a man and a woman jogging (pic gene
BY MUNYARADZI BLESSING DOMA
For a long time, Munashe (not real name) was struggling financially and this was now affecting his eight year marriage with his wife Stella, who kept on saying she regrets their union.
Whilst Munashe’s projects had been affected by the United States’ funding cuts, he had hoped for other avenues but to no avail.
And before he could figure out what else he could do, his wife called it quits and Munashe who had emigrated to neighbouring South Africa, had to come back to Zimbabwe.
“Life was not easy adjusting to not being with my family. In South Africa all was well but when I lost my job, things really got tough for me, my wife ended up kicking me out, so I had to come back.
“I was so depressed, I started drinking alcohol and many a times, I would sleep on an empty stomach.
“I ended up being diagnosed of hypertension, because a lot was just happening in my life.
“While a lot of bad things happened as I was struggling, I’m grateful to the help which I finally got and I had to take positive steps to healthy living,” narrated Munashe.
He added that he started eating healthy and as fate would have it, the new lease of life opened up other doors for him, as he got a job at a none-governmental organisation which was looking for a consultant.
“Things then started turning for the best for me, I told myself that despite what I had gone through, I had to prioritise my health.
“I also joined a local gym and with no time, my doctor advised me that I was now managing hypertension so well,” added Munashe.
The World Health Organisation (WHO) recommends a multifaceted approach to managing hypertension, amphasizing both lifestyle changes and pharmacological treatments.
On lifestyle modifications, WHO reports that, “adopting a healthy diet, as the DASH (Dietary approaches to Stop Hypertension) diet is recommended.
“This includes reducing sodium intake, increasing potassium intake, and consuming plenty of fruits, vegetables and low fat dairy products.
“Regular physical activity is essential. “Maintaining a healthy weight is crucial. “Reducing and managing stress through various techniques like mindfulness, meditation, or yoga is also recommended.”
Dr Efison Dhodho
Dr Efison Dhodho, PHD Researcher and Public Health Specialist at OPHID, revealed in an interview that there are three important phases in managing hypertension.
“The reason why I have put it into three phases is because we have that old adage hypertension as a silent killer, so we must include that silent time or silent period.
“In other words, a person must manage hypertension, before they know they have hypertension.
“By the time they know that they have hypertension, often times, a lot of damage has already taken place.
“So we look at diet, we look at exercise and the third one is stress management, I say they are related because at cellular level, the mechanism of action are quite close,” said Dr Dhodho.
He added that the first phase of managing hypertension is basically to prevent it since the three, exercise, diet and stress management can help prevent hypertension.
“The commonest type of hypertension, in our settings, is called hypertension of age. “Hypertension, of course, the major association is age. So we know that the old people have hypertension when they are above 50 years of age.
“So we know that our mothers begin to have hypertension at the age of 50 years, but of late, it has gone down.
“We are now having 20-year-olds with hypertension. So this first type of hypertension, which is called essential, they can just know that there are things that are associated with it worsening.
“But you cannot explain why it started in the first place.
“And that is the more dangerous one because it is the one where you get people being surprised to say, but he used to cycle, he did not have a lot of weight, so we don’t even suspect that he could have hypertension.”
Dr Dhodho added that essential hypertension can be controlled by good diet, physical activity, and stress management.
“So diet basically is, for lack of a simpler explanation, they say it is the diet that your grandmother used to eat.
“What is the difference between my diet today and the diet that my grandmother in Zimbabwe used to eat? It’s processing.
“It means that you are ideally supposed to eat a diet which has less processed foods. It doesn’t have to be rocket science kind of diet. “You just have to give lesser processing.
“In other words, let’s look at fruits. Why not eat your fruits raw, than to eat them after they have been put into cans and processed?
“Let’s look at mealie-meal. Why not eat mealie-meal which has just been ground but it’s not super refined?
“Let’s look at sugar, why not eat, in fact, there has to be as less sugar as possible because sugar leads to weight gain.
“It leads to what is called insulin resistance, which leads to hypertension. So the principle, it’s better for me to speak in terms of principle.
“If more vegetables, if more food which is cooked at home or in a restaurant, but as long as it is cooked food, it’s dangerous to go for these canned foods or things that have been processed so much for their preservation.”
On the issue of exercise, Dr Dhodho said he is not one to advocate for intense exercise which for example takes so much of someone’s dedication and commitment because it’s difficult to sustain.
“That’s why a lot of people who join gym clubs go there for just a few days and then they stop because it’s just difficult, maybe it becomes expensive.
“Let me just break it down simple like this. “Walking 7,500 steps has been seen at a global level to significantly contribute towards better overall health outcomes.”
On stress management, Dr Dhodho said there’s need for the body to release good hormones, happy hormones that causes the body to generally relax.
Cimas Health Group Chief Executive Officer, Vuli Ndlovu speaking during a recent function said: “regular screening is essential if someone is at risk of kidney disease due to diabetes, high blood pressure, or a family history of kidney problems.
“I strongly encourage routine visits to healthcare providers who can detect kidney issues early, especially for those with risk factors.
“Early detection and timely treatment can significantly slow the progression of kidney disease and improve long-term health outcomes.
“Additionally, adopting a healthy lifestyle is crucial in reducing the risk of kidney disease.
“Regular exercise helps maintain a healthy weight and lowers blood pressure, contributing to better kidney health,” said Ndlovu.
He further called on people to always monitor their blood pressure since high blood pressure increases the risk of kidney damage.
Ndlovu further called for a balanced diet, physical activity, and medication when necessary, in managing blood pressure.
“Maintaining a kidney-friendly diet is also vital. “A diet low in salt and processed foods but rich in fruits, vegetables, and whole grains supports kidney function and overall wellbeing. Small, consistent lifestyle changes can make a significant difference in protecting kidney health and preventing long-term complications,” added Ndlovu.
Chocky, a fitness bae said: “usually people have to consult a doctor for them to manage hypertension.
“If you have high blood pressure, maintain a regular exercise routine. Fruits and vegetables must also be a component of your diet
“With exercises you start with light weights but when you feel dizzy, you should take breaks in between the exercises.
“But the most recommended exercises is to take walks and swimming.
“Let me say it is good to consult first because we have different bodies that react differently,” added Chocky.
And while there can be several factors when it comes to hypertension, one thing is clear, maintaining a healthy lifestyle is crucial for managing this condition.
