An Ounce of Prevention

​The idiom says, "an apple a day keeps the doctor away," and this works amazingly well, “providing you can throw straight.” With that said, who really enjoys visiting the doctor? Visiting the doctor’s office tends to make some of us feel apprehensive, especially when we have a particular concerned. And it is often the case, those unsettling feelings come from not knowing what to expect, therefore, we tend to procrastinate and prolong our healthcare routine which can be consequential.

In one of this week's episodes, my guest advocated the importance of preventative health care to avoid a serious health situation, hence, he authored "Ounce of Prevention is Worth More Than You Can Imagine."

If there is something I have learned on my show, most people have a story to tell that served as the impetus of what defines them today, especially in their field of discipline. And doctors and nurses are no exception, they care about your health more than you may give them credit for.

My guest advocates that we need regular    health screening as a preventative measure for top pervasive health concerns such as hypertension or high blood pressure that is so insidious in causing so many health issues. However, I am here to tell you there is no one better other than you as a healthcare advocate, so take control of your own reins by knowing the reality of your personal health. For example, every time I visit my primary physician, my blood pressure is unusually high that my doctor immediately wants to put me on medication, but I resist because I know better.

For many, going for a  doctor's office visit seriously makes them feel like blowing a gasket, it freaks them out, their palms begin to perspire, and feel their heart palpitating, even though there is nothing to be afraid of since it is only a routine checkup. In my case, I just have an aversion to the medicine smell of the office and the impatient feelings of sitting in the waiting room. Incidentally, that is why I would have never made a good doctor, I would not have had any patients. LOL!

In fact, that sudden peak in blood pressure we experience while visiting the doctor is so common, it has a clinical name, called white Coat Hypertension or White Coat Syndrome. When visiting your physician, the cortisol hormone level creates an anxiety-induced hypertension or blood pressure spike while sitting in a medical environment, where otherwise, sitting in a home environment is perfectly normal, this aptly describes my systolic and diastolic pressure. And I wonder how many are taking medication unnecessarily because of this syndrome.

Circling back to my doctor wanting to put me on medication, I simply suggested for me to log my pressure for 2 or 3 weeks and revisit the subject, he agreed, and happily, I do not require medication. However, a valid question to ask myself, I wonder in what other situations does my blood pressure tends to spike? It could well be the onset of hypertension after all if I do not control my anxiety in whatever situation. So, I have learned to apply relaxation techniques!

Simple techniques such as  distracting yourself by focusing on other things than the pressure test itself can be effective while visiting your physician. For example, focus on the pictures on the wall, anything that is trivial, what you enjoyed about lunch, other than the intimidating medical equipment in the examination room. And do not chatter as a distraction during the pressure test which will elevate the result 3 or 4 points, just save that thought after the fact.

Try the 4-6- or 8 box breathing technique which I have mentioned before in other articles.

Again, simply inhale through the nose and hold it for 4-6 or 8  seconds in your belly, whatever is comfortable for you, then exhale slowly for the same count, and then inhale until after the same count. And repeat this cycle for at least 3 times. Obviously, while in the process, your mind will be trained on something else, thus the pattern will calm down  the fight-or-flight reaction and will mitigate the body’s natural cortisol or stress hormone. The trick is to try to complete the breathing pattern cycle before they ever test your blood pressure and continue  the process  up until and before the test is performed.

There is always the hustle-and-bustle in the doctor's office where this too can make a person nervous. So, why not request a quiet exam room when making the initial appointment? In other words, out of earshot of all the commotion, therefore, out of mind, and the simplicity of this technique may make the difference for you!

This may sound a little counter intuitive but take a brisk 20-minute stroll before the doctor's appointment. A short walk is plenty enough to assist your rhythmic breathing which will decrease your blood pressure by placating the stress response, and in effect,  much like the breathing technique we discussed but with a wonderful scenic experience.

Years ago, I would view the Johnny Carson show and I remember a frequent doctor as a guest who would always advocate drinking lots of water, and for good reason. Not only does water lend itself to  calming the nervous system, but it also flushes out the body's sodium or salt which is a known culprit of elevated blood pressure. In efforts to knock down your blood pressure you are going to need to intake lots of water at once. Try your best to chug down a couple of big glasses of water, and do not just sip it, unless the purpose is only to stay hydrated. And after your medical appointment and before going home, make sure to visit the little boy's room, trust me on that one.

Sorry, but it must be said, 30 minutes of physical activity or exercise for at least 3 days a week works miracles for heart health in general, so if you can try, strike the word (try) which tends to come with an excuse. "Just do it!"

The expression (just do it) reminds me of when my little guy while sitting in the back seat of the vehicle asked me a question of which I cannot recall. But, as a parent we try not to be hasty and I replied, "let me think about it," upon which he quickly responded, "don't think about it," "just do it." The allegory of the story is that sometimes we think too much, that we think ourselves out of doing something of great benefit like exercise. But we must admit, exercise is indisputably a routine that allows for an elevated level of quality of life and can be enjoyed long-term. ,

Another strategy to push back on the white Coat Hypertension syndrome is to  eat a banana, or any potassium-rich food that can notably improve your blood pressure test. Yes, a bit of electrolyte will help regulate the circulatory system and the heart palpitation, or any potassium-rich food is worth considering. I suppose you can take potassium supplements, but it takes days or weeks to make a meaningful difference in your blood pressure. The endeavor is to have a positive effect in just 1-2 hours before visiting your physician. So, enjoying a sweet potato, a bit of broccoli, or some cooked spinach to name a few culinary delights will set you up for a happy and satisfactory doctor's appointment.

Additionally, nutritionists will tell you  that certain foods have been shown to ameliorate blood flow and sustain heart health, including garlic, onions, berries, citrus fruits, leafy greens, and beets, you cannot beat that,   among many other foods.

The crux of the issue is, we want to improve artery functionality and lower blood pressure by assisting blood vessels to relax, which opens the circulatory system and certain foods providentially will do this for you. For example, citrulline, an amino acid or protein,  a substance found in the white part of the rind in watermelon has been shown to dilate arteries for improved blood flow and  can also improve  the human libido.

Incidentally, keeping certain foods off the table is just as important as what we eat before our doctor's visit. Try to be conscious of avoiding fatty meals jammed with sodium for at least 48 hours before your medical appointment. And if you are a smoker, it is time to seriously and completely refrain from this deleterious habit, give yourself an extra health bonus.

It is almost superfluous to suggest taking a nap prior to your doctor's appointment, but a good power nap lasting no more than an hour will decrease the level of your overworked heart. So go ahead before your appointment and enjoy a bit of shut eye, but if you are at your place of employment, just tell your employer it is a recommended prescription from your doctor. Good excuse eh!

Another tip I found is to make your appointment FOR later in the afternoon. Since your blood pressure is typically higher during the morning, it is only reasonable  to schedule your appointment later in the day, especially since your metabolic rate naturally slows down  which translates into lower  blood pressure.

Yes, I know, healthcare can be frustrating, but it does not have to be. And to reiterate the most crucial point in this article, take full control and be your own healthcare advocate. It only takes an Ounce of prevention!