Here’s what you can do to keep your BP down according to MakatiMed
Isn’t it ironic how the modern conveniences that make our lives so much fun and easier—cars, smartphones, the internet—are the very things that can have a negative impact on our health? Who hasn’t stressed over the horrific crimes that make up the headlines on the evening news, stewed impatiently while sitting for hours in snail’s-pace traffic, or cried in frustration over the nasty comments of bashers on social media?
Harboring such intense feelings doesn’t just affect your mental health, says Dr. Kristina Ozaeta-Lorilla, MD a cardiologist at a top hospital in the Philippines, Makati Medical Center (MakatiMed). “It can weaken your immune system, trigger digestive issues like hyperacidity or diarrhea, give you tension headaches and backaches.”
It can also elevate blood pressure. Defined as the force of your blood pushing against the walls of your arteries, blood pressure consists of two numbers: systolic (or the top number, which represents when your heart contracts) and diastolic (or the bottom number, which stands for your heart at rest).
“The goal is to keep your systolic BP at less than 120 mmHg and a diastolic pressure of less than 80mmHg. A systolic of 130 and up and or diastolic of 90 or higher means you have hypertension, and without proper management, you could be at risk for a heart attack or stroke,” Dr. Ozaeta-Lorilla explains.
Though poor lifestyle choices like a diet high in sodium and processed foods, smoking and alcohol consumption, and no exercise are often to blame for hypertension, even heightened emotions like anger and depression can bring your BP up. “When you’re stressed, you produce the fight-or-flight hormone adrenaline, which increases heart rate, narrows blood vessels, and temporarily elevates blood pressure,” Dr. Ozaeta-Lorilla points out. “As for depression, feeling down may lead you to pick up bad habits like smoking, drinking, or binging on calorie-rich food—all of them are risk factors for hypertension.”
The bottom line? “Make modern conveniences work for, not against you,” says Dr. Ozaeta-Lorilla. “When you manage your emotions and use of these modern conveniences, you manage your BP.”
Social media. It connects you with family and friends, keeps you abreast of breaking news, and makes you laugh with its funny memes and reels. But cyberbullying, mean comments, and fake news can really stress you out. “Stop yourself from replying to hurtful or malicious comments. Instead, log off and spend time with people who truly care for you. You can also read a book, go for a walk, or exercise. That’s time well spent compared to hours of mindless scrolling,” says Dr. Ozaeta-Lorilla.
National elections. Especially in the Philippines, discussions about the elections (and politics in general) are typically heated and go nowhere. “You’ll never win in a talk about politics, so don’t engage or encourage it,” says Dr. Ozaeta-Lorilla. And when the candidates you voted for don’t win? “I know people who considered leaving the country when the public servants they campaigned hard for lost. But life goes on. Feel bad for a few days if you must, then resolve to do what your candidate would have done if they won: Be kind and helpful to your community.”
The news. From the rising prices of goods to senseless crimes and deaths: These days, there’s rarely any good news in the news. “You can still stay informed by choosing reliable sources, and not these dubious sites that peddle fake news and negativity,” Dr. Ozaeta-Lorilla assures. “Also, check your mood before watching or reading the news: Are you tired? Anxious or sad over something? If so, then skip the news for the moment and come back to it when your mind and mood are better.”
Heavy traffic. Not only do Filipinos waste so much time on congested roads (117 hours annually, the equivalent of five days, says Dutch navigation company TomTom), they’re slowly killing themselves from the air pollution caused by vehicles. “According to a scientist from the Manila Observatory, at least 100 of every 100,000 Filipinos die annually because of air pollution,” shares Dr. Ozaeta-Lorilla. “Air pollution exposure has also been known to increase blood pressure. If you can swing it, ask your boss if a work-from-home arrangement is possible. But if you need to be in the office, wearing a facemask when you commute lessens your exposure to smog. In the car, you can also listen to music that you like and take slow, deep breaths to ease your anxiety from the traffic.”
Work. And speaking of work, much of Filipinos’ stress and anxiety are traced to their jobs—from worrying about earning enough to support their families to fearing their boss and finding no fulfillment in what they do. “Unless you really don’t like your job and it’s affecting your health, I wouldn’t suggest quitting because it’s hard to be unemployed,” says Dr. Ozaeta-Lorilla. “For the moment, try to release that stress through exercise (sign up at the gym or form a running or walking group with coworkers) or talk to someone who can listen and offer words of comfort. Working up a sweat and opening up to a confidant are not only uplifting, they’re good for the blood pressure too.”
For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.
