‘Poor sleep or sleep disorders can raise blood pressure’

In Malawi, one in every five adults have hypertension, commonly known as high blood pressure. In this interview with our News Analyst LLOYD CHITSULO, Kamuzu University of Health Sciences (Kuhes) senior lecturer and researcher working with the School of Global and Public Health, DR KONDWANI KATUNDU, talks more about the condition. Excerpts;

Q1

. Is enough being done regarding diagnosis and treatment?

A1

. The recent Malawi National STEPwise Survey for Non-Communicable Diseases (NCD) Risk Factors reported that only four in 10 adults in Malawi have ever had screening for hypertension. Additionally, for those with a previous high blood pressure reading, only three in 10 receive medical treatment prescribed from a health facility. So, you can see that there is a huge gap in both diagnosis and treatment. We can certainly do better than this.

Q2

. Only a few adults are aware of their conditions and when sudden death occurs, people speculate a lot. What needs to be done?

A2

. As human beings, we are forced to reason that there is an explanation for an unfortunate event. If we have no previous known disease condition in an individual, and sudden death occurs, then we bring our own conclusion as to the cause, and myths come in. Previously, when HIV was not well-understood in Malawi, there were a lot of myths on deaths related to HIV. But when the light of knowledge on HIV, the need for screening and the importance of early management came in, the darkness of myths slowly faded. The same with hypertension. The moment we join hands, increase the awareness, intensify screening and motivate people to adhere to the management strategies, we will eliminate the myths associated with hypertension.

Q3

. That said, what should be done to reduce hypertension prevalence between now and 2030?

A3

. Reducing the risk of hypertension involves adopting a healthy lifestyle and taking proactive measures to manage potential risk factors. There are some key steps individuals can take to lower their risk of developing hypertension. For example, individuals need to maintain a healthy weight. Individuals need to achieve and maintain a healthy body weight through a balanced diet and regular physical activity. We need to understand that excess weight strains the heart and blood vessels, increasing the risk of hypertension.

Q4

. What else do we need to mind about hypertension?

A4

. We must also follow a balanced healthy diet, rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting salt (sodium) intake. A diet low in sodium helps control blood pressure. Additionally, we need to watch our salt intake. We must limit processed and packaged foods, as they often contain high levels of sodium. Instead, let us choose fresh, homemade meals with natural ingredients and use herbs and spices to enhance flavour. Furthermore, we need to regularly engage in physical activities such as brisk walking, jogging, cycling, or swimming for at least 150 minutes per week. Regular exercise helps lower blood pressure and maintain overall cardiovascular health.

Q5

. What healthy lifestyles do people need to adopt to check hypertension

A5

. As part of a healthy lifestyle, we should limit alcohol consumption. Excessive alcohol consumption can lead to high blood pressure. Men should aim for no more than two drinks per day, while women should limit to one drink per day. For those who smoke, it is important to note that smoking damages blood vessels and increases the risk of hypertension. Quitting smoking has immediate and long-term benefits for cardiovascular health. Moreover, we know that life can be stressful. However, it is important to manage stress.  Practice stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in activities that promote relaxation. Chronic stress can contribute to high blood pressure. Let me also reiterate the habit of regular health check-ups. Most Malawians visit clinics when something is wrong. I encourage everyone to visit a healthcare professional regularly for blood pressure screenings, as early detection and management of hypertension are crucial in preventing complications. Lastly, getting adequate sleep is emerging to be very important for cardiovascular health, research has revealed. We should aim for seven to eight hours of quality sleep each night. Poor sleep or sleep disorders can raise blood pressure. By adopting these lifestyle changes, individuals can significantly reduce their risk of developing hypertension and promote overall cardiovascular health, and as a nation, we can reduce the prevalence of hypertension in our country.

Q6

. What would your last words be as regards this issue?

A6

. Each one of us can take charge of our cardiovascular health, and together we can reduce the burden associated with hypertension. Together we can!