Here’s how you can keep your pressure and diabetes in check at home – The Kathmandu Post

As the days of the lockdown dragged on, Prayash Bajracharya, 60, thought about getting back to his ambitious writing project. His days were free, and it seemed to him he should make his days productive, but in the following days, he felt agitated and unable to concentrate. He felt exhausted before he even started doing anything.

"As days turned into weeks, I was spending more time in my bed and on the couch. And the next thing you know my blood pressure was high, he says. Bajracharya has hypertension and has been taking medication for high blood pressure for many years. A few weeks back when I got up, my head was feeling dizzy, so I checked my blood pressure, and it was super high. I was scared that it would be too serious, says Bajracharya.

Being housebound, Bajracharya was also over-snacking, sleeping and lazing around the house and passing his time watching TV. And that consequently affected his health, shooting up his blood pressure. For people like Bajracharya, who have hypertension and diabetes, the lockdown can have more severe health implications, say doctors, especially if they dont exercise self-control and healthy habits.

The country-wide lockdown to curb the spread Covid-19 has largely brought life indoors. And with it, many people have developed sedentary behaviours as they surrender to the languor of the time. A lot of people, because of the lockdown, may have stopped exercising or could be over-eating," says Doctor Alok Dhungel, a consultant physician at Norvic International Hospital. "Many probably have become more indolent. For patients of diabetes and hypertension, impassiveness can be very risky."

Uncontrolled eating habits, in addition to an unhealthy diet, can increase the risk of diabetes and hypertension. Many might develop sugar, or have fluctuation in sugar level, and its the same with people with hypertension. Their blood pressure could abruptly become very high, making them dizzy with a headache, he says.

While it's best to visit a doctor to check the increase or decrease in sugar level or blood pressure, maintaining some control and discipline is the best way to keep our health in check right now under the circumstances, say doctors. Here are three questions you need to keep asking yourself to keep your blood pressure and diabetes in check, says Dhungel.

Are you exercising?

With the lockdown, some people might have stopped going for walks. They probably have developed more impassive behaviours. But exercise for people with diabetes and hypertension is very important, says Dhungel. Physical exercise for people with diabetes can help lower their glucose levels, and for those with hypertension, it can decrease high pressure. Physical activity is also necessary for general well being, according to research studies. Regular workout prevents the severity of health conditions, boosts energy, controls weight and gives you better sleep. It also improves blood circulation decreasing risks of cardiovascular diseases.

While you are not allowed to go for walks outside your home, you can still walk around the terrace or your home. And resort to light exercises to keep yourself fit and energetic, says Dhungel. Even light exercises as sit-ups, walks and stretching is good enough, he says.

Are you eating healthy?

For much of the first few weeks of the lockdown, Bajracharya found himself snacking a lot. Even when I was not hungry, I found myself in the kitchen munching on chips and dalmut. I guess that is what our boredom does to us or you could say I was stress-eating, he says.

His unrestrained eating habits had increased his cholesterol, his body weight and his sugar-level. As a result, Bajracharya felt more tired and lethargic.

According to studies, an unhealthy diet is one of the prime reasons for hypertension and type-2 diabetes. A good, nutritious diet ensures a healthy life but with the lockdown, many people probably could be eating less fibrous food, say doctors.

What you eat has a direct impact on your health so having a proper diet is imperative, especially if you are already diabetic and have high blood pressure," he says. "The lockdown might have made people go easy on themselves, but you see that is not going to help them. Instead, its going to create problems in the future. Try and eat food with more fibre, food that can give you energy and strength.

Are you stressed?

Stress is another reason for high blood pressure, says Dhungel. When people are stressed, the human body produces a surge of hormones, which can temporarily spike blood pressure. And as we live through an uncertain time, in a disrupted routine, people are bound to become stressed and anxious. And so, if you realise that you are in stress, make sure you talk to people around, says Dhungel. Its necessary to let out what you feel, he says.

Besides talking to reduce stress Dhungel also suggests curbing screen time and spending time doing things you love. Too much of Covid news can stress us even more, and so you should know when to stop. Distance yourself from what is upsetting you, he says.

Stress can also make people anxious, agitated, and short-tempered and thus to relieve stress, doctors recommend exercising and engaging in activities that can help in reducing mental tension.

However, if your sugar level and hypertension is frequently fluctuating, you need to visit or consult a doctor, says Dhungel. The ongoing lockdown has also created a fear of visiting hospitals, but there are many hospitals in the country that have started giving online medical consultations.

Bajracharya too, after consulting with his doctor, has become more mindful of his daily routine, with mandatory walks for half an hour at least in the morning besides other exercises.

Its a difficult time. But when the lockdown is over, I want to be able to live my life to the fullest not be dragged down by my health issues to the hospital again. I already have had enough of home-time, so I am exercising and trying to keep myself fit, says Bajracharya.

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Here's how you can keep your pressure and diabetes in check at home - The Kathmandu Post