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Hypertension: Everything You Need to Know

Hypertension: Everything You Need to Know

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Hypertension, commonly known as high blood pressure, is a chronic medical condition that affects a significant portion of the global population. Despite its prevalence, many individuals remain unaware of hypertension’s potential dangers. In this comprehensive guide, we will delve into the various aspects of hypertension, including its symptoms, risk factors, and prevention, and shed light on this silent but severe health concern.

Fact check: According to WHO, 26.2% of Sri Lanka’s adult population has hypertension.

Understanding Hypertension

Hypertension is characterised by consistently elevated blood pressure levels, specifically when the systolic pressure exceeds 130 mmHg and/or the diastolic pressure surpasses 80 mmHg. Blood pressure is a measurement of the force exerted by the blood against the walls of the arteries as it flows through them.

Symptoms of Hypertension

One of the reasons hypertension is often referred to as the “silent killer” is that it rarely presents noticeable symptoms in its early stages. However, as the condition progresses, some individuals may experience frequent headaches, dizziness, blurred vision, fatigue, chest pain, difficulty breathing, and irregular heartbeat. It’s crucial to be aware of these warning signs and seek medical attention if they arise.

Symptoms of hypertension

Risk Factors

Understanding the risk factors associated with hypertension is essential for prevention and early detection. Several factors can contribute to the development of high blood pressure:

  1. Genetic Predisposition: A family history of hypertension increases the likelihood of developing the condition.
  2. Unhealthy Lifestyle Choices: Poor diet, excessive salt consumption, lack of physical activity, obesity, smoking, and excessive alcohol consumption can all contribute to high blood pressure.
  3. Underlying Medical Conditions: Certain medical conditions, such as diabetes, kidney disease, and sleep apnea, can increase the risk of hypertension.
  4. Age: The risk of hypertension increases as blood vessels lose their elasticity over time.
  5. Stress: Chronic stress can lead to high blood pressure, so managing stress is crucial.

Prevention of Hypertension

While some risk factors for hypertension, such as genetics, cannot be modified, adopting a healthy lifestyle can significantly reduce the likelihood of developing the condition. Here are some preventive measures to consider:

  1. Maintain a Balanced Diet: Focus on consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Limit your intake of saturated fats, cholesterol, and sodium.
  2. Regular Exercise: Engage in moderate aerobic exercise, such as brisk walking, swimming, or cycling, for at least 150 minutes per week. Incorporate strength training exercises to build muscle and improve cardiovascular health.
  3. Limit Alcohol and Tobacco: Minimise alcohol consumption and avoid tobacco products altogether. Both substances can raise blood pressure and contribute to other health complications.
  4. Stress Management: Practise stress-reducing techniques like deep breathing exercises, meditation, yoga, or engaging in hobbies to manage stress levels effectively.
  5. Maintain a Healthy Weight: Achieve and maintain a healthy body weight through a balanced diet and regular exercise. Losing excess weight can significantly lower blood pressure.

Hypertension is a prevalent medical condition that requires attention and proactive management. By understanding the symptoms, risk factors, and prevention measures associated with hypertension, individuals can take proactive steps to maintain optimal blood pressure levels and reduce the risk of associated health complications. Early detection, regular monitoring, and healthy lifestyle choices are key to managing hypertension effectively and promoting overall well-being.

If you suspect you have hypertension, it’s advised to speak to your primary care physician and you can do this with just a few taps via the oDoc app!

 

Sources

Hypertension.” World Health Organization (WHO), 16 March 2023, https://www.who.int/news-room/fact-sheets/detail/hypertension.

High Blood Pressure Symptoms and Causes | cdc.gov.” Centers for Disease Control and Prevention,

https://www.cdc.gov/bloodpressure/about.htm

High blood pressure (hypertension) – Symptoms and causes.” Mayo Clinic, 15 September 2022, https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410

 

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Understanding Borderline Personality Disorder: Symptoms, Causes, and Treatment Options

Understanding Borderline Personality Disorder: Symptoms, Causes, and Treatment.

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Borderline Personality Disorder (BPD) is a mental health disorder characterised by instability in mood, behaviour, and relationships. People with BPD experience intense and frequent mood swings, and their self-image and interpersonal relationships are often unstable and erratic. This article will discuss the symptoms, causes, diagnosis, and treatment of Borderline Personality Disorder.

Symptoms of Borderline Personality Disorder

The symptoms of BPD can vary, but they often include emotional instability, impulsive behaviour, fear of abandonment, and an unstable self-image. People with BPD may also have difficulty managing anger, suffer from anxiety and depression, and engage in self-destructive behaviours such as substance abuse, gambling, and risky sexual behaviour.

Individuals with BPD often experience a deep fear of abandonment and may go to great lengths to avoid being alone. This fear of abandonment can manifest in various ways, including clinginess, desperation, or anger when their loved ones don’t meet their expectations. In addition, individuals with BPD often have a distorted self-image and may feel they don’t know who they are. They may change their goals, values, and opinions frequently and have difficulty maintaining stable relationships.

Persons with Borderline Personality Disorder have distorted self-image
Individuals with Borderline Personality Disorder may change their goals, values, and opinions frequently and have difficulty maintaining stable relationships.

Causes of Borderline Personality Disorder

The exact causes of BPD are not well understood, but it is believed that a combination of biological and environmental factors can contribute to the development of the disorder. Some research suggests that genetic factors may be involved, as individuals with a family history of BPD are likely to develop the condition. Other potential risk factors for BPD include early trauma, neglect, and emotional or physical abuse.

Diagnosis and Treatment

Diagnosing BPD can be challenging, as the symptoms can overlap with other mental health disorders. However, mental health professionals use specific diagnostic criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to diagnose. In addition to clinical evaluation, screening tools such as the McLean Screening Instrument for Borderline Personality Disorder and the Personality Assessment Inventory are commonly used to assess BPD symptoms.

There is no known cure for BPD, but treatment can help individuals manage their symptoms and improve their quality of life. Treatment typically involves a combination of medication and psychotherapy. Antidepressants, mood stabilisers, and antipsychotics may be prescribed to help manage symptoms such as anxiety, depression, and mood swings. Psychotherapy, such as Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT), can help individuals learn coping skills, emotional regulation, and interpersonal skills.

DBT is a specific type of psychotherapy that was developed specifically for individuals with BPD. DBT focuses on mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. This type of therapy has been shown to be effective in reducing suicidal behavior, self-harm, and hospitalizations.

Supporting someone with Borderline Personal Disorder may involve setting limits, being patient, and encouraging them to seek professional help.
Living with someone who has Borderline Personality Disorder can be challenging

Living with someone with Borderline Personality Disorder

Living with someone who has BPD can be challenging. It is important to remember that the symptoms of BPD are not a personal attack on you, and it is essential to maintain healthy boundaries and take care of yourself. Supporting someone with BPD may involve setting limits, being patient, and encouraging them to seek professional help.

Caregivers of individuals with BPD may also benefit from therapy and support groups. It is important to remember that you are not alone, and there are resources available to help you cope.

Borderline Personality Disorder can be a challenging disorder to live with, but with proper treatment and support, individuals with BPD can lead fulfilling lives. The key to managing BPD symptoms is to seek professional help and engage in therapy. Medication can also help to manage symptoms such as depression and anxiety. It is essential for caregivers and loved ones to be patient and supportive and to seek their own support when needed. 

If you or someone you know is experiencing symptoms of borderline personality disorder (BPD), you can start by consulting a psychiatrist or a clinical psychologist from the comfort of your home via the oDoc app. 

 

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Panic Attack vs. Anxiety Attack: Symptoms, Causes, and Treatment Options

Panic Attack vs. Anxiety Attack: Everything you need to know.

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Anxiety and panic attacks are mental health conditions that can cause significant distress and interfere with daily life. While the two terms are often used interchangeably, there are essential differences between the two. Understanding the difference between a panic attack and an anxiety attack is necessary to receive the appropriate treatment and manage symptoms effectively.

What are Panic Attacks?

A panic attack is a sudden and intense episode of fear or anxiety that often occurs without warning. The symptoms can be physical or psychological and may include rapid heartbeat, chest pain, sweating, shaking, and feelings of impending doom. Panic attacks can be triggered by a specific situation or can occur unexpectedly. Some common causes of panic attacks include genetics, brain chemistry, and traumatic experiences.

A panic attack is a sudden and intense episode of fear or anxiety that often occurs without warning.

What are Anxiety Attacks?

பதற்றம் attacks, also known as anxiety episodes or disorders, are episodes of intense fear or worry often related to a specific situation or object. Unlike panic attacks, anxiety attacks can develop gradually. They may be accompanied by physical symptoms such as nausea, dizziness, or shortness of breath. Common causes of anxiety attacks include stress, trauma, and underlying medical conditions.

anxiety episodes or disorders, are episodes of intense fear or worry often related to a specific situation or object.

Panic Attack vs. Anxiety Attack: What's the Difference?

While panic attacks and anxiety attacks share some similarities, there are also key differences between the two. Some of the main differences include the following:

  • Panic attacks often occur suddenly and without warning. In contrast, anxiety attacks can develop gradually and may be related to a specific trigger.
  • The symptoms of panic attacks tend to be more intense. They may include physical symptoms such as chest pain or palpitations. In contrast, anxiety attacks may accompany physical symptoms but tend to focus more on psychological symptoms like excessive worry or fear.
  • Panic attacks tend to be shorter, typically lasting 5-20 minutes, while anxiety attacks may last longer.
  • Panic attacks often feel like a sudden wave of terror. In contrast, anxiety attacks tend to feel more like a persistent feeling of unease or nervousness.

It is important to note that while panic and anxiety attacks have distinct differences, they can also occur together and may indicate an underlying anxiety disorder.

Managing Panic Attacks and Anxiety Attacks

Several self-help techniques and professional treatment options are available for managing panic attacks and anxiety attacks. Some self-help techniques include deep breathing exercises, progressive muscle relaxation, and mindfulness meditation. It is also essential to identify and avoid triggers and make lifestyle changes such as regular exercise, eating a healthy diet, and getting enough sleep.

Professional treatment options may include psychotherapy, medication, or a combination of both. Cognitive-behavioural therapy (CBT) is common for panic attacks and anxiety attacks. It can be effective in helping individuals identify and change negative thought patterns and behaviours.

Several self-help techniques and professional treatment options are available for managing panic attacks and anxiety attacks.

In summary, panic attacks and anxiety attacks are severe mental health conditions that can cause significant distress and interfere with daily life. Understanding the difference between the two is essential for receiving appropriate treatment and managing symptoms effectively. It is also important to seek professional help and lifestyle changes to manage symptoms and improve overall well-being. You can talk to one of our psychologists or therapists via the oDoc app in the most convenient way possible. Download the oDoc app here: 

Sources:

Emotional Health: Why It’s as Important as Physical Health. https://www.healthline.com/health/emotional-health

Panic Attack vs. Anxiety Attack: What’s the Difference? – Healthline. https://www.healthline.com/health/panic-attack-vs-anxiety-attack

Anxiety Attacks and Anxiety Disorder https://www.helpguide.org/articles/anxiety/anxiety-disorders-and-anxiety-attacks.htm

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The Ultimate Guide to Developing a Self-Care Checklist

The Ultimate Guide to Developing a Self-Care Checklist

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Self-care is more than just a buzzword. It’s an essential component of living a healthy and fulfilling life. However, making time for yourself can be challenging, especially when leading a busy life. This is where a self-care checklist comes in. This guide will walk you through creating a self-care checklist that works for you.

Assess Your Needs

The first step in creating a self-care checklist is to assess your needs. Take some time to think about what makes you happy, calm, and fulfilled. Maybe it’s reading a book, taking a walk, or practising yoga. Everyone has different needs, so it’s essential to identify what works best for you. Make a list of activities that make you feel good and prioritise them.

To create a self-care checklist you should first understand what you enjoying doing. It may be reading meditating or even walking with your pet
To create a self-care checklist you should first understand what you enjoying doing. It may sleeping or having good time with your friends.

Determine Your Availability

Once you’ve identified your self-care needs, the next step is to determine your availability. When can you realistically make time for these activities? Maybe it’s waking up 30 minutes earlier in the morning, taking a lunch break, or winding down at night. Whatever works best for you, schedule it in your calendar like you would any other appointment.

Make a Plan

Now that you’ve identified your needs and availability, it’s time to make a plan. Creating a personal development plan is an excellent way to organise your self-care activities. Start by listing activities you want to incorporate into your routine, then divide them into daily, weekly, and monthly tasks. This way, you can ensure you take care of yourself consistently.

Prioritise Self-Care

It’s essential to prioritise self-care, just like any other important task. Getting caught up in work or other responsibilities is easy, but taking care of yourself should be a top priority. Remember, you can’t pour from an empty cup. Take care of yourself first to be your best self for others.

Hold Yourself Accountable

Holding yourself accountable is vital to making your self-care checklist work. Check in with yourself regularly and evaluate if you are keeping up with your routine. If you find yourself falling behind, don’t beat yourself up. Instead, re-evaluate your plan and adjust it to fit your needs better. Remember, self-care is a journey; finding what works for you takes time.

Tips for Making Your Self-Care Checklist Work

Here are a few tips to help make your self-care checklist work for you:

  • Be realistic with your time commitments
  • Start small and gradually add more activities to your routine
  • Don’t be afraid to try new activities
  • Evaluate your plan regularly and adjust it as needed
  • Don’t be too hard on yourself if you slip up

Importance of Self-Care Checklist in Personal Development

Having a self-care checklist is not just about taking care of your physical and mental health; it can also significantly impact your personal development. You can develop self-awareness and self-confidence by making time for yourself and engaging in activities that make you happy and fulfilled. When you prioritise your own needs, you learn to value yourself and your well-being, which can lead to more significant personal growth. Caring for yourself can boost your creativity and productivity, helping you achieve your personal and professional goals. With a self-care checklist, you can make self-care a regular part of your routine, which can positively impact your overall personal development.

n conclusion, a self-care checklist is an excellent tool for prioritising your needs and well-being. By assessing your needs, determining your availability, making a plan, prioritising self-care, and holding yourself accountable, you can develop a self-care checklist that works for you. Don’t be afraid to try new activities and adjust your plan as needed. With these steps, you’ll be on your way to a more balanced and fulfilling lifestyle.

To know more ways to improve your self-care journey, speak to a general practitioner via oDoc today!

Sources

  • WebMD
  • Mayo Clinic
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Going to Bed Hungry. Is it Okay or Not?

Going to Bed Hungry. Is it Okay or Not?

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It’s okay as long as you have consumed enough nutrition and vitamins throughout the day. 

Feeling the hunger pangs before hitting the bed happens under many circumstances. Some by choice, the others not. 

Reasons you Get Hungry Before Bed

Having irregular eating schedules can make you hungry close to bed. For instance, having a heavy lunch and skipping dinner and vice versa. Generally, it’s advised to have three main meals along with snacks in between. Sometimes, even your healthiest schedules can make you hungry. 

Then, if you’re cutting calories, following a restrictive diet or intermittent fasting, late night hunger is a common occurrence. Especially, if boundaries aren’t met in these different forms of diet.

Next, being tired all the time can trigger a hormone called ghrelin, which spikes up your food cravings. In addition to that, not getting enough sleep also leads to the triggering of a hormone called leptin. This can keep you hungry even after having a good meal. 

Note: Besides the above, malnutrition/undernutrition is also a reason to get hungry before sleep. This happens when you have no or less access to satiating food and consume less than 1800 calories a day. Aside from troubles with late night hunger and sleep, lack of nutrition can completely sabotage one’s physical and mental health. If you come across anyone having difficulties relating to this, help them out and direct them to a charity/non-profit organisation in your town. 

Side Effects of Going to Sleep Hungry

Sleeping is a peaceful activity so if you’re choosing to go to bed hungry and dissatisfied, it can be discomforting. This is mainly true if you are not preparing for a good dinner early at night. Here are a few side effects of skipping meals before bed. 

    1. Losing sleep: You won’t be able to sleep well, therefore, you are tired and the next day, your cravings skyrocket, you’re not eating well, and the cycle continues. 
    2. Gaining weight: If you think starving is the way to lose your weight, it’s incorrect. Depriving yourself of food all day can make you very hungry at night and you can end up eating a lot more before heading to bed. Aside from that,  late night eating can make your blood sugar rise up and lead to weight gain and other health concerns. 
    3. Losing muscle and shape: No matter how hard you workout to build strength and tone your body. If your nutrition game isn’t good enough, it will all come crashing down. Not giving your body enough protein and other necessary nutrients a couple of hours before sleep can be detrimental, especially in the long term. Why? At night, your body won’t have enough protein to convert to muscle, therefore, it will break down the existing muscles for energy. 
    4. Feeling weak: Your body is consuming a lot of energy around the clock. So, heading to bed hungry after a not-so-healthy meal isn’t going to work in your favour. Your body consumes energy even when you’re asleep therefore what you eat today will affect your energy level tomorrow. 

Should You Eat If You're Hungry before Bed?

It’s okay to choose to sleep over food IF you’ve eaten well throughout the day and feel a little bit hungry very close to bed. Your metabolism slows down and prepares for sleep around your regular bedtime so go with the flow and have a good night’s sleep. Also, having a meal right before sleeping can lead to indigestion, more calorie intake, and sleep-related problems. 

If you had an off day where you couldn’t eat on time, have your dinner, go for a walk and head to bed at least after 2 hours. Ideally, there should be a 3-hour gap between your dinner and bedtime. 

However, if you are about to sleep and hungry growling noises have started, it’s best not to sleep with discomfort. There are several healthy snacks that you can consume before bed and not have any issues with your sleep, stomach, and metabolism. 

What to Eat Before Sleeping?

Foods with amino acids: Eggs, chicken, fish, turkey, nuts

Whole grain foods: Crackers, cereal, bread

Aside from the above, kiwi, banana (with almond butter), protein smoothies, pumpkin seeds, yoghourt and green soybeans are great late-snacks!

going to bed hungry

What Foods to Avoid Before Sleeping?

Anything that is fried, greasy, spicy and sugar should be avoided. 

IMPORTANT: If you are following a healthy diet and eating pattern and still feeling very hungry close to bed on the regular, talk to a doctor. It could be related to your health, lifestyle or even any medications you consume. Via oDoc, this consultation can take place efficiently from the comfort of your home. Our network of highly-credible doctors and healthcare professionals are trained to assist you brilliantly that you wouldn’t even realise it’s a virtual appointment. Download the oDoc app here: 

Sources

  • Healthline
  • Cleveland Clinic

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