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Tension or HYPERTENSION

hypertension

I can’t count how many times in my 12 years of medical practice, a patient with just a headache has eventually been diagnosed with high blood pressure (hypertension). Whenever a patient complains of headache, I always make it a point to check their blood pressure (BP) as it is a very common symptom of fluctuating BP which usually presents  around the temples but can also be on the back of the head (occipital region).

Do we know what’s blood pressure?

The pressure exerted by the column of blood flowing in the arteries once it has been pumped by the heart is called the systolic (higher value) blood pressure. Diastolic (lower value) BP is the resistance in the arteries which is always present due to the elastic tone of the arteries. A blood pressure of up to 120/80 is considered normal. Readings from 130/90 to 140/90 are the pre-hypertensive stage, and above 140/90 is considered hypertension. If three readings on separate days are high, then the person is diagnosed with high BP.

BP - Hypertension

If I have to look for, then the following symptoms should raise the suspicion of high blood pressure:

  1. Headache
  2. Feeling of tiredness.
  3. Difficulty in breathing
  4. Heaviness in the eyes / blurred vision.
  5. Irritability
  6. In rare cases it may directly present as a complication of prolonged high BP like heart attack or hemorrhagic stroke.

High BP is a very common issue in adults over 50 years of age and is increasingly being diagnosed in younger age groups due to bad lifestyle choices such as not getting adequate sleep on a regular basis, eating high salt content food, smoking, being overweight due to lack of exercise, and eating junk food in excess. Extremely high stress levels arising from chaotic traffic in metros to financial strain and challenging deadlines set at workplace also contribute to high BP. Rarely, BP can be high due to secondary causes like thyroid disorders and narrowing of blood supply to the kidneys (Renal Artery Stenosis).

Why is it important to maintain your BP in the normal range?

Constantly high BP starts damaging the internal lining of blood vessels and gradually affects the brain, kidneys, and eyes, causing stroke, renal failure and hypertensive retinopathy respectively. All complications can be averted by controlling the BP.

How can one manage High BP?

Since lifestyle choices are the single most significant factor in controlling BP without medication, I will emphasize on them.

  • Sleep: Regularly sleeping by 11 pm and waking up around 6 or 7 am is a habit I can’t emphasize enough. Following the circadian rhythm (body clock) is an easy way to avoid raised BP.
  • Diet: Restrict salty foods such as chips, salted nuts, pickles, processed sauces, and dips.
  • Exercise: Regular cardio exercise goes the longest way in keeping the heart healthy and preventing high BP. 45 minutes of brisk walking, 30 minutes of swimming or cycling, or an aerobics session of 30 minutes suffice.
  • Weight reduction: It is essential for anyone with obesity and hypertension. The target should be 1 -2 kgs weight loss every month till BMI (body mass index) is 25.
  • Stress Management: Deep breathing or meditation helps negate mental stress. I strongly advise people to set realistic goals in personal and professional realms to avoid stress since unrealistic goals make life miserable.
  • Social Life: Having a healthy social life is also necessary.

If the above non-pharmacological measures do not reduce BP at least in 6 months, one needs to consult a physician and explore the medication option. If the cause of hypertension is secondary (thyroid and renal artery stenosis), then treatment of the cause helps in correcting the raised BP.

Even the word hyperTENSION (high BP) has TENSION in it, so reduce Stress and start making your heart healthy today!

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Role of Plant-Based Diets for Chronic Kidney Disease

Chronic Kidney Disease (CKD) affects millions worldwide and significantly contributes to global mortality and morbidity. As a non-communicable disease, CKD is characterized by a gradual decline in kidney function, which, in advanced stages, can result in the dangerous accumulation of fluids, waste products, and electrolytes, leading to severe health complications. Thus, it is vital to focus on prevention or at least delay the progression of this disease.

Diet plays a crucial role in managing and preventing numerous non-communicable diseases, including CKD. Recent research highlights the benefits of prioritizing plant-based proteins over animal-based sources to help slow down the progression of CKD. This article explores the significance of a plant-based diet for CKD patients, detailing its advantages and drawbacks. Let’s delve into the details of how adjusting your diet can impact kidney health.

Sources of plant-based protein

When you think of protein, your mind might immediately go to animal sources such as chicken, pork, beef, or seafood. However, a wide variety of plant-based foods also offer substantial protein, providing excellent alternatives for meeting your nutritional needs. Here is a list of plant based proteins

  • Lentils
  • Chickpeas
  • Peanuts
  • Quinoa
  • Almonds
  • Chia Seeds
  • Beans with rice
  • Barley
  • Oats
  • Potatoes
  • Green Peas
  • Walnuts
  • Pumpkin Seeds

The Benefits of Plant-Based Proteins

Protein is a crucial nutrient required for cell repair, muscle building, blood clotting, and hormone production. Typically associated with animal sources, plant-based proteins are increasingly recognized for their health benefits. Rich in fiber and low in saturated fats, these proteins offer a wealth of nutrients, including antioxidants. Consuming plant-based proteins can lead to improved heart and kidney health, weight management, and a lower risk of various cancers. Studies also indicates that diets high in plant-based proteins can improve blood pressure and cholesterol levels, thereby reducing the risk of kidney disease. These benefits make plant-based proteins an essential part of a balanced diet.

Why plant-based proteins?

Consuming animal proteins, particularly processed and red meats, has been linked to negative effects on vascular health and may contribute to the development of kidney diseases, many studies indicate. These proteins contain saturated fats, which are associated with inflammation. While occasional inflammation may not be harmful, persistent inflammation can escalate to serious health issues, including cardiovascular diseases, arthritis, and diabetes.

In contrast, plant-based proteins are less likely to cause inflammation due to their higher levels of antioxidants and lower saturated fat content according to research. This makes them a healthier choice in preventing chronic diseases. Moreover, foods rich in plant-based proteins typically contain more fibre than animal proteins. Fibre plays a crucial role in maintaining heart health, regulating blood sugar levels, and supporting the digestive system’s healthy functioning.

Plant-based diet: Pros and cons

Let’s look at the pros and cons of a plant-based diet:

Pros

  • As stated above, processed and red meat contain more saturated fat and sodium that can lead to kidney damage. Consuming plant-based proteins over animal proteins can reduce the risk of developing kidney diseases
  • Plant proteins contain Magnesium, Calcium and Vitamin C that help reduce the acid load in your meals and boost kidney function
  • Plant-based proteins lead to a healthy gut since they are high in fibre
  • Consuming plant-based proteins over animal ones helps lower the risk of high blood pressure and diabetes that contribute to kidney diseases
  • Studies have also suggested that the intake of plant-based proteins can reduce the risk of death from kidney disease

 Cons

  • Getting your proteins only from plant sources can develop Vitamin B12 deficiency, leading to neurological issues, severe anaemia, paralysis, etc.
  • Only a few plant sources are complete proteins, such as Quinoa and Soya Beans. Most vegan options are considered incomplete sources and do not contain all the vital amino acids your body needs
  • Due to their lower absorption rates compared to animal-based proteins, increasing consumption becomes essential for meeting dietary requirements when opting for plant-based proteins

Kidneys are vital organs in the human body. They remove toxins from the blood, control blood pressure, produce hormones, etc. However, CKD patients experience a loss of kidney function over time, which can raise the risk of heart attack, stroke, anaemia, and other severe health complications. While changing your food habits is a personal choice, including more plant proteins over animal proteins in your diet can help manage kidney diseases effectively.

Although more research is needed, there is growing evidence showcasing the benefits of plant-based proteins for your kidney health. You can source proteins from several plant-based foods such as seeds, nuts, legumes, whole grains, etc. However, remembering the drawbacks of plant-based proteins is equally important while planning your diet. Ideally, you must eat a variety of plant proteins to ensure your body gets all vital amino acids.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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ALL ABOUT VERTIGO!

It came across as strange initially when I said that the world around me was spinning and that my entire room seemed to be in constant motion. Basically, I used to find the floor of my bedroom, the bed, and the room itself was in constant motion (not literally spinning or in constant motion, but I felt that way). I had to walk around supporting myself using the wall, furniture, anything that was close by, and if nothing was available, I literally had to crawl. Finally, I was diagnosed with something called Vertigo.

Vertigo is the feeling that you or your environment is moving or spinning. It differs from dizziness in that vertigo describes an illusion of movement. When you feel as if you are moving, it’s called subjective vertigo, and the perception that your surroundings are moving is called objective vertigo.

A few causes and types of Vertigo:

Benign Paroxysmal Postional Vertigo: Tiny calcium particles called canaliths clump up in the canals of the inner ear. This could also be caused due to sudden movement of the head, resulting in the dislodgement of the crystalline structures in the ear’s balance detectors.

Meniere’s Disease: This is an inner ear disorder caused by changing pressure in the ear and a buildup of fluid in the ear.

Labrynthitis: Inner ear viral or bacterial infection

Bleeding in the brain: Vertigo can be caused by decreased blood flow to the base of the brain. Bleeding into the back of the brain (cerebellar hemorrhage) is characterized by vertigo, headache, difficulty walking, and an inability to look toward the side of the bleed. The result is that the person’s eyes gaze away from the side with the problem. Walking is also extremely impaired.

Some other less evident causes: 

Head or neck injury.

Stroke, tumor, diabetes mellitis, atherosclerosis

Migraine

Certain medications

Hormonal fluctuations in menopausal women.

Most common symptoms are: Spinning, loss of balance, headache, sweating, nausea, and yes I have experienced all of this at one go.

Treatment for Vertigo:  Treatment depends mainly on what’s causing it. There are a variety of treatments for vertigo, including self-care remedies, medications, and physical therapy maneuvers.

Let us look at some of the treatments

Benign Paroxysmal Positional Vertigo: Posture correction exercises, head and neck strengthening exercises help with this type of vertigo. It has helped me too. Apart from this Vitamin D supplementation may be beneficial for patients diagnosed with benign paroxysmal positional vertigo. However, before that, you need to check if you have a Vitamin D deficiency.

Meniere’s Disease and Labrynthitis: These two are usually treated with anti-inflammatory and diuretic medicines. However, natural foods like ginger root and curcumin aid in speeding up the recovery process.

Stroke, Atherosclerosis, Diabetes, Hypertension: Dietary modifications like avoiding junk, simple sugars, refined flours, and incorporating complex carbohydrates, more fruits and vegetables, and whole grains can help improve symptoms of vertigo.

Avoiding red meats, packaged and preserved foods like frozen meats like salamis and sausages, various sauces, chips and wafers (foods high on sodium), and replacing them with fatty fish and lean meats can improve both vertigo or any of the cardiovascular and lifestyle diseases mentioned above.

Understanding vertigo and its various causes can help in managing and treating it effectively. By incorporating lifestyle changes and seeking appropriate medical care, individuals can find relief from the discomfort and distress caused by vertigo. Remember, with the right approach, you can manage vertigo and lead a healthier, more balanced life. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Monsoon Magic: Navigating the Lush Trails of Sahyadri Safely

Trekking in the Sahyadri ranges during the monsoon season offers a mesmerizing experience with lush green landscapes, cascading waterfalls, and the fresh aroma of wet earth. The monsoons transform the Sahyadri into a verdant paradise, attracting numerous trekkers and nature lovers.

So, what makes trekking so enjoyable and rejuvenating? Is it so difficult that only a select few can do it? These questions are best answered by experiencing a trek first hand. For those still trying to decide whether to venture into trekking, let me give you a sneak preview.

While trekking, you may find yourself stuck or simply in awe of the untouched beauty around you. This beauty, often missed while traveling by car, embeds itself permanently in your memory. Trekking involves confronting new situations throughout the day, making each little thing a cherished memory for life. Human togetherness becomes simple in the face of this challenging lifestyle for otherwise confused and unprepared minds.

Trekking during the monsoon season comes with its own set of challenges and requires careful planning and preparation. The trails can be slippery due to rain and mud, increasing the risk of slips and falls. Streams and rivers can swell suddenly, making crossings risky. Visibility can also be reduced during heavy rains, which may lead to disorientation.

Essential Skills and Preparation

Contrary to popular belief, trekking is not tough. If you know how to walk, you can trek. However, this doesn’t mean venturing into unknown territories alone. Walking along a trail with a backpack doesn’t require exceptional skills but does require physical fitness, planning, the right clothes, shoes, and above all, common sense.

A first-time trekker should start with easy, effortless trails of about an hour and gradually work up to longer, more difficult treks. The difficulty of any trek depends on the terrain’s hilliness and altitude. Most walking trips tailored for moderately active people cover gentle terrain at low altitudes, with optional shorter routes and breaks along the trails. This applies to treks in Maharashtra or in South India.

 

Respecting Nature and Safety

Respecting nature and the environment is crucial while trekking. Living in harmony with nature during a trek rewards you with an enriching feeling of rejuvenation.

Here are some tips for safe trekking in the Sahyadris’ during the monsoons:

Proper Gear: Equip yourself with good quality, non-slip trekking shoes, a waterproof jacket, and quick-dry clothing. A sturdy walking stick can also provide additional support on slippery trails. Choose a well-fitted backpack with multiple pockets, padded shoulder straps, and large zipper closures. The base should sit on your hips, and the top should be at least one hand-width below the base of your neck.

Essentials in Your Day Pack: At least 2 litres water, Swiss Army knife, Map if you have one, compass, a rain jacket or a poncho is a must.

Stay Informed: Check the weather forecast before setting out and be prepared for quick weather changes. Avoid trekking during a heavy downpour or when thunderstorms are predicted.

Experienced Company: It’s safer to trek with experienced and certified guides who know the area well and can navigate safely through challenging terrain. Avoid going with information posted by groups on social Media.

First Aid Skills: A basic first aid course is beneficial. At the very least, know how to bandage a wound and detect signs of dehydration and heatstroke. However, in the absence of not knowing first aid, ensure your guide is first aid trained.

Emergency Preparedness: Carry a basic first aid kit, a whistle for emergency signals, and keep your mobile phone fully charged for emergencies. Inform someone about your trekking plans and expected return time.

Environmental Awareness: Be mindful of the flora and fauna. The monsoon is a crucial breeding season for many species, and it’s important to tread carefully and respect wildlife habitats.

Trekking in the Sahyadri during the monsoons can be a thrilling and rejuvenating experience if done with caution and respect for nature. With the right preparations and safety measures, you can enjoy the breath taking beauty of the rain-soaked Sahyadri safely.

Happy Trekking!

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