are around 11 million people in Nigeria living with heart and circulatory
diseases and 1 in 2 of us will experience a heart or circulatory condition
during our lifetime.
However, making small changes to your daily routine can make a big
difference to your heart health, which in the long term could help reduce your
risk of heart and circulatory related conditions such as diabetes, stroke,
vascular dementia orheart disease.
some of the ways which you can improve your heart health and support us during
concerned about your blood pressure, speak to your physician or a pharmacist.
You can normally get it checked at your clinic or local pharmacy. Having high
blood pressure means youâre at an increased risk of having a heart attack or a
stroke, so it's really important that you know your numbers.
30-40 % of adults in Nigeria have high blood pressure, which can be caused by
unhealthy habits. Being overweight, drinking too much alcohol and not doing
enough exercise are all examples of factors which can increase your risk of
getting high blood pressure.
great utility in having blood pressure measuring equipment at home and /or on
your electronic devices and actually using them.
age or ability, exercising can help to improve your general wellbeing. In fact,
regular physical activity can help to reduce the risk of developing heart and
circulatory disease by up to 35 per cent. Just taking 20 to 30 minutes from your day to exercise, whether that
is going for a run or a walk, can help make such a difference to yourheart.
year, While not all of us are ready to run a marathon why not take inspiration
from those running it and put our lovely bodies to the test with hikes, cross
country walks , exercise retreats and join online workout platforms like
Fitbit,Nike,Thenx and add pedometers to our electronic devices.
A healthy and
balanced diet can help to reduce your risk of heart and circulatory diseases,
such as type 2 diabetes and high blood pressure and can help you to maintain a
healthy weight. It can also help to lower your cholesterol levels.
Even if you already have a heart condition, eating healthily can still be
of benefit to your heart health. Try to eat plenty of fruit and vegetables,
nuts, seeds, pulses and wholegrain varieties of bread, rice and pasta. You
should also look to choose options that are lower in saturated fat, salt and
sugar where you can.
you need some tasty recipes to get you started, check out our other online
blogs which has plenty of delicious options.
on the SandMan challenge
up to take on our SandMan
challenge this March. Challenge yourself, your family, or your
friends to give up chocolate, cake and biscuits, or all three, for 31 days, to
help raise awareness and possibly funds for heart disease and lifestyle
The awareness and funds that you
help raise from the SandMan challenge will help channel
research into conditions such as heart attack, stroke and vascular dementia.
Become a Sands lifesaver
rate for out of hospital cardiac arrests in Nigeria is at best dismal and every
minute without CPR or defibrillation can reduce the chances of survival by up
to 10 per cent. You can learn how to save a life by performing CPR in just 15
experienced in CPR why not help to train others including friends, family and
work colleagues. Training more people in life saving skills such as CPR,
defibrillator awareness and the recovery position will help to create a nation
of life savers, meaning that in an emergency, youâll know what to do.
will be a FirstAid/BLS online course coming soon on our webapp and the mobile
app when it is fully functional â it could end up saving a life.
Be kind to yourself
wonât cause heart and circulatory diseases, but it can lead to unhealthy habits
that may increase your risk. Making sure you get plenty of rest, eat a healthy
balanced diet, exercise regularly and keep in touch with friends and family for
support can really help improve your wellbeing.
Itâs important to understand that
itâs normal and okay to feel stressed at times and there is support out there if you
need it. If you need additional information on understanding stress and how it affects the heart we will be post blog worthy,
informative articles on the subject in your Sandsclinic web app.
living/coping with heart disease
There are many
ways that you can help those living with heart and circulatory diseases. By
becoming a volunteer - whether privately, for a good cause â or by supporting
at an event - youâll be playing a crucial role in helping those living with
cardiac or circulatory disease and raising awareness +/- research .
also help you stay physically active and do wonders for your sense of
wellbeing. Infact, surveys found, nearly 7 in 10 (68%) respondents stated that
volunteering has improved their mental health. Itâs also a great way to meet
new people and become part of a team.
Lets keep our hearts in safe hands,
here and beyond the sands.
Odigwe MRCS(Eng) SandsClinic .