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Hypertension In Women

Karishma Chawla

Karishma Chawla
27 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Hypertension is quite often considered a men’s health problem, but that’s a myth. In fact, men and women have a similar risk of developing high blood pressure. But after the onset of menopause, women actually face higher risk than men of developing high blood pressure. Although prior to 45 years of age, men are slightly more likely to develop high blood pressure.

Blood pressure is the force of blood pushing inside the lining of arteries. High blood pressure or hypertension occurs when the force increases and stays higher than normal for a period of time.

Hypertension is often referred to as a silent killer. If untreated, it can lead to a major health set back and cause many complications. In most cases, there may not be any symptoms of high blood pressure. Sometimes, in case of sudden or severe increase in B.P., individuals may experience headaches, nausea, vomiting, blurred vision or nosebleeds. Uncontrolled high blood pressure is a major risk factor for stroke and kidney failure. These problems worsen when high blood pressure is present along with diabetes. For women, high blood pressure during pregnancy can be dangerous for both mother and child.

What causes it? Reasons for high blood pressure

Salt and High Blood Pressure

• Genetic factors: Hereditary factors – one of the leading reasons for high blood pressure, which worsen when the environmental factors are not healthy.

• Body weight: Obesity and diabetes along with their associated disorders are often associated with hypertension.

• Age:Chances of a high blood pressure diagnosis increase steeply with age. But research now shows that high blood pressure can affect adolescents and the young as well.

• Gender: Risk is greater in men than women, but after menopause, the difference decreases.

• Dietary factors: Some dietary factors that can contribute to high blood pressure include excess calories coming saturated fats, diets that contain high sodium foods, and less calcium and magnesium in the diet

• Potassium: Decrease in potassium intake and low intake of high potassium foods like fruits and vegetables can also lead to increase in heart rate and high blood pressure.

• Contraceptives: Certain oral contraceptive pills may lead to high blood pressure

• Lifestyle: Sedentary lifestyle devoid of exercise can contribute to high blood pressure. Stress, smoking, tobacco intake, and alcohol intake also lead to increase in high blood pressure.

• Other medical conditions High blood pressure can also be a result of other medical conditions such as kidney problems, diabetes, and sleep apnea. Hormone issues such as hypothyroidism or hyperthyroidism, Cushing’s syndrome and Hyperaldosteronism (increase in aldosterone) and preeclampsia in pregnancy are responsible for high blood pressure diagnosis.

Measures to reduce high blood pressure

Reduce sodium intake
It is important to note that it’s not the consumption of salt but excessive consumption of sodium is a concern. Sodium is a compound found naturally in foods. One teaspoon of salt contains 2400 milligrams of sodium and the amount recommended for daily consumption is approximately the same. The amount of recommended sodium intake reduces further to approximately 1500 mg under conditions such as hypertension, kidney issues, water retention, and heart condition to name a few. But these problems are usually correlated with high consumption of sugar and fat. Hence it is beneficial to avoid foods such as processed foods, salted snacks, pickles, papad, sauces and instant soups. These are some known sources of excess sodium and not the usual home cooked foods.

It’s important to avoid sprinkling excess salt at the table. Rather use adequate salt during cooking and experiment with reduced sodium salt after conferring with your physician. Tata Salt Liteis a good option for those looking to reduce sodium intake. It provides 15% reduced sodium than regular salt. Inclusion of herbs and spices like like coriander, ginger, turmeric, mint, garlic or lemon juice can also help improves the taste and flavour of the food.

Improve intake of calcium, magnesium and potassium How to Increase Immune System
This can be done by inclusion of low-fat dairy products for calcium and green leafy vegetables for magnesium. Fruits and vegetables rich in potassium are bananas, watermelon, tomatoes, oranges, sweetlime, leafy vegetables, milk and almonds. Eating three to five servings of these foods daily would ensure sufficient potassium intake and regulate blood pressure.

Reduction in refined carbohydrates
Though this is not a direct connection, but the preparations and the nature of these foods usually contain excess sodium for taste and preservation purposes. Add omega 3 foods such as fatty fish, walnuts and flaxseeds to reduce blood pressure.

DASH DietDash Diet has been found to be a good approach for the treatment of hypertension. This diet emphasizes consumption of fruits, vegetables, low sodium, and low-fat dairy foods. It also includes low amounts of saturated fat, total fat and cholesterol to reduce blood pressure. This includes whole grains, poultry, fish, nuts and other foods rich in potassium, calcium, omega 3 and magnesium.

Lifestyle MeasuresLifestyle measures include regular exercise of 30 minutes daily, relaxation techniques such as deep breathing, meditation and yoga, avoidance of rage and anger, adequate sleep, low alcohol intake, no smoking and normal body weight with low body fat percentage.

High blood pressure can affect the physical, professional, personal and economical life of any individual. As women tend to juggle multiple priorities, managing their own health often takes a back seat. It is advisable to take some judicious measures such as dietary and lifestyle modifications in order to prevent the onset of hypertension, control it and minimize its risks.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

 

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Diet, exercise and sunlight: Three factors women shouldn’t ignore for good bone health

Dr. Dharini Krishnan

Dr. Dharini Krishnan
11 January 2021

This article is authored by Dr. Dharini Krishnan, an award-winning Consultant Dietitian, she believes that for a healthy body and mind, we must combine modern medicine with native Indian practices which are proven to benefit us.

Barring a significant injury or fracture, we rarely tend to think about bone health. Yet, for women, particularly those who are middle-aged or older, this is a vital concern because of the risk of osteoporosis.

In 2013, it was estimated that there were 50 million Indians who were osteoporotic or having low bone mass. Some studies have found that the prevalence of osteoporosis could be as high as 42.5% in women over the age of 50.

Osteoporosis and health complications

Eat Breakfast

Osteoporosis comes from the Latin for “porous bone”, and is a condition where bone tissue loses its density, and becomes weaker and more fragile. Such bones are easily susceptible to breaks, resulting in pain, disability and loss of functionality in everyday life.

Bones, which form the primary supporting framework of the body, grow from birth till our early twenties, which is the period of peak bone mass. Bone is an active tissue that undergoes regular replacement in conditions of health.

In osteoporosis, however, bone formation is outpaced by bone loss, leading to porosity or thinness of bone tissue and brittle bones. Such bones could easily be fractured even in the absence of significant trauma. Such fractures tend to reduce mobility and lead to increased hospitalization and dependence on others.

Why osteoporosis affects women more

Women are particular at risk for osteoporosis because they have lesser bone mass to start with. The geometry and structure of bone have also been increasingly recognized as important risk factors for fracture.

The risk of osteoporosis significantly rises during menopause because of the hormonal changes women undergo at the time. This is because estrogen plays a significant role in maintaining bone health, and the secretion of this hormone falls drastically during menopause.

The importance of protein and calcium in the diet

Skin Care

For some time now, awareness of the importance of calcium for bone health has been growing. Hence, women are advised to consume sufficient amounts of dairy, green leafy vegetables, soya products and nuts.

What many don’t realise is that sufficient levels of protein are just as important for strong bones. After all, protein makes up roughly 50% of bone volume and about one-third of its mass. Daily intake of protein is also necessary to provide the raw materials for bone formation. Unfortunately, research shows that the levels of dietary protein consumed by Indians are actually reducing.

For non-vegetarians chicken, fish and eggs are good sources of protein. For vegetarians, pulses are one of the primary sources of protein, along with dairy products. Daily intake of protein in at least two major meals of the day, particularly in healthy forms such as sambhar or dal is, therefore, vital.

The role of exercise and sunlight

Eat Breakfast

Bone health also requires good muscle health. This makes it necessary to undertake moderate exercise as often as possible. A 45-minute walk six days a week as well as resistance training using the body weight, such as surya namaskaras, can go a long way to building muscles. Importantly, the body also requires Vitamin D to mobilize calcium for bone health. Hence, exposure to peak sunlight between 11am and 3 pm at least twice a week is also vital for bone health.

Osteoporosis can be a serious health problem that disrupts life and limits mobility, particularly for women. However, a healthy diet, rich in calcium and protein, together with exercise, can go a long way in maintaining bone health.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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