Conquer high blood pressure in Eastleigh: Q&A with a doctor

Living with high blood pressure in Eastleigh's hustle can feel overwhelming. But before medication, consider lifestyle changes. Let's explore 10 powerful ways to lower your blood pressure naturally, with insights from Dr. Gloria Wambui, a practicing cardiologist.

Q: I'm overweight and my blood pressure is climbing. What's the first step?

Dr. Wambui: Even small weight loss packs a punch! Aim for 5-10 per cent of your body weight. Consider Eastleigh's well paved streets for walks or cycling. Remember, even shedding kilos around your waist significantly reduces risk. For men, aim for a waist circumference below 40 inches, and for women, below 35 inches.

Q: Exercise sounds good, but I barely have time!

Dr. Wambui: Absolutely! Just 30 minutes of moderate activity daily works wonders. Think brisk walking around General Waruinge Street, swimming at YARE towers, or dancing to local beats. High-intensity interval training, like sprints along Waudo Street, is another option. Include strength training twice a week, like bodyweight exercises in your Eastleigh apartment.

Q: What about my diet? Nairobi has so many tempting options!

Dr. Wambui: Embrace the bounty of fresh fruits and vegetables sold along First Avenue and embrace whole grains like uji. Reduce processed foods and unhealthy fats often found in street food. Remember, potassium is your friend – bananas, melons, and leafy greens are loaded with it.

Q: Salt – the silent enemy?

Dr. Wambui: Definitely! Read food labels carefully and choose low-sodium options. Cook more at home, where you control the salt shaker. Ditch the salt cellar at restaurants, and flavor your food with herbs and spices.

Q: Smoking – that's a tough one in Nairobi matatus!

Dr. Wambui: Quitting smoking is the single best thing you can do for your blood pressure and overall health. Seek support groups like Nicotine Anonymous Kenya, or utilize cessation resources available in public hospitals

Q: Sleepless nights in Eastleigh, any tips?

Dr. Wambui: Aim for 7-8 hours of quality sleep. Create a relaxing bedtime routine, like reading a book instead of scrolling on your phone. Make your bedroom cool, dark, and quiet. If sleep issues persist, consult a specialist to rule out sleep apnea or other underlying conditions.

Q: Stress is inevitable in Eastleigh! How can I manage it?

Dr. Wambui: Identify your stress triggers, like traffic jams or work deadlines. Practice relaxation techniques like deep breathing or meditation. Carve out time for enjoyable activities, like visiting Nairobi National Park or catching a show at Kamukunji Social Hall. Sharing your worries with supportive friends or family can also help.

Q: Monitoring my blood pressure – essential?

Dr. Wambui: Absolutely! Invest in a home blood pressure monitor and track your readings regularly. This helps you and your doctor adjust lifestyle changes or medications as needed. Don't hesitate to schedule regular checkups at a local clinic or hospital like Aga Khan University Hospital.

Q: Feeling overwhelmed? Where can I find support?

Dr. Wambui: Remember, you're not alone! Join a support group. The groups offer invaluable encouragement, practical tips, and emotional support on your journey to optimal blood pressure.

By embracing these 10 lifestyle changes and seeking support when needed, you can effectively manage your blood pressure, live a healthier life, and truly thrive in the vibrant city of Nairobi.