May 16, 2023 | News
World Hypertension Day is observed annually on May 17th to raise awareness about the importance of hypertension prevention, detection, and control. It serves as a global platform to increase awareness about hypertension and its associated risks. Hypertension, or high blood pressure, affects millions of individuals worldwide and is a major contributor to heart disease, stroke, and other cardiovascular complications. Today, it aims to empower individuals to take charge of their cardiovascular health, educate our communities about the importance of blood pressure monitoring, and promote preventive measures to reduce the burden of hypertension-related diseases.
As part of the 2023 campaign, “Measure Your Blood Pressure Accurately, Control It, and Live Longer,” This theme emphasizes the significance of accurate blood pressure measurement, effective control, and the potential for a longer and healthier life.
High blood pressure, or hypertension, is a common health condition that affects millions of people around the world. It is often referred to as the “silent killer” because it typically does not have any noticeable symptoms. However, if left untreated, it can lead to serious health complications such as heart disease, stroke, kidney failure, and other organ damage.
Maintaining optimal blood pressure is crucial for our overall well-being and longevity. ‘Blood pressure is a measure of the force exerted by the blood against the walls of the arteries as the heart pumps it throughout the body’. Accurate measurement, regular monitoring, and effective control of blood pressure play a vital role in preventing serious health complications. In this article, we will explore the importance of accurately measuring blood pressure, controlling it, and the health benefits associated with maintaining healthy blood pressure levels.
To accurately measure your blood pressure, it is recommended that you use a reliable blood pressure monitor, such as a digital blood pressure monitor. It is also important to measure your blood pressure under the right conditions. You should be in a quiet and relaxed environment, avoid smoking or drinking coffee or alcohol, and sit with your feet flat on the floor and your arm at heart level.
Measuring your blood pressure accurately is the first step toward treating hypertension. Blood pressure is measured in two numbers: the systolic pressure (top number) and the diastolic pressure (bottom number), measured in millimeters of mercury (mmHg). Normal blood pressure is generally considered to be around 120/80 mmHg, and high blood pressure is usually defined as a reading of 130/80 mmHg or higher.
Controlling your blood pressure is the next step toward maintaining good health. Lifestyle changes such as eating a healthy diet, getting regular exercise, maintaining a healthy weight, reducing stress, and quitting smoking can help lower your blood pressure. If these lifestyle changes are not enough to control your blood pressure, your doctor may prescribe medication to help bring it down. It is important to take your medication as prescribed and to follow up with your doctor regularly to ensure that your blood pressure is under control.
Living longer is one of the many health benefits of controlling your blood pressure. Lowering your blood pressure can help reduce your risk of developing heart disease, stroke, and kidney disease, which are some of the leading causes of death worldwide. Additionally, maintaining a healthy blood pressure can help improve your overall quality of life. You may feel more energetic, have better sleep, and be able to perform your daily activities with more ease.
Friends remembered that maintaining optimal blood pressure levels is essential to preventing the onset and progression of various health conditions. Uncontrolled hypertension can lead to serious complications, including:
High blood pressure, when unmanaged, puts strain on the heart and arteries, increasing the risk of heart disease, heart attack, stroke, and other cardiovascular disorders.
Elevated blood pressure can damage one’s kidneys over time, leading to chronic kidney disease or kidney failure. So make sure your blood pressure is within range.
Hypertension can affect the blood vessels in the eyes, potentially causing vision impairment or even blindness. It can lead to eye problems.
Research suggests that untreated hypertension may contribute to cognitive decline and an increased risk of dementia and Alzheimer’s disease.
High blood pressure during pregnancy, known as gestational hypertension, can have adverse effects on both the mother and the baby. So make your health a priority.
Health Benefits of Maintaining Healthy Blood Pressure Levels:
It helps reduce one’s chances of developing cardiovascular-related disease. By keeping your blood pressure within the recommended range, we significantly lower our risk of developing heart disease, heart attack, and stroke, among other complications.
When we maintain optimal blood pressure, it will help our kidneys function properly, prevent avoidable health complications, and reduce the risk of developing cases such as chronic kidney disease.
Healthy blood pressure levels contribute to better brain health and reduce the risk of cognitive decline and neurodegenerative diseases. That is, maintaining normal blood pressure enhances brain health.
It helps improve eye health. When you have your blood pressure under control, it helps protect the delicate blood vessels in the eyes, reducing the risk of vision problems. So you can see why you must measure your blood pressure, among others.
For our women in the house, maintaining normal blood pressure within a safe range during pregnancy ensures the well-being of both the mother and the developing baby. So, get registered for antenatal care and make sure you don’t miss your antenatal days.
Key Messages and Recommendations:
Get Educated! Learn about hypertension, its risk factors, and the importance of regular blood pressure monitoring. Understand the proper techniques for accurate measurement.
Measure your blood pressure regularly by using a reliable blood pressure monitor. Follow the correct measurement techniques, such as sitting quietly for a few minutes before taking the measurement.
Adopt and maintain a healthy lifestyle. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit sodium intake, avoid excessive alcohol consumption, quit smoking, and engage in regular physical activity.
Learn to manage stress. Practice stress-management techniques such as meditation, deep breathing exercises, and engaging in hobbies to reduce stress levels. This may go a long way toward maintaining your blood pressure.
The key is medication compliance. If you are prescribed blood pressure medication, take it as directed by your doctor or healthcare provider. Adhere to the recommended dosage and attend follow-up appointments to monitor the effectiveness of the treatment.
Seek medical advice! Consult with your doctor or healthcare provider for guidance on blood pressure management, individualized treatment plans, and lifestyle modifications.
By managing our blood pressure effectively and following our doctor’s recommendations, we can significantly reduce the risk of serious health complications such as cardiovascular disease, kidney disease, and cognitive decline. Prioritizing our blood pressure management through lifestyle modifications and, if necessary, medical intervention can contribute to a longer, healthier life.
At the Rays of Hope Support Initiative (ROHSI), we are saying that, for accurate blood pressure, we must not just measure it but make sure that we put the blood pressure in a healthy range, seek medical advice, adhere to our medication, and follow any health tips given by our healthcare provider. Remember that regular monitoring of our blood pressure is crucial to our long-term health and well-being.
Courtesy: Rays of Hope Support Initiative (ROHSI) Board and Management Team
Jul 16, 2022 | Healthy Products
USING BMI CALCULATOR TO GAIN MORE INSIGHTS ON HOW HEALTHY YOU ARE
The number on your scale is just one of the many indicators for general health. Calculate your BMI (Body Mass Index) to gain more insights on how healthy your weight is for your height. This BMI calculator generates results for women, men, teenagers, and children.
Why We Use BMI
Body Mass Index or BMI can help you understand if you’re a healthy body weight for your height. There’s no “perfect” body weight – and there’s no perfect calculation for a healthy body weight, either – but knowing your BMI can be a useful indicator of whether you’re at risk from weight-related health problems.
It works by calculating a number based on your weight and how tall you are. From this number, you can get an idea of whether you are considered underweight, “normal” weight, overweight, or obese on the BMI scale.
While BMI measurements are imperfect, they’re still widely used for several reasons.
First, BMI is quick and affordable to measure (our tool is completely free) and you can work it out at home with just bathroom scales and a tape measure.
There’s also a strong, proven correlation between BMI and body fat and hundreds of studies that show links between BMI and general health, so it can be a useful place to start to learn more about your body and health.
Understanding BMI Results: Ages 20+
Underweight: Below 18.5
A BMI below 18.5 suggests you could be underweight. There’s a risk that you may not be eating enough, or in some cases, it could be a sign of illness.
Prolonged malnutrition can lead to osteoporosis, fertility issues, anemia, hair and tooth loss, and other problems. A low BMI doesn’t necessarily mean a medical emergency, but you might want to pay a visit to your doctor to understand if there’s an underlying cause.
Normal: 18.5 to 24.9
BMI readings between 18.5 and 24.9 are considered within a healthy range. Those on the lower end of the spectrum may want to make sure they’re getting enough nutrients, while those at the top might take a look at their processed sugar and junk food consumption.
While these numbers are not associated with significantly elevated medical risks, there are other factors to consider. A slim person carrying belly fat may have a “normal” BMI but be at a greater health risk than a fit, muscular person with an “overweight” BMI. Find out more about BMI limitations.
Overweight: 25 to 30
If your BMI is above 25, it could mean that you’re overweight and carrying excess body fat. However, because BMI is a measure of body weight and not body fat, you could also have a high BMI if you’re very muscular.
If you’re not very active, a BMI within this range is a sign you should consider losing weight through a combination of a healthy diet and exercise. For those who are active and lead a healthy lifestyle, a high BMI result may not be a cause for concern.
Obese: Above 30
If your BMI is above 30, you’re almost certainly carrying extra weight. A BMI over 30 has been linked to type 2 diabetes, heart attacks, strokes, arthritis, joint inflammation, depression, sleep apnea, and an elevated risk of cancer.
These dangers are especially elevated for those with a BMI over 40, which is known as “severely obese”. Obesity can lead to serious health and quality-of-life issues. You should visit your doctor to understand the underlying cause and start taking steps to improve your health.
Understanding BMI Results: Ages 2-19
Severely Underweight: Below the 3rd Percentile
A BMI below the 3rd percentile almost certainly means that a child or teen is severely underweight. A medical professional should be consulted on how to support healthy weight gain, while considering possible underlying causes.
Studies on children and young adults in this percentile show that many suffer from protein-energy malnutrition (PEM), which is linked with higher rates of mortality and further illness.
Underweight: From the 3rd to 5th Percentile
A BMI below the 5th percentile suggests a child or teenager could be underweight . It is possible that they simply have a smaller build, so it’s important to clarify this with a doctor or pediatrician.
If a child or teen is underweight for their build, there’s a risk that they’re not eating enough nutritious foods, or in some cases, it could be a symptom of an underlying illness.
Studies show that under nutrition in kids can lead to metabolic disorders, low energy levels, behavioral issues, and learning disabilities.
Normal: From the 5th to the 85th Percentile
BMI readings between the 5th and 85th percentile are within a healthy range. If a teenager or child is on the lower or higher end of the spectrum, confirm with a medical expert to make sure they’re getting enough nutrition and exercise.
In any case, it’s recommended that a child or teen with a healthy BMI still gets support on how to keep their processed sugar and junk food consumption to a minimum for optimal development.
Continuously tracking BMI, especially during puberty, is a helpful way to make sure a child is on track with their weight.
BMI calculations do have their limitations, so it’s best to receive ongoing guidance from a doctor or pediatrician.
Overweight: From the 85th to 95th Percentile
If a child or teenager’s BMI percentile is above 90, it could mean that they are overweight and carrying excess body fat. However, because BMI is a measure of body weight and not body fat, they could also have a high BMI if they have more muscle.
In the case where this child or teenager is not very active, a BMI above the healthy percentile range for their age and gender means they need support in losing weight through a combination of a healthy diet and exercise. Additional guidance from a pediatrician or doctor is recommended for getting a child or teen’s health on track.
Being overweight in childhood often continues on into adulthood, due to genetics and behavioral patterns. This can be detrimental to an individual’s emotional health, as well as physical, with increased risks of childhood diabetes in the short term. Long-term effects include varying degrees of illness, so it’s ideal for a child or teen with this result to start getting help now.
For those who are active and lead a healthy lifestyle, a high BMI result may not be a cause for concern, but you should confirm this with a medical expert.
Severely Overweight: Above the 95 Percentile
A BMI above the 95th percentile almost certainly indicates that a child or teenager is carrying more weight than what’s considered healthy. The CDC states that unhealthy eating habits, lack of physical activity, and inconsistent sleeping habits are just some of the factors that contribute to childhood and teenage obesity.
Childhood obesity often leads to obesity in adulthood. An adult BMI over 30 is considered obese, and has been linked to type 2 diabetes, heart attacks, strokes, arthritis, depression, and other serious health and quality-of-life issues.
A child or teen with this result should be assessed by a physician to discover any underlying causes, and clarify what steps to take to improve their health.
How BMI is Calculated
BMI is calculated by dividing your weight in kilograms by the square of your height in meters. If you use imperial measurements you can calculate BMI with the equation:
(Weight in pounds ÷ height2 in inches) x 703 = BMI
BMI measurements are taken the same way for men and women. But there are differences in the way this information is interpreted.
BMI for Women
Often due to social stigma, women with higher BMIs report more psychological stress and a lower quality of life than men with high BMIs. Those pressures also cause a higher rate of eating disorders among women.
Women can experience fertility issues and amenorrhea if their BMI goes too far in either direction. Note that if you’re pregnant or nursing, BMI isn’t accurate and shouldn’t be used.
BMI is also not an accurate way to determine the distribution of body fat, in particular, identifying high-risk abdominal body fat. Additional waistline measurements are particularly important for women, who tend to have more body fat than men of the same BMI. Studies show there’s a link between larger BMI and waistline measurements and coronary heart disease in women.
Relying on BMI as the sole indicator for overall health should also be avoided after menopause. This is because the proportions of muscle, fat, and bone change as you age. See more about the limitations of BMI for post-menopausal women.
BMI for Men
Currently, the average BMI for males is 28. You might think that the healthy weight for a man of the same height as a woman would be higher. But this isn’t the case.
As BMI increases (over 25), so does ill health. A BMI of 28 makes you more than 1,500% more likely to develop diabetes than if your BMI was 23 or lower.
Fortunately, you’ll benefit from dropping even just a few pounds.
BMI for Children and Teenagers
A slightly different method is used to calculate the BMI of children and teenagers aged 2-19 years old.
BMI is still calculated using height and weight but the results are interpreted and measured by percentile. This is where the child or teen’s BMI is compared to others of the same age and sex using data from national surveys.
The CDC is just one of the organizations that monitors the results of these surveys and maintains updated charts of BMI percentiles for boys and girls.
Limitations of BMI Measurements
Body Fat Distribution
BMI fails to take fat distribution into account. This is an issue because some areas are far more harmful to health than others. Excess abdominal fat has been linked to numerous health issues, such as heart disease and type 2 diabetes. Yet a slim person who carries belly fat might still have a “normal” BMI. You should take your waistline into account, as well as your BMI.
To work out your body fat percentage, ask your health practitioner to do skinfold testing instead.
Athletes and Bodybuilders
BMI is a measurement of body weight, but it can’t differentiate between muscle, fat, or bone mass. Because of this, a bodybuilder with very little body fat but a lot of muscle might still receive a BMI rating of “overweight” or even “obese”, which would be an inaccurate representation of their actual health.
If you consider yourself to be a fit person with a large muscle mass, your BMI won’t be a relevant indicator of your health, so reach out to a medical practitioner for guidance.
Ethnicity
Race and ethnicity factor into BMI readings, as well. The ranges and cut-off points in most general tools are considered international guidelines, although there are some significant variations.
A 20-year study found that at the same BMI, Asian people were twice as likely to develop type 2 diabetes compared to white people. It found that Black, Hispanic, and other ethnic minority groups were also more at risk of diabetes.
Those of Asian origin are also more prone to belly fat than Caucasians. This means they may start to see health problems at a much lower BMI. The World Health Organisation looked into this and suggested that Asian people should class a BMI of 22-25 as overweight (observed risk) and 26-31 as obese (high risk).
Age
BMI calculations are a less accurate indication of a healthy weight for babies and toddlers aged 0 to 2, and for individuals over the age of 60 to 65.
When it comes to infants aged 0 to 2, there are many more factors that contribute to weight. Medical experts trained in this area take measurements such as height and head circumference, and compare those to growth percentiles of children the same age, gender, and height, but they’ll also base their assessment on far more nuanced information.
This is largely based on information you provide, such as general diet, energy, and overall health before determining whether your baby or toddler is at a healthy weight.
As for the limitations in older adults, muscle mass decreases as you get older, while body fat often increases. This means that some older people may fall into a healthy BMI category, while still having a high level of body fat.
If you’re over the age of 60-65, BMI may be an even more unreliable indicator of body fat.
Pregnant/Breastfeeding Women
Given your baby’s weight, and the natural increase in your body fat to accommodate and nurture your baby, BMI is not an accurate tool for you while pregnant or nursing. Instead, the CDC recommends monitoring your weight gain throughout pregnancy and postpartum.
If you know what your BMI was pre-pregnancy, you can compare your current weight with CDC’s recommended weight gain for that BMI. There are separate charts for pregnancy with one baby and pregnancy with twins.
Post-Menopausal Women
BMI can be particularly misleading for postmenopausal women where studies show bone density decreases and body fat increases.
This is means that the Underweight to Obese categories would have to be shifted down to lower weights in order to more accurately determine whether you’re potentially at risk for weight-related health complications. So, whereas a BMI of 30 is the cut off for obesity, studies show that the cut off should be lower for post-menopausal women.
Oct 26, 2021 | Healthy Tips
Sleep is something we all require. It improves our mental and physical health, and it is as important as eating, drinking, and breathing. However, some of us just do not get enough of it. Sleep even boosts our immune system, helping us fight off viruses, and prevent us from falling unwell such as hypertension, diabetes as much.
One of the greatest culprits of not getting enough sleep- our kids, and when our kids refuse to sleep, we suffer for it too. Kept up by the kids wanting a late night, resulting in us not getting what we need either.
Parents are tired enough as it is, we all deserve a good night’s rest. So, how can you get your kids to sleep, especially if they’re the type who want to stay up and play? We have all the answers for you, right here. So, keep on reading and learn the secrets to a successful bedtime.
Signs Your Kid Isn’t Getting Enough Sleep
When we are young, everything is exciting and there is so much we want to do, however, it is not unheard of for kids to suffer from sleep disorders, such as insomnia.
There are some signs you can pick up on that will tell you if your kid is not getting the sleep they need. In fact, a lack of adequate sleep can sometimes mimic the symptoms of ADHD, so keep an eye out and watch how they act during the day, including how they follow conversations and if they’re drowsy or sleep during a car ride.
Cranky And Irritable
We get it, and kids do too. If your kid is cranky or irritable, the likelihood is that they are tired and are not getting enough sleep. We get this way when we don’t get enough sleep, so it is not surprising that kids do too.
Having Trouble Concentrating At School
Our minds are affected by how much we sleep, and if we do not get what we need, our brains suffer. This means concentration suffers. If your kid seems to be struggling to concentrate in school, they probably are not sleeping enough. If their teacher tells you they are struggling to concentrate, looking at their bedtime routine should be your first port of call.
Sleep & Healthy Mind: A Connection
Sleep is very important for all people. It keeps us alert and aware, and helps our bodies and brains function properly. If you are tired, it is hard to concentrate and focus, and your mind can drift, you become more forgetful, and you may find that you are moody.
It is no different for kids, and during this time in their lives, it is imperative that their minds are raring and ready to take in all the information they need as they learn in school, and as they develop.
Sleep Is Extremely Important For Kids
Sleep is essential for kids. It plays a large part in their development. Good sleep helps young minds stay alert and paying attention, however, it also plays a large part in their happiness too. Sleep will also affect their cognitive performance and development, their mood, resilience, vocabulary development, and their memory. During childhood, they need to retain all the information they will learn in school.
In infancy, sleep will also affect their growth.
Similarly, we all know that kids can catch illnesses off each other easily, and getting enough sleep helps to increase their immune system so that potential colds’ and flu don’t have as big of an impact.
Essential Part Of A Healthy Lifestyle
Getting enough rest is a necessary part of a healthy lifestyle. Sleep keeps our immune systems working and our minds healthy, whatever age we are. Our bodies need rest and recuperation to function properly each day, both physically and mentally. If we do not get the necessary amount of rest, we are more susceptible to falling sick, feeling lethargic, and not being able to concentrate properly.
As adults, this means we can suffer from colds and the flu more, and we can make mistakes at work or even while on the road too. For children, this can mean falling unwell is more likely, and they will suffer from a lack of concentration in school, which, especially at a young age, can be detrimental to their education in the long term.
Studies Have Shown That Kids That Have Enough Sleep Have Improved Attention And Behaviour
There have been studies done that show that children who regularly get an adequate amount of sleep have improved attention, behaviour, learning capabilities, memory retention, and overall mental and physical health.
Adults, or children, if you do not get enough sleep this can lead to high blood pressure, obesity, and even depression. Think of how you feel if you do not get an adequate amount of sleep, you are cranky and your mood often plummets, and you become more sensitive, this is why.
For children, this can lead to issues, especially at school. If a child is cranky and depressed due to a lack of sleep, this can lead to issues, not only in their education but also in socializing.
Adequate sleep also has ties to digestion and metabolism. The better sleep you get, the overall healthier your body is. A lack of sleep can therefore be linked to obesity.
As we sleep, the brain rejuvenates and prepares for the day ahead, so good sleep will help a child to concentrate and stay focused in school, benefiting their learning in the long term. A good amount of sleep also makes us feel happy as we have more energy, therefore improving behaviour as well.
Recommended Amount Of Sleep
As adults, we should have between 7 and 9 hours of sleep per night. In fact, studies suggest that our sleep patterns in early life can contribute to a later dementia risk. Both insufficient sleep and sleeping for longer than we should have been linked with a greater risk of developing dementia. This as well as other things, as noted above, are why sleep is so important.
However, how much sleep your child should have depends on their age, as the older they get, the less sleep they need.
It Depends On Your Child’s Age
As an infant, meaning from 4 months until a year old, the child should have 12 to 16 hours of sleep including naps.
As your child grows, from ages 1 to 2, they require 11 to 14 hours of sleep, including naps. Then as a young child from 3 to 5 years old, they need 10 to 13 hours of sleep, including naps.
Then as your child becomes older, and is learning more, from ages 6 to 12, they require 9 to 12 hours of sleep, and finally in their teen years, 13 to 18, they require 8 to 12 hours of sleep.
Tips To Sleep Better
Whether we are an adult or a child, sometimes getting to sleep can be difficult. For those who live busy lives, getting to sleep can feel like an impossible task, and if you, or your child, have insomnia, it can be even harder.
Here are some tips that should help to make falling asleep a little less challenging. Trying to do all of these should help you not only fall asleep but stay asleep at night.
Set A Regular Bedtime Routine
As an adult or child, our bodies work like timers, they get used to habit and habits can be used to your advantage.
Children love routine, and it gives their lives order and consistency. Studies show that setting up a good and consistent bedtime routine improves sleep in children who have moderate sleep issues. Routine can help teach your child to be sleepy, much like reading in bed can often help adults drift off to dreamland.
Think about a routine such as brushing teeth, putting PJ’s on, having some water to drink, or a glass of warm milk, or even a non-caffeinated hot chocolate to help them relax. A bedtime routine should be relaxing and calming. Reading to your child or providing them with books for bedtime can also be a great addition to a nighttime routine, if reading sends us to sleep, it can certainly do the same for them too.
Sleep Environment
The environment in which your child sleeps will also have an impact, a dark and quiet space is ideal. If your child’s bedroom has a large window, try blackout curtains to provide extra darkness. If they do not like total darkness, then a night light can be suitable.
Ensure the noise level is low also, not just in the bedroom, but in the whole house. Once a child has gone to bed, this is not the time to put on a loud movie, start a serious conversation, have an argument, or start rearranging the furniture.
Quietness and darkness will help the body’s natural sleep instincts take over and help your child get to sleep better. These conditions should be consistent to aid them in staying asleep as well.
Similarly, ensure the conditions are right. Everyone sleeps better in a room that is cool but not cold, cool air coming in to assist with breathing clearly and maintaining our body temperature. However, ensure they are dressed adequately for bed, considering most young children will kick the covers off them in their sleep and cannot cover themselves.
Relax Before Bedtime
It is always a good idea to try and get your child to relax before they go to bed. Older children may find it easiest to wind down before bed with a good book, some gentle music, or even breathing exercises. However, if your child takes more than 30 minutes to fall asleep, they may need a longer wind-down time, and some extra bedtime routine before you turn the lights out to sleep.
Sipping warm and calming drinks such as hot cocoa, warm milk, or even herbal teas can be very relaxing and help you feel cosy before bedtime. Baths are also relaxing, helping to release those tense muscles and relax the body for sleep.
Electronic devices including phones, tablets, and televisions should be turned off for an hour or so before bed to help induce sleepiness that will aid in getting to sleep faster. While some phone and tablet games are great for relaxing the mind, blue lights keep you awake. More on this later.
Reading is one of the most popular techniques to help aid in sleep. So, a killer combo is a warm drink and a good book. For older kids, this is a great idea to help them wind down and get to sleep easier.
Regular Sleep And Wake Up Times
We have already spoken about routine, and this falls into that category as well. Regular wake and sleep times will assist in helping the body clock get you to sleep. Everyone has a body clock, and each person will have something known as circadian rhythm, this is the body’s clock that initiates sleep. The traditional body clock revolves around natural instinct, making us tired at sunset and wake at sunrise.
However, not everyone is the same, this is where the concept of night owls and early birds comes from. This circadian rhythm is built throughout our lives, and as adults revolves around our work lives. For children, their circadian rhythm means that they need to have regular sleep and wake up times, just like we do, in order to have a healthy sleep-wake lifestyle.
While plenty of adults may not adhere to this due to working lives, it is imperative for children to have this. Try to get your child accustomed to a set bedtime that applies to both weekdays and weekends so that they have a consistent sleep schedule. Doing so will ensure they get enough sleep, and they do not feel the need to ‘catch-up’ on sleep, as this can mess up their body clock.
Keep Older Children’s Nap Time Short
Following on from this, while younger children are likely to have naps throughout the day to get as much sleep as they need, in older children, this is not necessary. It is best to keep older children from having fewer or shorter naps. This will prevent them from disrupting their circadian rhythm and not feeling tired when it is bedtime.
Typically, children should no longer be taking regular naps by the time they are 5 years old. Typically, they will stop napping between ages 3 and 5. However, if your child is over 5 years old, and they are still napping during the daytime, try to keep it to 20 minutes and no later than the early afternoon. Long and late naps make it harder to fall asleep at night, and this will then result in it messing up their bedtime routine.
Ensure Your Child Feels Safe At Night
Sometimes children may feel scared at night when it is dark. If they are scared of going to bed or being in the darkness, then be sure to praise them and reward them for bravery relating to this.
Always avoid scary TV shows, films, and games close to bedtime. If your child does suffer with any bedtime fears, then you can always resort to using a night light to help them feel safe.
Similarly, ensure that their regular environment feels safe to them. If they feel anxious at night, this can cause sleeplessness and insomnia. This means that ensuring there are no problems at home that may make the child feel uneasy or unsafe. If the child does not seem to be sleeping well or complains of feeling anxious or nervous at night, try to find out why and resolve the issue to help them get better sleep and feel safe and secure.
Reduce Blue Light Exposure
Blue light is the light we get from electronic devices, TV’s, computers, tablets, and mobile phones. This type of light reminds our brain of daytime and can make the brain reluctant to go to sleep as it fools it into thinking that it is day, making us more awake.
You can get special glasses that filter out this type of light, which can help to combat the effects of blue light exposure before bedtime. There are also apps that filter this blue light, they will shift the colour tone of a screen towards warmer wavelengths on the spectrum of light, which will lessen the effects that blue light has on our brains.
A good idea is to stop the use of electronic devices around bedtime, at least an hour before bed, to stop the light from screens from having this effect.
Some lightbulbs may also emit a light that keeps us awake. If you can acquire colour-changing bulbs, red is ideal, as it does not suppress melatonin production and therefore helps us to feel tired. Yellow and orange are similar. Warmer colours are more useful as reading lights and night lights, helping our bodies naturally feel more tired.
Avoid The Clock
So many people have a bad habit of worrying about bedtime. Thinking of how much sleep they will get if they fall asleep now, or now… or now. This clock watching can actually prevent you from falling asleep and will end up making you anxious about how much sleep you will get. Adult or child, this can be a problem.
If your child is clock-watching at night, perhaps suggest moving it to a different spot where it cannot be seen from bed to prevent this.
We are all guilty of clock-watching at some point, especially when we have to do something special or different the next day, perhaps a school trip, a play, a concert, or another event. The adrenaline is pumping, and we watch the clock and worry about how much sleep we will get. Removing the ability to watch the clock will help your child sleep easier, so they are not thinking about time.
Eat At The Same Time
Just like sleep, having an eating schedule tunes your body clock. Many people will have breakfast in the morning, lunch around noon, and dinner in the early evening. Spacing out these meals. Keeping a regular eating schedule for your child will help their body adapt to this, and eating at a reasonable time aids in sleep.
If your child feels too hungry or too full before bed, which can make them alert or uncomfortable, thus making falling asleep much harder. A healthy breakfast for your child in the morning will help their body clock jump into action at the right time and give them the energy to start the day. Lunch at a good time will assist in keeping them awake, and a nutritious meal for dinner will give them the energy and sustenance for the rest of the day, preventing hunger around bedtime.
However, do not let them eat too close to bedtime. No food should be consumed for an hour and a half to two hours before bed, this is to prevent digestion from impacting sleep. You should always check any ingredients in your child’s food or snacks, keeping a close eye on things such as caffeine, red dye, and sugar. Meaning sodas, juices, and chocolate are things to steer clear of in the run-up to bedtime.
Get Plenty Of Natural Light
It is also important that your child gets as much natural light during the day as possible, especially in the mornings. Bright light suppresses melatonin, which helps your child feel awake, alert and energetic during the day, and sleepy toward bedtime.
If you have ever worked from home or had a few days cooped up indoors, you will probably have experienced this in action. When we stay indoors a lot, we do not get the vitamin D we need to feel energetic and awake (hence why some people will take vitamin D supplements) this makes us feel more lethargic during the day and more awake at night as our bodies have not had the natural melatonin production process.
Ensuring that your child gets plenty of natural light exposure in the mornings and daytime will ensure their natural body clock does exactly what it is supposed to.
Work As A Team
Parenting is about teamwork. Always ensure that you discuss and agree on sleep strategies for your child with your partner to work as a unit to ensure it works. Otherwise, you cannot expect the child to learn, change their behaviour, or even comply.
If you decide to start a new sleep routine for your child, let them be part of the team and discuss it with them, especially if they are old enough to understand it. Plan it out and talk to them through it. If the child is young, you can always use imagery to explain the routine to them.
Communication is key in any relationship, even parent and child, and this kind of communication and teamwork is where plans and routines work best.
No Caffeine
While most people will think of coffee straight away at the mention of caffeine, it is in more foods and drinks than you may think. Caffeine is in energy drinks, coffee, tea, chocolate, and sodas. These things should all be avoided as bedtime approaches, keeping them at bay in the late afternoon and evening. It is recommended to cut off the consumption of caffeine at a minimum of 6 hours before bedtime. So, if your child goes to bed at 8pm, then no more caffeine should be consumed after 2pm.
Always check food and beverages for caffeine in their contents, even a tiny bit of chocolate can have a massive impact on sleep if consumed too close to bedtime.
Remember: Always Try Your Best
It is not always easy to try and get your kid into bed. Some kids just do not want to go to bed, and sometimes activities will make them wired. If your child has been part of a Christmas play or been at a friend’s house, they may be excited and full of energy.
Bedtime routines can help to calm them and give them things and activities that their brain will associate with sleep. It can be hard to find that thing that will help your child sleep better, but there are many things to try out. Just try your best, and remember, if it doesn’t work this time, don’t beat yourself up about it, keep trying, and you will get there.
Kids Will Always Ask A Last Request Before Bed
Do not forget, kids will always ask for one thing before they go to bed, be it a hug and snuggles with their parents or pet, some water to drink, a trip to the bathroom, or just one more book.
This is normal. Think of your own bedtime routine, you know what you want and need to do before bed, the child knows too. If they need to go to the bathroom, do not stop them, as it can make them uncomfortable and cause even more issues if they try to sleep on a full bladder, or if they are thirsty.
Some children will find reading to be relaxing, and they may ask for one more book because that first one didn’t quite do the trick, however, knowing the difference between an excuse to stay awake, and a child genuinely asking for help falling asleep, is a thin line.
Do Your Best To Try And Stop Requests Before Bedtime
If you can, try to incorporate these requests into your child’s bedtime routine. Perhaps start off with PJ’s and some warm milk, some hugs from the family, then brushing teeth and using the bathroom, a drink of water then climbing into bed and reading a good book to finish off. But, let your child know once they are in bed, they must stay in bed. (Of course, needing the toilet during the night is an exception to avoid accidents. If you’ve got to go, you’ve got to go.)
Don’t Give Up Or React To Your Child’s Behaviour
However, not every child will only get up if they need the bathroom, sometimes they just want to stay up. Do not give in or react to their behaviour. Simply take their hand and take them back to bed. Do not get into a debate, argument, or give into requests, as this means you’re giving them extra attention and a delayed bedtime.
Never fall for the ‘just this once’ line, as it will often become more than once, and you can destroy the routine you have built just by allowing it ‘just this one time’.
The most difficult part from this is understanding where the line is between genuine sincere requests like needing to use the bathroom, and excuses to stay awake. While toilet requests can seem like an excuse, it is wise to know that if they do genuinely need to use the restroom, and they are denied this it can create issues. Holding your bladder for too long can weaken the muscles and cause urinary incontinence and holding your bladder for too long can also create urinary tract infections– especially in girls. Try to find the difference between excuses and genuine requests and needs.
Summary
Getting your kid to go to bed is no easy feat, but it is doable. Being a parent is tough enough without being tired all the time because your kid won’t go to bed. Forging a good bedtime routine is the cornerstone of getting your child to go to sleep and have a decent circadian rhythm that means bedtime stays the same.
If your child has a designated bedtime, then you will find more time for yourself and have time to rest and recuperate as well. Bedtime routines can be as simple as managing eating habits, restricting caffeine and blue lights, reading, and having a cosy warm beverage before bed.
Different things work for different people, so do not be afraid to work with your child to forge the perfect routine for you all.
Apr 20, 2021 | Healthy Tips
HOW TO MANAGE HIGH CHOLESTEROL
Rotimi Adesanya
Cholesterol is made by the liver. It is a waxy substance that the body uses to build cells, among other processes. It is a type of fat also called a lipid. It travels through the bloodstream in tiny molecules wrapped inside proteins. These packages are called lipoproteins. Low-density lipoproteins (LDL) is one of the main types of lipoproteins in the blood. The other main type is high-density lipoproteins (HDL). A third type of lipid, called a triglyceride, also circulates in the blood. The body still needs a little cholesterol for healthy digestion and to make vitamin D and certain hormones.
Causes:
Eating too many foods that are high in cholesterol, saturated fats, and trans fats may increase the risk of developing high cholesterol. Other lifestyle factors can also contribute to high cholesterol. These factors include inactivity and smoking. The genetics can also affect ones chances of developing high cholesterol. If the parents have high cholesterol, the offspring are at higher risk of having it too.
Symptoms:
In most cases, high cholesterol is a “silent” problem. It typically doesn’t cause any symptoms. Many people don’t even realize they have high cholesterol until they develop serious complications, such as a heart attack or stroke.
Complications:
If left untreated, high cholesterol can cause plaque to build up in the arteries. Over time, this plaque can narrow your arteries. This condition is known as atherosclerosis. Atherosclerosis can result in many life-threatening complications, such as: stroke, heart attack, angina (chest pain), high blood pressure, peripheral vascular disease, chronic kidney disease. High cholesterol can also create a bile imbalance, raising your risk of gallstones.
Laboratory Tests:
A cholesterol screening test is collectively reffered to as the Lipid Profile and is normally done in the morning before taking breakfast. Cholesterol levels are measured in milligrams (mg) of cholesterol per decilitre (dL) of blood. Ideal results for most adults are:
Total Cholesterol: less than 200 mg/dL (the lower the number, the better)
LDL: 70 to 130 mg/dL (the lower the number, the better)
HDL: more than 40 to 60 mg/dL (the higher the number, the better)
triglycerides: 10 to 150 mg/dL (the lower the number, the better)
Dietary Advice:
Following dietary guidelines, there are no specific recommended limits for the amount of cholesterol one consumes from food. But it’s still important to pay attention to the food that one eats in order to keep the body’s cholesterol levels in a healthy range.
Doctors now recommend that one limits the amount of harmful saturated fats, trans fats, and added sugars in the diet. You should also keep an eye on your cholesterol intake since foods that are high in cholesterol also tend to be high in saturated fats.
Cholesterol itself is only found in animal-based foods, including meat, dairy products, seafood, egg yolks, butter. Shrimp is high in cholesterol but very low in saturated fat.
Cholesterol-free foods…. There’s no cholesterol in foods like fruits, vegetables, grains, nuts. These are also all part of a healthy well-balanced diet.
Read Also:
Foods that are high in saturated fats and should be limited include: red meat and pork, baked goods, such as cakes and cookies, cheese, pizza, ice cream, processed meats, such as sausages, fried foods.
Foods containing unhealthy trans fats, which should be avoided, include fried foods, packaged foods with “hydrogenated oils” in the ingredients list baked goods, such as cakes, pies, and cookies, margarine, microwave popcorn, frosting.
Foods that contain healthy unsaturated fats, which you should eat, include olive, peanut, canola, safflower, and sunflower oils, avocados, most nuts, but especially walnuts, most seeds.
Treatment:
Cholesterol medications: In some cases, your doctor might prescribe medications to help lower your cholesterol levels. Statins are the most commonly prescribed medications for high cholesterol. They block the liver from producing more cholesterol.
Prevention:
Genetic risk factors for high cholesterol can’t be controlled. However, lifestyle factors can be managed.
To lower your risk of developing high cholesterol:
Eat a nutritious diet that’s low in cholesterol and animal fats, and high in fibre like oat bran, found in oatmeal and whole oats.
Avoid excessive alcohol consumption.
Maintain a healthy weight.
Exercise regularly.
Don’t smoke.
In conclusion, Pay attention to the saturated and trans fats on the food labels, as well as added sugars. The less of these one consumes, the better. No more than 10 per cent of one daily calorie should come from either saturated fats or added sugars. Don’t worry about eating enough cholesterol. The body makes enough whether or not one consumes it. Eat healthier, unsaturated fats. Try replacing butter with extra virgin olive oil in cooking, Eat lean cuts of meat, and snack nuts and seeds instead of French fries or processed snack foods.
Sep 20, 2020 | News
ROHSI CREATES AWARENESS ON SALIENT ILLNESSES
By Canice Opara
The Rays of Hope Support Initiative (ROHSI) has been creating awareness on salient sicknesses in the country, such as hypertension and diabetes through education on their health implications.
According to Mr. Benjamin Olorunfemi, founder of the organization, these ailments have been causing a lot of problems in the country, and unfortunately people are not always taking them seriously, hence his organization has embarked on an awareness campaign to education citizens.
Olorunfemi, who narrated how he almost died through these sickness, said he later researched on them only to discover that high blood pressure and diabetes are among other non-communicable diseases millions of Nigerians are battling with without knowing what they are, that this has led to his desire to raise awareness, provide health education, get people screened for hypertension and diabetes with the vision to reducing the untimely death resulting from complications caused by these ailments. Hence, Rays of Hope Support Initiative (ROHSI) was born in March 2017.
“We found out that if people had access to information and medical services early, deaths and other health complications arising from these ailments could be prevented. Then we decided to fight against these diseases with one-on-one talk Initiative, which was later extended to our communities because of the increasing number of people who need information and treatment”, he said.
Olorunfemi, quoting the World Health Organisation (WHO), said hypertension and diabetes are responsible for an estimated 45 percent of adults’ death due to heart diseases, and 51 percent of deaths due to stroke globally, with studies blaming the increasing prevalence of the condition on lifestyle and dietary factors such as physical inactivity, alcohol and tobacco use, and a diet high in sodium usually from processed and fatty foods. That unfortunately, the control of hypertension and diabetes has become a priority in many countries of the world, but remains a crisis in Nigeria in terms of awareness and management as the condition continues unabated.
He stated that studies continue to show from experts that more Nigerians are daily battling with these ailments without laid down measures, and asked why?
The ROHSI founder believes that economic downturn and the astronomical increase in managing these ailments are forcing many people to go on compulsory “drug holiday’’, as they found it hard to get funds in getting medical screening and medication on real-time. And that it could be why today people are seeking an alternative to orthodox drugs and treatment, as the economic situation has not allowed the majority of them to be able to cope with continuing medication.
He wondered why government, whose responsibility it is to create awareness and help pharmaceutical companies in curbing these sicknesses, is not doing much in that regard.
“Our government that was supposed to help in terms of awareness, providing relief and subsidies to pharmaceutical companies and the people with hypertension and diabetes to ameliorates their health conditions are not doing much even; our primary healthcare centres that supposed to be the first point of call for screening, detecting and helping in alleviating these ailments are not functioning to their name. Today, many of these patients are going back to alternative medicine or ‘’drug holiday’’ as I have said earlier, which often worsens the condition resulting in more health complications”, Olorunfemi lamented.
He said based on this, they are coming in to bridge that gap by coming in today as an organization to provide means by which more of people with these ailments could be reached through programmes like community outreaches, where they have provided free screening and medication to over 3,000 Nigerians.
“We all know there are significant health and economic gains attached to early detection, adequate treatment and good control of hypertension and diabetes than treating the complications of these ailments”, he reminded.
While saying that his organisation has the vision of supporting the health and well-being of people through health education and enlightenment, Olorunfemi said “but it’s not what we can do alone as an organisation; we need like minded people like you to help us with your time, network, resources among others in achieving the following:
“To create awareness on the effects and management of hypertension and diabetes among our people with special interest among the low income and the less privileged members of our society.
“To help increase the understanding among the communities, especially the less privileged members of the communities battling with these ailments about its impact on their health.
“To reduce the percentage of people with these diseases significantly through our awareness, health education and community outreaches respectively with follow-up on a great percentage of the people.
“To provide people living with hypertension or diabetes with comprehensive information on the causes and management.
“To provide our targeted audience with ongoing follow-up information on hypertension and diabetes.
“To reach a larger number of the communities with pamphlets, handbill, lecture in local dialects for clear and better understanding of what hypertension and diabetes are all about, and how deadly they could become if not discovered and managed on time”.
Olorunfemi advised that Nigerians should discourage people from resorting to self – medication, but instead seek for proper medical attention.
He added that all of the above cannot be achieved without Nigerians’ efforts and contributions, and that is why his organisation is asking people to join them with all that they have in achieving these.
First Published By Dispatch News Online http://dispatchnews.com.ng/2020/09/19/rohsi-creates-awareness-on-salient-illnesses/
