Blood Pressure Part 2: Accuracy counts

How to measure blood pressure accurately

Take your BP regularly at home and you have a reliable and useful record of a major index of your cardiovascular and dementia risk [1], [2].

• It is the only way to identify correct levels of medication for high BP.
• It controls the anxiety and ‘white coat’ effect that increases BP in the surgery or hospital.
• It allows taking 3 measurements to get a more reliable indicator.

Here are the key messages:

• Get the right device
• Be in the right position when you take it
• Always use the same arm
• Have the correct cuff size
• Rest 5 minutes before and measure 3 times at 1-Minute intervals
• Establish a baseline including your BP lying down
• Measure on the first day of every month and record.

Blood Pressure Part 1 - Don’t blow your top

Blood Pressure - Know the risk and check at home

What is your blood pressure today – Yes, what is it right now? Well you don’t know, how could you… unless you measured it today or let’s say within the last 7-10 days.

This is really important: you can only know if you are in trouble if you measure your blood pressure [BP] and find it raised. This is why they call BP ‘the silent killer’. In other words, you get life threatening illness that could have been prevented if only you knew your BP was dangerously raised.

In one recent US study of 7328 individuals 54% had BP above the safe zone, half of those were completely unaware of their problem [1].

Actually 8/10 of the hypertensives had ‘uncontrolled’ BP ie a level that is seriously damaging. Looking at those 8 - there were 5 out of 10 uncontrolled because they didn’t check their BP and had no idea they were ill and 3 out of 10 because they were inadequately treated or not taking their meds.

Most were in the 50+ range and that is my focus, but 12.5% were under 44 so have your adult children get their pressure checked regularly, too, say once a year.

Why do you need to know?

High BP causes heart attack, stroke, dementia and kidney failure and therefore contributes to early death. Treating the BP reduces the risks and prevents the disease[2]. More importantly treating the BP intensively improves the outcome.[3] [4]

Testosterone Replacement for Men

Reasons why you should consider Testosterone Replacement Therapy (TRT)

What happens to testosterone [T] with age?

First: available ie ‘free’ T declines with age.

Here is data from the European Male Aging Study.[1].

Reducing Cardiovascular Risk – Statins

Maximum prevention of cardiovascular disease [CVD] – the safety and usefulness of statins

This matters because CVD is a major killer: both cardiovascular death or hospitalisation [Major Adverse Cardiovascular Events = MACE] are almost entirely preventable by lowering blood pressure <120/80, avoiding smoking, and reducing apolipoprotein B concentration [ApoB-‘bad cholesterol’ most of which is LDL-C – this being what is usually measured]. Few if any of you will be smokers in 2023, but many of you have non-optimal BP [see previous InfoSheet on this] and less than perfect cholesterol patterns.

Reducing Cardiovascular Risk – Blood pressure

Focus on… Self-Management

A normal blood pressure [BP] is 120/80 such as you would have in your 30’s.

This matters because …

BP is a silent killer; you can’t tell from how you feel whether your BP is normal or dangerously sky-high. Raised BP is part of the metabolic syndrome [insulin resistance + raised BP + abnormal cholesterol pattern + prediabetic change] associated with mid-abdominal weight gain and major cause of cardiovascular risk [heart attack and stroke].

Curcumin - The Mellow Yellow Health Tool

Focus on...

Some more detailed examination of the benefits of curcumin and the problems with formulation.

Why is this useful?

There are lots of necessary supplements for the over 50’s [protein, ‘Vitamin’ D, vitamins B12 and B9 [Folate], Magnesium, Zinc …] At this point if you have followed my recommendations, you are rattling and considering the expense.

So when it comes to other additional agents, they must be really beneficial.

Curcumin [one of the active ingredients in dietary turmeric -that golden spice that stains your kitchen yellow when you have a curry] should definitely be on your list.

But … eating more Curry is not the answer.

Not just bad breath! Your Oral Microbiome is HEALTH-CRITICAL

Focus on…

How the bugs in your mouth affect your health [and what to do about it]

This matters, because…

Bad mouth bugs [oral dysbiosis] can cause major problems: and it is a ‘fixable’ issue.

Yes, if you have this your breath may be bad and you may be un-kissable but there are more serious issues at stake!

Ultra-Processed Foods

All Ultra-processed foods are problematic, even plant-based options

It seems so easy, so modern-day! After a busy workday, your ready meal is in and out of the microwave in 7 minutes. Well - that really helps! Unfortunately, speedy food is not always healthy food.

Supernutrition #5: Hormones, Diet & Body Composition

Hormones diet and body composition

The three principal sex hormones, Oestradiol (E), Testosterone (T) and Progesterone (P) all interact with diet, metabolism and body composition. Ghrelin and Leptin moderate intake and insulin determines fat storage. Thyroid function regulates energy metabolism. Anyone with weight problems (too much or too little) may need hormone evaluation and/or treatment. Reduction in output of E & T post menopause or in 60+ men has adverse consequences that you may wish to counter.

Inflammation and CVD

Everyone understands that there is a  connection between ‘cholesterol’ and cardiovascular disease (CVD) and that it is the pattern of all the blood ‘lipoproteins’ not just the total cholesterol that determines the risk. 

Some of us have been mislead into thinking that dietary fat intake increases cholesterol. In fact most of our cholesterol is manufactured in the liver not eaten and eating good fats is beneficial. Abnormal blood lipids are a sign, mainly, of disordered carbohydrate metabolism and the dietary requirement is limiting sugar and refined carbohydrate intake. 

How old are you actually?

Well I was born on … 

It sounds like simple arithmetic, but your body is like a motor car, it isn’t the year it was made that matters … but how many miles it has done, how hard it has been driven and if it has been serviced and well maintained! Wear and tear is the critically issue. Let’s call this wear and tear your biological age in distinction to your chronological age – the years since you were born. Ideally your biological age is lower than your age at last birthday i.e. your body’s working parts are well maintained. 

How to MAXIMISE your healthspan and have a Diamond Life

Your Diamond Life

Not in the sense being rich materially, but rich in good 'quality of life' years. So your HealthSpan is the good years, your LifeSpan the total including those bad end-of-life years you have seen others have.

Want help you to limit the effects of ageing and maximise your HealthSpan?