It is aptly titled the silent killer, creeping up and snuffing the health and sometimes life out of the unsuspecting man/woman. High blood pressure “BP” (Hypertension), as I have come to learn is a deadly but sometimes incognito ailment.

My hypertension was discovered very randomly. Ironically, when I would visit a general hospital for simple ailments, my blood pressure would be elevated, however, as my physic did not match the bio of a supposed hypertension candidate, it was brushed off as “White coat hypertension”. White coat hypertension is the spiking of BP due to the anxiety of seeing a doctor and visiting a hospital. A year down the line one physician I visited during a totally different check inquired further on my BP and asked me to buy a BP machine and track it at home for a month to confirm my status.

I bought myself an Omron machine and kept a daily log of my BP stats.

I used and have been using an app called “My heart”, it can be downloaded for free from Google Play.

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A month down the line, alas, it was confirmed I had hypertension. I was put on medication, “5mg of Amlo Denk” and a journey to manage my BP began. In conjunction with my doctor, I mapped a plan to manage my condition.
Diet, exercise and zen was/is my new mission

Diet: There has been alot of attention on plant based diets, my new meal plan has not fully adopted the plant based diet, however, I have cut out milk, red meat. I do alot of grains and lentils as well as fish. I eat chicken from time to time but the high level of antibiotics in the chicken supply put me off Chicken. I also fully cut out salt and replaced it with spices and black pepper.

Exercise: Exercise is now a way of life, a minimum of three times a week is as important as my medication. Whilst running is a favorite, (seriously, i have traveled miles just to endure the torture of marathons), it is not gentle on my knees. As an alternative, I do a spin class now and then and swim.

A recent addition to my exercise regime, is cross-fit ( on a very moderate routine, though moderate does not seem to be in the vocabulary of most of my gyms cross fit trainers). That said, I was advised against exerting myself as supposedly cross-fitters may face risks due to intense spikes of the heart rate. I am currently tracking my BP for a month while I cross-fit. I will do a blog on the impact of a cross-fit routine on my BP levels.

Zen: Zen is being self aware of your stress triggers and employing tactics to manage it. Time out, yoga, me days and finding quiet solo activities that spark joy and bring serenity into my life have been key.

A year down the line, my medication has been adjusted downwards and whilst my BP is not perfect it is slowly edging to green.

Is your BP in check? Are you on a journey to manage it? What is working for you? Let me know!!!