Janina Writes Here: How to Keep Your Heart from Breaking

And no, I'm not talking about that figurative thing we all blame whenever we love and lost (the culprit's your brain, by the way), but that amazing beating four-chambered organ that brings precious blood to your cells and keeps you alive. That, and the arteries that act as roads and highways for what I, as a self-proclaimed frustrated poet of the allied medical profession, call as the Elixer of Life.

One thing I learned from Nursing school is that when the cardiovascular system (heart, blood vessels, and blood) fails, everything goes down the drain eventually. This means that any disease affecting these organs can lead to the end of life as we know it or simply to the end of life. According to the Department of Health, the top two causes of mortality in the Philippines are heart diseases and vascular diseases (1). Hypertension is one of the conditions afflicting the cardiovascular system, and is also the focus of the World Health Organization's 2013 World Health Day.

WHO Banner for 2013 World Health Day

Hypertension is a condition wherein the pressure of the blood inside the arteries are above normal. The bad news is that a high BP can cause stroke, kidney, and heart problems (2) All over the world, diseases which root from hypertension have killed billions. The good news is that since hypertension can be caused by many lifestyle-related factors and it is also preventable.

Basing from the causes of hypertension here are some non-meds ways to prevent (and control) BP shoot ups:

1. Junk the chips and nibble on rabbit food.
I don't know about you, but there is nothing more refreshing to me than a nice crispy apple to snack on and I'd choose orange juice over cola any day. I like junk food, but real food is still the best. Processed stuff and fast food are high in salt, which is used as preservative and flavor enhancer. Unfortunately, sodium, a main chemical comprising regular table salt, is a water retainer. Like my critical care nursing instructor said, "where sodium goes, water follows". Water is usually good for the body, but too much water increases the blood volume unnecessarily, which does not only put a strain on the heart, but also increases the pressure in the arteries.

2. Turn off the TV (or the computer) and explore the world.
I am as addicted to Facebook, Pokemon, and the Wikipedia-ing random stuff, but this kind of past time is a huge contributor to unwanted tummy fat, which is a health risk as well as unflattering. Most people in an 8 to 5 job are already spending too much time sitting around with very little physical activity. As much as I love seeing my Charmander evolve to its fearsome last form like the next nerd, spending the weekend in the same position and barely moving is not good. This is actually a pretty serious problem. I mean, honestly, how many hours do YOU spend on Facebook, or playing online?

Obesity is a major risk factor in developing cardiovascular diseases. Fat plaques build up around arterial walls, narrowing the vessel and rendering it less flexible. The result? High BP.

3. Get a-movin'!
If you're like me, you're probably financially poor and forever busy. This means that you, like me, have neither the time nor the cash to get into a gym. That sucks, but that's no excuse to not get any exercise. Walk, use the stairs, and, instead of working out on a stationary bike, get on a real one and use it to go to work or to the market. Not only will you be much healthier because of the physical activity, you'll also saving mother nature and yourself from bankruptcy secondary to gym dues. Good deal.

4. Be happy.
Being pissed off is NOT good for your heart. The adrenalin produced when a person is angered increases the heart rate (thus, the volume of blood pumped out) which leads to the blood pressure shooting up.

Chill. Being angry all the time can't be good for you. Breathe deeply for ten counts. Do yoga. Meditate. Read a book. Watch Alex Goot on Youtube and enjoy good music. Go to a buddy and tell jokes and laugh. Sleep on the beach. Exercise catharsis through blogging about your anger and negative emotions. Or if you're like me, spend 10 minutes just standing in the shower, literally chilling.

I hope these reminders are helpful in controlling your blood pressure and safeguarding your heart from breakage via hypertension. Remember: being healthy doesn't have to be difficult.

From us at the Philippine Health Bloggers Society, Happy World Health Day!