Pulmonary hypertension in bronchopulmonary dysplasia
Hypertension: A Guide To Causes, Risk Factors, Prevention & More
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What is Hypertension?Hypertension is a very common condition, affecting about half of all adults in the U.S. But it doesn't always have symptoms, so about one in three people don't know they have it.
Hypertension develops when the force of the blood coming from your heart consistently puts too much pressure on the walls of your arteries. Over time, this pressure can cause small tears in your arteries. Plaque can collect in and around these tears, causing your arteries to narrow and obstructing the flow of blood to and from your heart. (And learn about heart attack signs here.)
When plaque builds up inside your arteries, it can further increase your blood pressure and increase your risk of heart disease.
When you have high blood pressure, your heart has to work harder to move blood through your body. This puts strain on your heart muscle and can lead to problems like heart attack and heart failure.
Without proper treatment, hypertension can lead to:
Symptoms of HypertensionDoctors sometimes call hypertension the "silent killer," because people don't typically notice it until it starts causing health problems.
You might only experience high blood pressure symptoms if your blood pressure is very high.
Very high blood pressure can cause symptoms like:
Nosebleeds
Anxiety
Severe headaches
Chest pain
Dizziness
Vision changes
Buzzing in the ears
There are many different causes of high blood pressure, but often one single cause isn't found. When this happens, it's known as essential hypertension or primary hypertension.
High blood pressure can be caused by a combination of lifestyle factors like:
Having overweight or obesity
Eating unhealthy foods, especially salty foods
Not getting enough exercise
Not getting enough sleep
Drinking too much alcohol
Smoking
Experiencing a lot of stress
When a medical condition or medication causes high blood pressure, it's known as secondary hypertension.
Secondary hypertension can be caused by:
Sleep apnea
Pregnancy or preeclampsia
Problems with your adrenal glands
Chronic kidney disease
Renal artery stenosis (when the artery leading to your kidney is narrowed)
Medications like birth control pills or cold medications
There are many hypertension risk factors. Some, we have control over, others we have no say in.
Risk factors we have some control over include:
Eating an unhealthy diet (high in salty or processed foods)
Not exercising regularly
Drinking too much alcohol
Smoking
Stress
Not getting enough sleep
Living with overweight or obesity
Risk factors we don't have control over include:
Age. Our blood vessels thicken and stiffen as we age, which can lead to higher blood pressure.
Genetics. If you have a family member with high blood pressure, you're at increased risk of developing high blood pressure. Genetics can also affect how sensitive you are to the salt in your diet.
Medical conditions. Some medical conditions can increase your odds of high blood pressure. These include sleep apnea, diabetes, high cholesterol, thyroid problems, and chronic kidney disease.
Medications. Medications that can raise your blood pressure include antidepressants, birth control pills, decongestants, and non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and aspirin.
Race. You have a higher risk of high blood pressure if you're Black.
Gender. Men have a higher risk of high blood pressure than women in middle age, but women have a higher risk than men in older age.
The only way to find out if you have high blood pressure is to check your blood pressure with a blood pressure monitor. You should get your blood pressure checked at least once a year to make sure it's within a healthy range.
You can get tested by a healthcare professional in a doctor's office, clinic, or pharmacy. You can also buy an easy-to-use blood pressure cuff at a pharmacy or online retailer.
Blood pressure tests are quick and painless.
Before you test your blood pressure:
Avoid coffee, exercise, and cigarettes for 30 minutes
Go to the bathroom
Relax and sit down for five minutes before testing
Try — as best as possible — not to get too excited or nervous. This can increase your blood pressure and affect your reading.
During the test, a healthcare provider will put a blood pressure cuff around your upper arm. The cuff is connected to a small machine.
The cuff will inflate with air, and you'll feel some pressure around your arm. After a few seconds, the cuff will deflate, and you'll see your blood pressure reading on the machine.
Your healthcare provider may repeat the test a few times and check your blood pressure at different appointments before diagnosing you with high blood pressure.
They may also recommend an at-home test. There is a phenomenon known as "white coat hypertension" that can occur when your blood pressure is higher in a doctor's office than it is at home — often do to stress or nerves. An at-home test can help get a more accurate reading.
How Blood Pressure is MeasuredBlood pressure is measured with two numbers, measured in millimeters of mercury (mm Hg).
The first number — the top number — is your systolic blood pressure. This is the pressure of your blood against your artery walls when blood is pumped out of your heart.
The second number — the bottom number — is your diastolic blood pressure. This is the pressure of your blood against your artery walls back toward the heart, in between heartbeats.
You have hypertension when you consistently have:
Here's a full breakdown of blood pressure readings:
Hims
If you've checked your blood pressure and the reading indicates a hypertensive crisis, wait five minutes and then check it again. If it's still high, contact your healthcare provider immediately. (Learn more about cardiovascular here).
Call 911 if your reading indicates a hypertensive crisis and you're experiencing any of the following symptoms:
Diagnosis Next StepsIf your healthcare provider finds you have high blood pressure, they may recommend further testing to determine what's causing it or to find out whether it's damaged your organs.
They may test for:
High cholesterol
Kidney disease
Heart disease
They may also do a physical exam and ask about your symptoms, medical history, and family history. This can help them recommend the best treatment plan for you.
Your provider might recommend home blood pressure monitoring or have you come in for regular checkups.
Hypertension TreatmentThe treatment for hypertension will depend on how high your blood pressure is and what's causing it.
For example, elevated blood pressure and hypertension stage 1 may require some lifestyle changes. If you have hypertension stage 2, on the other hand, you may need medication alongside lifestyle changes.
Lifestyle ChangesThe treatment of hypertension often includes:
Eating heart-healthy foods. These include fruits, vegetables, whole grains, and low-fat dairy products. Your healthcare provider might recommend the DASH eating plan (Dietary Approaches to Stop Hypertension). This includes eating heart-healthy foods and limiting how much salt you eat.
Quitting smoking. Your provider can instruct you on the best way to quit. They may recommend smoking cessation resources like nicotine patches or gum, support groups, or prescription medications that help you quit.
Getting active. Try incorporating more movement into your week, including walking, jogging, swimming, standing, and general physical activity.
Losing weight. Losing three to five percent of your body weight — or more — can help reduce your blood pressure.
Getting more sleep. Aim for at least seven hours of shut-eye each night. Keeping a regular sleep schedule, winding down before bed, and cutting back on caffeine can help.
Cutting down on alcohol. You can do this by swapping alcoholic drinks for non-alcoholic versions, sparkling water, or sugar-free soft drinks.
Reducing stress. Take steps to keep your stress levels under control. This can include practicing meditation, exercising regularly, spending time in nature, or speaking to a therapist.
You may need to take medication if your blood pressure levels are high. You may need to take this medication for the rest of your life, and it may take a while to find the right dose for you.
Medications to lower blood pressure include:
Angiotensin-converting enzyme (ACE) inhibitors. ACE inhibitors are drugs that can relax and open up your blood vessels.
Angiotensin-2 receptor blockers (ARBs). These drugs also help your blood vessels relax and open up.
Diuretics. These medications help reduce how much water and salt is in your body.
Calcium channel blockers. As the name suggests, these medications block calcium from entering your heart's cells and arteries. This can relax and open up your blood vessels.
Alpha-blockers. Alpha-blockers can relax the muscles in your artery walls.
Beta-blockers. Beta-blockers can lower your heart rate and help your heart not work so hard. You might be prescribed a combined alpha- and beta-blocker.
Alpha-2 receptor agonists. These can block signals from your brain that narrow blood vessels and increase your heart rate.
Vasodilators. These help to open up your blood vessels so blood can flow more easily.
This sounds like a lot, but your healthcare provider can recommend the best antihypertensive medication for you, depending on your situation. They can also walk you through the potential side effects and what you can expect.
If you decide to lose weight to help with hypertension control, weight loss medications may be useful.
Drugs like Ozempic (semaglutide) and Mounjaro (tirzepatide) can help people lose weight, and some — like Wegovy and Zepbound — are FDA-approved for those with overweight or obesity and high blood pressure.
Your healthcare provider can walk you through the pros and cons of weight loss medications and which ones could help you.
Hypertension Prevention TipsYou can't always prevent high blood pressure, but there are some steps you can take to lower your odds of developing it.
Most of these steps involve healthy lifestyle changes.
You can reduce your chances of developing high blood pressure by:
Eating heart-healthy foods or following the DASH diet
Making physical movement part of your daily routine
Getting plenty of sleep
Maintaining a healthy weight
Limiting or avoiding alcohol
Managing stress
Quitting smoking
Keeping your cholesterol and blood sugar levels within healthy ranges
This article originally appeared on ForHers.Com and was syndicated by MediaFeed.Org.
The Best Blood Pressure Monitors To Have At Home, According To Cardiologists
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There are many reasons to keep a blood pressure monitor at home, the main one being that high blood pressure (also known as hypertension) frequently has no symptoms and can easily go undetected, explains Karishma Patwa, M.D., cardiologist at Manhattan Cardiology in New York City. "People may not be aware they have high blood pressure until they suffer a significant health consequence, like a heart attack or stroke." Monitoring blood pressure on your own, therefore, could quite literally be life-saving.
Meet the Experts: Karishma Patwa, M.D., cardiologist at Manhattan Cardiology in New York City, Ernst von Schwarz, M.D., a Los Angeles-based cardiologist and author of The Secrets of Immortality, and Katie E. Golden, M.D., board-certified emergency medical physician and medical editor at GoodRx.
Plus, measuring blood pressure at home helps you and your doctor get a better understanding of your levels, as an anxiety-induced phenomenon called "white coat syndrome" is often responsible for elevated numbers during office visits, explains Ernst von Schwarz, M.D., a Los Angeles-based cardiologist and author of The Secrets of Immortality. "More readings mean more accuracy," adds Dr. Patwa. "Blood pressure can change throughout the course of the day. Home monitoring allows for multiple readings at different times, providing a more accurate picture."
From there, the insights can help you adjust your lifestyle to maintain healthy levels, as factors like stress, exercise, and diet all have an impact. So, whether or not you've been diagnosed with hypertension, if you don't already monitor your blood pressure at home, now is a good time to start.
Below, experts recommend the best blood pressure monitors for use at home and on-the-go.
Platinum Blood Pressure MonitorThe experts we spoke to all recommend taking multiple readings consistently to identify trends in your levels over time. This device makes it easy by taking three consecutive readings in two minutes of wear for the best possible accuracy, and it also stores readings, allowing you to compare data between days and signaling when your average is off. You can read all its health data on the Omron app and easily share the monitor with a partner or family member, as it will hold information for two separate users.
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Platinum Blood Pressure Monitor
amazon.Com
$84.00
Omron Track Smart Upper Arm Blood Pressure MonitorIf you're someone who's always on-the-go and can't be bothered with charging an at-home monitor, this battery-powered one has all the basic functions without the need to plug it in all the time. Its simple, minimal buttons make it easy to use, and app connectivity offers a deeper dive into your data, which includes flagging of any irregular heart rhythm that may arise. Dr. Patwa recommends iHealth as a reputable brand for at-home blood pressure monitors.
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Track Smart Upper Arm Blood Pressure Monitor
amazon.Com
$39.99
iHealth Blood Pressure MonitorDr. Patwa recommends this monitor and so do its 20,000-plus five-star raters on Amazon. It's small enough to easily travel with, and can run on batteries or be plugged in to save power. "I have tried many monitors. Most were large and more expensive. This is accurate, saves data, has lighted screen which is great for night use, [and is] very easy to set up," one users raves. "Worth more than I paid."
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Blood Pressure Monitor
walmart.Com
$39.95
Greater Goods BM67 Upper Arm Blood Pressure MonitorGreat for the whole family, this simple monitor stores up to 30 measures at a time for four users. It also features app connectivity, and simple color risk indicator graphics that make interpreting each reading a breeze. Amazon reviewers particularly love the large numbers and well-lit display, "and most important it is accurate," one adds.
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BM67 Upper Arm Blood Pressure Monitor
walmart.Com
$68.12
Beurer Blood Pressure MonitorFor a reasonable price, this monitor is battery-powered for portability, and features a large display screen for optimal visibility. In addition to checking and storing blood pressure levels, it also detects irregular heartbeats and it only takes the push of one button to get a reading started. One Amazon shopper wrote, "I have had several of these types of products and always struggle with finding my pulse or pressure. This one finds it, gives indication and is accurate. It has an incredible data tracking, with charts and trends to send to doctors to print to take with you if needed."
Shop Now
Blood Pressure Monitor
walmart.Com
$39.99
Meraw Blood Pressure MonitorIt takes 30 seconds to get an accurate reading from this monitor, that comes calibrated and ready-to-use right out of the box. The basic design and multiple user compatibility make it ideal for family use, and a color-coded key makes it easy to interpret your levels. "I definitely recommend, especially for the price," a reviewer writes.
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Blood Pressure Monitor
amazon.Com
$19.99
Aile Silver Blood Pressure MonitorIf you don't want to splurge for the Omron Platinum but would like most of its perks, the Omron Silver is the next best thing. It also averages your readings and alerts you when they're off, and it's known for its accuracy thanks to its multiple data points and 360-degree cuff inflation. It also offers app connectivity which is compatible with Alexa-enabled devices.
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Silver Blood Pressure Monitor
amazon.Com
$56.00
Omron Complete Wireless Upper Arm Blood Pressure + EKG MonitorThis Omron monitor is a blood pressure and EKG monitor in one, which therein tracks systolic and diastolic blood pressures, pulse, atrial Fibrillation, tachycardia, bradycardia, and sinus rhythm. The device requires the use of your smart phone—which connects it to the Omron Connect app, where all of your data is stored. The trends the app identifies can help you take detailed health information to your doctor and aid in diagnoses. Plus, the app offers heart health-related advice and information.
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Complete Wireless Upper Arm Blood Pressure + EKG Monitor
amazon.Com
$130.41
Omron Neo Wireless Blood Pressure MonitorMost blood pressure monitors come in two pieces—the cuff and the display. This one, however, combines them with a sleek, thin screen attached to a cuff for convenience, portability, and ease of use. Your readings are delivered straight to the screen itself and the compatible app, where an unlimited number of readings can be stored and analyzed.
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Neo Wireless Blood Pressure Monitor
amazon.Com
$79.99
iHealth How to choose the best blood pressure monitorConsider cuff size: Although most are similar, not all cuffs are created equal, and you want to make sure to get one that fits your arm well for accurate readings. A cuff that's too tight or too lose can throw them off.
Decide on complexity: How fancy of a monitor are you looking for? There are simple models that give you basic stats on-screen and high-tech versions that track all kinds of metrics, stored in a mobile app. "What's most important is that it is simple to use, and you are comfortable and confident in using it," says Golden.
Consult your doctor: If you're unsure about the type of blood pressure monitor to buy, or if you're ever concerned about the accuracy of your specific cuff, Golden recommends seeking advice from your doctor and even bringing your chosen cuff along to a check-up. "You can compare the measurements from your home monitor with the monitor at the office or pharmacy," she says, to determine how well it works.
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How does a blood pressure monitor work?To understand blood pressure monitors, you have to understand blood pressure, which is "a measure of how hard your blood pushes against your artery walls as it circulates throughout your body," explains Golden. A blood pressure reading includes two numbers: systolic pressure (the top number of a reading), and diastolic pressure (the bottom number).
The systolic pressure is the pressure in the arteries when the heart is pumping and blood is moving, she adds, and the diastolic pressure is the pressure in the arteries when the heart is relaxed and filling up with blood, which is why it's always a lower number. "Think of it like a wave at the beach. The systolic pressure is like the wave crashing forward onto the shore," Golden says. "The diastolic pressure is like the water receding back into the ocean to prepare for the next wave."
Blood pressure monitors are pretty simple by design. An arm cuff is connected to an air pump, and "when the pump is activated, the cuff inflates until it can sense it has reached a high enough pressure to temporarily stop blood flow," says Golden. "As the cuff deflates, it measures the pressure at which your blood starts flowing again (systolic pressure), and when the blood vessel remains open in between heartbeats (diastolic pressure)."According to the American Heart Association, a normal reading for an average, healthy person is below 120/80, but that "normal" can vary from person to person, Golden adds, "depending on their other medical conditions and health status."
Hearst Owned
Types of blood pressure monitorsThere are two main types of blood pressure monitors:
Manual: The model you've likely seen at a doctors appointment, manual monitors feature a cuff that is placed around the upper arm and a squeezable bulb that manually pumps air into the cuff. As air is gradually let out of the cuff, a stethoscope is used to listen for sounds of blood flow, Patwa explains.
Automatic: Most at-home monitors are automatic because they're easier to use. They work with the use of a sensor, which measures blood pressure and detects blood flow. "The cuff is automatically inflated by the monitor, and a digital reading is generated from the sensor," Patwa says.
Hearst Owned
How accurate are blood pressure monitors for home use?Dr. Von Schwarz says at-home blood pressure monitors work "relatively well as long as the heart rhythm is regular." Still, he recommends taking two to three measurements at a time to ensure accuracy and reproducibility.
Golden adds that finger and wrist monitors are less reliable. "Take your blood pressure when you are at rest, sitting down, and in a quiet place," she recommends. "It's best not to take your blood pressure right after exercise, drinking a cup of coffee, or even after a stressful event or moment. And for those taking blood pressure medication, you should wait at least an hour after taking the medication before testing your blood pressure to get an accurate reading."
Hearst Owned
How we chose the best blood pressure monitorWe spoke to doctors and cardiologists Katie E. Golden, M.D., board-certified emergency medical physician and medical editor at GoodRx, Karishma Patwa, M.D., cardiologist at Manhattan Cardiology in New York City, and Ernst von Schwarz, M.D., a Los Angeles-based cardiologist and author of The Secrets of Immortality for their recommendations and expert input. We also consulted customer reviews to narrow down the best picks.
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I Had A Private Health Assessment - The Results Shocked Me Into Losing Weight
We never give a second thought about taking our cars in for an MOT, without fail, each year. But when it comes to giving our own bodies a regular healthcheck, most people don't give it a thought until there's something going seriously wrong.
Yet health research continues to show that the earlier you're aware of indicators of poor health, the more chance you've got of making changes or getting the help to ensure they don't develop into more serious conditions in the future.
Health Checks are free on the NHS once you hit the ripe old age of 40 - and are then recommended to take place every five years after that up to the age of 74. The check-ups test for known risk factors for developing conditions like heart disease, stroke and diabetes through blood tests, blood pressure and weight.
READ MORE: What is it really like to have Covid now?
But if you don't come under the age brackets to qualify for the NHS Health Check, there's always the option of going private for a Health Assessment too.
I remember my first NHS Health Check being a fairly thorough affair at the age of 40, but I'm afraid my five year follow up didn't exactly go to plan. I had my blood tests done, but was never invited for a follow up and when I asked my GP about it was told in a very brief summing up "oh there's nothing to worry about" although it was mentioned that my cholesterol was raised without any further detail about this given.
Since then, I was interested to read the most recent research on cholesterol published by the Lancet in August, which said there is now strong evidence to show that elevated levels of LDL cholesterol (more on that later) can increase your future risk of getting dementia.
What was most of interest to me though, was the study's findings that addressing raised cholesterol in mid-life (18-65) had "the greatest impact in delaying or preventing the onset of dementia later in life."
Already knowing all too well that I need to lose quite a bit of weight, and my nagging concerns about my cholesterol being raised, the research brought into sharp focus for me the feeling I could do with a more thorough assessment of my health indicators, to see what I can do now to really try and address any problems in future.
Private health assessments are offered by a wealth of clinics across the region, and can range in price depending on how in-depth you want the testing to go, and whether you want a GP appointment alongside them too. It's also worth checking the small print of any health insurance you have either privately or through your employer, as many schemes will pay for you to have an annual health check - as I discovered through my own workplace health plan.
Having explored some of the options, I decided to head to BUPA's newest Greater Manchester clinic, in Wythenshawe, to undergo a series of tests on its "Be.Motivated" health check which costs £259. For this price you get a one-hour appointment with a health adviser who conducts a range of checks on the day including your blood pressure, your cholesterol, blood sugar levels and your height, weight, waist measured as well as flexibility tests.
The best thing for me, though, was getting all the results straight away on the day - as well as a report sent by email afterwards - so there was no waiting around or having to chase up any data afterwards. It meant I left with a fully informed picture of my health right now.
And crucially, some VERY clear health messages that I have already taken heed of. Here's how it all went.
The assessment Inside the BUPA clinic in Wythenshawe (Image: BUPA)I headed to the BUPA office in Wythenshawe for my asssessment, having filled in a health questionnaire online beforehand covering everything from medications and any health issues I have at the moment (thankfully none for me) as well as more general questions around how well you sleep, how you'd assess your mental health and well-being.
I was greeted by my health clinician Laura who took me into a private room and she explained how she would go through some more questions, and also take some bloods that would be tested straight away while we went through the rest of the assessment.
My height, weight and waist were measured and my blood pressure was taken with three different readings. I also had some kind of ECG test done, and then I was tasked with a series of flexibility exercises like touching your toes and how far I could stretch my arms.
The results Dianne was given a full report with "speed dials" giving an idea of future health risksI was amazed to find that the results were given straight away - no waiting or having to chase up for them. Even the blood test results were back in the hands of Laura within mere minutes.
I was also told the full report would be emailed to me later that day, which they did, to enable me to refer back to it and "identify any changes you can make to improve your well-being".
Laura was able to talk me through each aspect of the results and really explain all the different elements of the tests. Health risks were given in a simple speed dial type diagram - ranging from bright green for very low risk through to amber and then bright red for higher risk.
So shall we start with the good news? Well, it turns out my flexibility is great at least - I scored a "perfect" green on the full range of mobility. I was also pleased to be in the green and thus defined as low risk for developing cardiovascular disease or diabetes in future, and had green scores for my sleep. I'm great at sleeping.
However my body composition, which included my BMI, my height to waist ratio and fat percentage (which I'm too horrified to print) were all heading into the red zone. I know I'm overweight so this was no massive surprise, but it still made for grim reading when I saw it all written down on a chart.
My BMI was described as "significantly higher than recommended." and the report said it is important that I consider losing weight to reduce health risks, adopt healthier eating habits and increase activity." Gulp.
What was a surprise, was learning more about my cholesterol. It was tested in different levels - for the "good" fats and the "bad" fats in your bloodstream essentially. While my overall level was described as "raised" the fact my HDL rating (that's the "good" fats in your blood) was excellent meant the overall result was not deemed a cause for concern.
However the result for my triglycerides in my blood is what has really made me stop and think. This came back as high, and Laura explained that these are caused by the foods you eat.
The one way I could help to bring this back to a normal rate is by cutting down my intake of saturated fats and refined sugars. I think it's probably the first time I've actually realised what an impact poor diet is having on my body.
My blood pressure was also high on the day at 140/100 - although Laura explained that could be down to the "white coat syndrome" of the stress of the day. She said she would write to my GP and recommend I have it rechecked at my surgery in two weeks time, which I did.
What happened afterwards Dianne has vowed to make changes following the health assessment (Image: MEN)The impact of the health assessment was pretty instant for me - seeing it all written down in black and white has made me think long and hard about some unhealthy eating habits (goodbye chocolates and biscuits) and to get my running shoes back out of the wardrobe.
I've lost just over 3kg (7lbs) since the assessment, having taken on board what was discussed at the meeting. That has been over the course of four weeks so I've not tried to rush it or crash diet, I'm trying to make meaningful changes to the way I eat in a way that is manageable for my lifestyle.
The biggest thing for me was seeing, and being told, the reason for the higher reading of triglycerides in my blood - and that's eating too many high fat and sugary processed foods. It was crystal clear seeing it in front of me that these types of foods really need to just go from my diet - that they are literally harming me.
What I've done so far is simply stick to a whole food diet, trying to eat more organic foods for example (which you can read about here).
I was also encouraged to get more exercise into my schedule, and we discussed that I should be getting 150 minutes of exercise over the week, and to include two sessions where I'm getting my heart rate raised a bit more than my current exercise regime which had just been walking.
I discussed with Laura on the day of the assessment how I had got heavily into running during the covid lockdowns, but that life had now got in the way of that and I had let my fitness slip. She encouraged me to try to resume running which is something I have now started to do, starting with twice a week.
As part of the assessment, you also get two follow up calls from a coach, and I've had the first of these giving an update and chatting through some of the challenges and changes I've made.
It all feels like fairly manageable adaptations to my life really, and I'm hoping that with the clear motivation now to improve my health scores I can really stick to a healthier lifestyle.
What happens nextBUPA suggested I leave at least six months before a follow-up health assessment, to retest my results.
So I've agreed to return again in the New Year to be checked again and see if any of the steps I'm now taking to improve my health and fitness have a positive impact on my stats.
I actually feel excited to go back, and committed to continuing the changes I've made so far in cutting out saturated fats and sugars from my life, and increasing my exercise levels.
I'm hoping that maintaining this will help me to lose more weight in the weeks ahead, and see some of those red scores dialled back down to amber or even green by the time I head back for my next assessment. I will be sure to let you know the results come February!
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