the heart to the lungs (where blood is filled with oxygen) and to the rest of the body (to provide oxygen and nutrients for all the body’s systems). The heart contracts in two stages:
• The right and left atria contract, pump- ing blood to the right and left ventricles. • The ventricles contract to pump blood out of the heart.
Then the heart muscle has to relax (diastole) before the next heartbeat to let blood fill up the heart again.
BP is measured in millimeters of mercury, or mmHg. It’s recorded as two numbers:
The top, larger number: systolic pressure, or the pressure of the 110 blood against arterial walls (pressure generated when the heart pumps) The bottom, smaller number: diastolic pressure, or the pressure in 70 the arteries while the heart is filling or resting between pumps
What is high BP? What causes it? Normal BP is systolic less than 120 mmHg, and diastolic less than
Systole
Right atrium
Right ventricle
Diastole
Left atrium Left ventricle
80 mmHg. If your systolic is 120139 or diastolic 80-89 mmHg, you are considered prehypertensive and at a higher risk of developing hypertension. Hypertension is defined by systolic 140 mmHg or higher, or diastolic 90 mm Hg or higher.
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symptoms. Some people with the condition may experience
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A sfigmo-WHAT?
headaches, dizziness, blurred vision or nausea, but these are not specific symptoms. Hypertension has been referred to as the ‘silent killer’ because However, one high BP reading
it doesn’t seem deadly but it
does not necessarily mean you
can potentially cause serious –
have hypertension. The classifi-
even potentially life-threatening
cation of hypertension is based
– conditions, such as heart
on the average of two or more
disease, heart attack, stroke or
properly measured, seated BP
kidney failure.
The device used to measure BP is called a sphygmomanometer (sfig’-mo-ma-nom-e-ter).
readings on each of two or more office or clinic visits.
Why should I lower BP?
In most cases, the exact cause
In a nutshell, reducing BP will
of high BP is not known. This is
reduce your risk of serious
called primary hyperten-
complications. It’s not easy to
sion. Sometimes, however, an-
convince people who don’t feel
other condition (kidney disease,
anything wrong to change their
some tumors, thyroid abnor-
lifestyle. This is why it’s impor-
malities, etc) causes secondary
tant to spread the word about
hypertension.
the harmful effects of having high BP over the long term.
Some risk factors that contribute to high BP include: • Old age
What can I do about high BP?
• Heredity
There are basically two ways to
• Obesity
lower BP: with medication and
• Lack of exercise
with lifestyle modifications.
• Alcohol use
Your doctor – and only your
• Certain drugs, including birth control pills
doctor – will decide which antihypertensive meds to give you. NEVER self-medicate!
What are the symptoms and complications of hypertension?
Each person’s case is different,
Many people with high
Some people don’t even need
BP don’t know it because
medication to maintain optimal
it doesn’t usually cause
BP.
and medical therapy should be tailored to suit each individual.
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It usually consists of: • an inflatable cuff; • a measuring unit that displays the BP reading; and • a bulb to inflate the cuff (especially in manual manometers).
There are three types of sphygmomanometers in use today:
• Mercury-based units - considered the most accurate of the three kinds - used with a stethoscope
• Aneroid units
- mercury free with an easy-to-read gauge - used with a stethoscope
• Automatic units
- mercury free and usually battery operated - BP reading is displayed digitally so a stethoscope is not required - convenient for home use but not as precise as mercury-based units
So how does it work, exactly?
When the cuff is inflated around your arm, it cuts off the blood flow to your hand. When the pressure in the cuff is slowly released, the blood starts flowing again. For manual manometers, the person taking your BP will need a stethoscope to listen to the thumping sounds your blood flow makes. The first snapping sound indicates the systolic pressure. As pressure from the cuff is continually released, the sound will eventually disappear. The very last thump indicates the diastolic pressure.
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As for healthy lifestyle changes, here are
•Reduce sodium (salt) in your diet.
women. One drink is 12 ounces of beer,
the general guidelines. We’ve included
Reduce your dietary sodium intake to no
5 ounces of wine or 1.5 ounces of 80-
a few practical tips per item to help you
more than 2.4 g sodium or 6 g salt.
proof distilled spirits.
changing your habits but don’t forget
Avoid ‘instant’ or processed foods,
Need more reason to stay away from
to ask your doctor or other healthcare
because these are usually high in sodium.
alcohol? Remember that alcoholic drinks
professional before trying anything new.
Start by limiting your fast-food lunches. It
are usually high in calories (so they
pays to bring your own homemade lunch!
may set you back weight-wise) and may
• Reduce weight. Aim to maintain
It may be a bit of a hassle, but wait ‘til you
interfere with the effectiveness of your
your body mass index (BMI) at 18.5 to
see the results.
antihypertensive meds.
get started. Discover your own ways of
24.9 kg/m . BMI is computed by dividing 2
your weight in kilograms by the square of
•Make physical activity part of
your height in meters (you can always just
your life. Engage in regular aerobic
search the Web and use the many BMI
physical activity, such as brisk walking, at
calculators available online).
least 30 minutes per day on most days of the week.
To lose weight the healthy way, don’t rush it! You’ll keep the weight off longer if you
Divide the required 30 minutes of exercise
aim for 0.5 to 1 pound per week.
throughout your regular day. Aim to get to work earlier and circle your building or
• Adopt a healthy eating plan.
office block a few times before entering.
Consume a diet rich in fruits, vegetables
Use the stairs instead of the escalator or
and low-fat diary products with a reduced
elevator. Wash your car yourself. There
content of saturated and total fat.
are a million ways to move more!
One small habit you can try to get rid of is
•Moderate
going back for seconds – but make sure
sumption. Limit alcohol intake to no
your first serving is not gigantic or too
more than 2 drinks per day for men
small.
and to no more than 1 drink per day in
your
alcohol
con-
What about smoking? Smoking does not directly
affect BP but it greatly increases your health risk if you have high BP. This cannot be overemphasized: Find ways to permanently
STOP SMOKING.
A slice of trivia What do you call the snapping or thumping sounds that blood flow makes when the pressure from a BP cuff is released? Clue: It begins with a K and was named after a Russian doctor. Freshen up on your researching
skills, send us the answer at orange@activelink-consult.com and win a prize!
Five people among those who
sent the correct answer will be randomly chosen to win a copy of HealthGuide, a valuable resource for the health conscious.
We’ll feature the answer in the second issue of A Slice of Orange.
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2007 ActiveLink Employee Benefits Made Better
ActiveLink Insurance Brokers, Inc. 104 VA Rufino Street, Legaspi Village, Makati City, 1229 Philippines T: +632 8174606 / 817 7900 www.activelink-consult.com
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The Orang e wants to h ear from you!
Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel fre e to contact us . You can e-mai l our team at orange@activ elink-consult.co m.