I was first diagnosed with hypertension on the 10-Aug-2022. It was through a routine health check on the 5-Aug-2022. I was doing the 2 yearly check at Raffles hospital whereby the check up cost $300 but as a ST Engineering executive, i only need to pay $36 for the whole body checkup which include blood test, urine, stool, x-ray, ultrasound. I was a bit shock that my blood pressure was at 150/100 as i thought i have the blood pressure in control since i was exercising in year 2022 whereby i want to keep fit due to Covid19.
Upon the doctor’s advice for the blood pressure, i monitor for the subsequent days from 6-Aug-2022 till 10-Aug-2022, the blood pressure readings varies from 139/105 till 170/120 and also i was not having good night sleep whereby i need to take a leak a few times during the middle of the night. From there i did some research and my high blood pressure could be due to sleep apnea problem that i have. With this in mind, i look for my company doctor on the 10-Aug-2022 morning to have the diagnoses. The blood pressure that he measure for me is at 170/100 where he insisted that i take medication to bring the hypertension down first as he writes a letter of recommendation for myself to go Ng Teng Fong’s hospital for the ENT specialist check. I was prescribe 30 tablets of
amlodipine of which to consume 1 tablet per day. After the first day i consume the tablet, my blood pressure drop to 154/110. On the 11-Aug, my blood pressure drop to 142/105. On the 12-Aug, my blood pressure drop to 133/95. On the 13-Aug, my blood pressure drop to 125/85 almost to normal.
Doctor also tell me to take complex carbohydrates then process carbohydrates. This combine with exercise will control the hypertension. Doctor also share that eat fruits then juices as the raw form of fruits have a lot of fiber which is important. Banana is good for reducing blood pressure. Less salt / sodium so that the body does not retain more water and does not feel so thirsty. Examples of complex carbohydrates.
List of complex carbohydrates
Fruits include Apples, Bananas, Strawberries, Pears,
Legumes
and Seeds include Chickpeas, Green Beans, Soy Beans
Vegetables include Broccoli, Carrots, Cucumbers, Onions, Potatoes, Spinach, Tomatoes,
Whole Grains include Brown Rice, Barley, Oats, Wheat
Complex Carb food to avoid as it has less fiber include bake foods, cakes, cookies, crackers, hamburger buns, pancakes, pizza, rice cake, sandwich bread, waffles, white rice, pasta
In between 10-Aug till 13-Aug, i read up on information with regards to Sleep Apnea. With regards to Sleep Apnea, it affects everyone who snore for extended period of time. For myself, i have been having snoring problem ever since i get to know it in the army but i can always wake up fully charge in the morning as i have 7-8 hours sleep but i do feel tired in the afternoon, it could be i did not have a good sleep as i have sleep Apnea.
Tongue Exercise
With the research i did, i was able to identify the exercise that i can on my tongue to train as a muscle. Stretching the tongue to touch the chin by opening up the mouth for 5 times and holding for 5 secs. Stretching the tongue to touch the nose by for 5 times and holding for 5 secs. Tilting back the head and stick out the tongue for 5 times and holding for 5 secs. Closing the mouth, rolling the tongue back and stretch to the front teeth for 5 times and 5 secs. Closing the mouth, stretching the tongue to the left side of the chin and using a hand to push against it, like wise do it for the right side of the chin and using a hand to push against it. Do it for 5 times and hold for 5 secs. Lastly stretch the tongue by closing the mouth and pushing it against the lower teeth for 5 times and hold for 5 secs.
Breathing Exercise
Breathing in deeply and exhale and do it for 20 times. Massage the nose and face around the nose for 10 times. Doing a snort for 5 times. Base on medical experts, doing it everyday will yield results. So far from 10-Aug till 13-Aug, the frequency that i wake up indeed become lesser.
Sleeping Positions
Sleep on the side and also popped the pillow to where your neck and body can be fully supported. I will be trying that on the 13-Aug and hope that this will enable me to have deep sleep and better rest.
Day 5 : 14-Aug-2022
I have a good night sleep from 10pm to 2am and from 2am to 6:30pm. Total i got 8.5 hours sleep. I felt refreshed with 2 pillows rather than 1 pillow. I measure my blood pressure in the morning before i exercise. The blood pressure reading is measure at 137/92. After the exercise i measure my blood pressure, it is reading at 117/85. I will continue to sleep with 2 pillows. It is evening time at 6:11pm, i measure my blood pressure after exercise, it is reading at 117/86. Hope that i will have another good night sleep with 2 pillows
Day 10 : 19-Aug-2022
Visited Raffles Medical Hospital to get my health screener report. Everything looks good, i got no diabetics and no high cholesterol. Except for my blood pressure which i told the doctor i will be going to a specialist to check whether i have sleep apnea issues. I also showed her the high blood readings that i have diligently taking down. The blood pressure has been trending down since i took medication and my reading was at 110/78 when i took it on the 20-Aug. The doctor advice mi since the dosage of the high blood medicine i took was small, high probability that i will be off the medication but this has to been confirmed by the doctor. I thank her and it is great news to me. I will continue to exercise morning and relax in the evening except for sat and sun whereby to exercise in the morning and evening time.
Day 13 22-Aug-22
I went to pioneer polyclinic to visit the doctor and i was consulted by the care coordinator who told me to bring my blood pressure monitor next visit. Base on the readings i have taken for 13 days, although the blood pressure has went down and seems under control. The doctor will have the final say. After that i was consulted by the doctor who tell me that he cannot reduce the dosage yet. Although the blood pressure seems to be under control, the underlying issues is the sleep apnea which has to be resolve first. He asked about my appointment in NUH which i reply it is this Wednesday. I got another 4 months of medication to have my next appointment, for now is maintain 1 tablet per day. Doctor did share that if the next appointment shows significant drop, the doctor may consider to remove medication. I will look forward to that. For the time being i will continue to exercise morning for Mon and Friday and exercise morning / night for Sat/Sun. At the same time control my diet and do not drink any coffee till my next appointment in Dec. I have confidence that my blood pressure will be in control lessor than 130 / 80. I learned something new also as the medication that I’ve been prescribe, i cannot take any grapefruit or grapefruit juice as it will have side effects.
Day 19 28-Aug-22
I have changing my workout to a less intense workout to a 12 minutes per day workout for 7 days. I can see my blood pressure further dropping to 104/74 for the 2 days that i have doing the work out. Seems like my blood pressure is definitely under control. The key reason is also that after i see the specialist in NUH, the doctor diagnose that i could have some nose block issue whereby i am being prescribe steroid spray to open my nose. I was having a good solid 6+ hours sleep per day and i believe it helps to lower the blood pressure.
Day 89 7-Nov-22
I have changed my morning routine to exercise in the morning from every Tues / Thurs / Sat / Sun with a 2.4km jog coupled with a hands exercise for 3 sets. My blood pressure has further drop to 97 / 69 which i deem a further accomplishment. I have also shed some weight from 60kg to 58.5 kg. My target is to hit 55 – 56kg as my baseline.
Day 120 8-Dec-22
I have successfully reduced my medication to 1/2 a pill daily. The next review is 3 months time. I am still not out of the woods yet. I still need to continue to monitor my blood pressure and continue my exercise and diet. I’ve been exercising daily by jogging 2.5km every morning after i send my daughter to the school bus. As i exercise daily, i can find that my energy levels are much better and i don’t feel so lethargic.
Day 144 3-Jan-23
I have not been sleeping well when i was waking up 3-4 times in the middle of the night to go toilet at my in laws house. I was alarmed, i thought i am on the road of recovery. I thought that it could be that i am not used to sleeping at my in laws house in Indonesia. So i decided when i come back to Singapore, i will monitor whether i have any sleep apnea issues. For the next 1 month, although my blood pressure remains under control, it did not reach less than 120 / 80 and i was having bad sleep for a lot of days. On 31st Jan 2023, i decided i need to engage the cpap machine to assist on my sleep. After i used it on the 31-Jan-2023 night, the next day i feel refreshed and energetic not really dragging myself to exercise, my head seems to think clearly and i have more energy than before. For the next 1 month+ till my doctor consult i used the cpap machine and believe me, it makes a difference, coupled with the exercise i do daily and the tongue exercise i did, my body has sufficient rest and my blood pressure has slowly reduced significantly from 120+/90+ to less than 120/80+.
Day 205 10-Mar-23
My doctor consultation day. Although my blood pressure hovers around 120/80+, the doctor is uncomfortable to remove the 1/2 a pill and wants me to continue to take 1/2 a pill day till another 3 months to monitor. The target from the doctor is to reduce it to less than 120/80 in order to remove it totally. Although i did not manage to remove, i am hearten as my blood pressure has indeed drop to less than 120 / 82-83. I’m very sure by continuing my daily regime of exercise and diet, i will be less than 120 / 80. I’m also picking up back basketball which used to be daily exercise when i was 13-19 years old, it was only during army then i did not really play again. It is always shiok to play basketball and pit my shooting skills, i need to work on my shooting skills. Increase my exercise doing cross fit as well.
Day 295 11-Mar-23 to 5-Jun-23
I start to exercise daily jogging for 2.5km in the morning and doing 1.5km in the evening. I also start to sleep early at around 9+pm. I start to feel more energetic in the morning and also less tired during the day. I have been consistently build up the habit of jogging and for now i cannot imagine myself not jogging every day. On the 5th-Jun-23, showing the doctor on my blood pressure which has consistently maintain below 120 / 80. I was off the 1/2 pill. The next check up will be 1/2 year in later Nov to check on my blood for my whole body. I guess i have to keep on maintain my exercise regime. With the regime i started, there is no going back to the lifestyle i lead.
Day 465 6-Jun-23 to 22-Nov-23
I changed my exercise routine to do daily jogging of 4km in the morning and a 6km run on the Sunday morning by the Pandan Reservoir. I also do daily 100 pushups and 240 cross leg reps. My blood pressure has been maintain at 120 + / 85+. With also my blood test taken, it shows i am all my vitals and blood are at the normal range. I also take fruits on morning and eveing time taking either apple or banana or papaya. I also try to get at least 7 hours + of sleep with the HPB watch i got from health promotion watch. It monitors my sleep. I try not to nap in the afternoon during weekends which helps me to fall asleep. It has been 1 year+. Will have to continue to keep up the exercise and healthy food regime
