In This Edition

Facts About Blood PressureInterview with the Provost Dr Marcia Grant

Grooming CornerFood: Apple and Yam

Causes of Blood Pressure he exact causes of high blood pressure are not known, but several factors and conditions may play a role in its development, including:

lood pressure determines the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries, veins,capillaries (blood vessels), which carry the blood throughout the body.

ssential Hypertension: This is greatly in�luenced by diet and lifestyle. People living in the northern islands of Japan eat more salt per capita than anyone else in the world and have the highest incidence of essential hypertension. By contrast, people who add no salt to their food show virtually no traces of essential hypertension.

ther factors that can raise the risk of having essential hypertension include obesity, diabetes, stress, insuf�icient intake of potassium, calcium, and magnesium, lack of physical activityvv and chronic alcohol consumption.

econdary HypertensionWhen a direct cause for high blood pressure can be identi�ied, the condition is described as secondary hypertension. Hypertension can also be triggered by other abnormalities that cause the adrenal glands to secrete excess amounts of the hormones that elevate blood pressure. Birth control pills, and pregnancy can boost blood pressure.

lood pressure determines the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries, veins,capillaries (blood vessels), which carry the blood throughout the body.

ssential Hypertension: This is greatly in�luenced by diet and lifestyle. People living in the northern islands of Japan eat more salt per capita than anyone else in the world and have the highest incidence of essential hypertension. By contrast, people who add no salt to their food show virtually no traces of essential hypertension.

ther factors that can raise the risk of having essential hypertension include obesity, diabetes, stress, insuf�icient intake of potassium, calcium, and magnesium, lack of physical activityvv and chronic alcohol consumption.

econdary HypertensionWhen a direct cause for high blood pressure can be identi�ied, the condition is described as secondary hypertension. Hypertension can also be triggered by other abnormalities that cause the adrenal glands to secrete excess amounts of the hormones that elevate blood pressure. Birth control pills, and pregnancy can boost blood pressure.

FACTS ABOUT BLOOD PRESSURE

CONTROLLING BLOOD PRESSURE

Smoking, ObesityLack of physical activityToo much salt in dietExcessive alcohol consumption

StressOlder AgeGenetic InheritanceAdrenal and Tyroid Disorders

B

S

O

T

RANGE

< (120/80)

(140/89)

(140/90) -(159/99)

> (160/100)

STAGE

Normal

Border Line

Moderate

Severe

CHECK YOUR BLOOD PRESSUREAT THE HEALTH CENTER

1 Lose extra pounds and watch your waistline 2 Exercise regularly 3 Eat a healthy diet Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure by up to 14 mm Hg. 4 Reduce sodium in your diet5 Limit the amount of alcohol you drink6 Avoid tobacco products and secondhand smoke7 Cut back on caffeine 8 Reduce your stress If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises.

9 Monitor your blood pressure at home and make regular hospital appointments10 Get support from family and friendsA blood pressure reading has a top number (systolic) and bottom number (diastolic).

P�u�He�l��

Ashesi University Health Center Newsletter

Issue2 March-April 2014

E

page 2

You mentioned before that you were at Swarthmore and we would like to know if you were particularly interested in any sports.

Dr. Marcia: I played a whole range of sports for college teams, including tennis, basketball and soccer. We had Physical Education which was required in the curriculum.

Well, of course I guess you played out of interest but were there health concerns also?

I have played tennis since I was 10 years old so it’s something I really like to do. Swimming also makes me feel good. Now I know how it has helped me but when I was in college, I didn’t think of it that way.

Do you still do all of those things? Do you still play tennis or swim?

I do but I can’t swim up here. I’ve played tennis only three times since I came to Accra. I joined an International Women’s Club in Ghana. There’s me and three other women who are under forty. When I was in Pakistan, I was the only woman on the faculty and staff who played tennis and they wanted to have a tournament between faculty and students and so I got picked.

Really?!

Here I was playing 18 year olds and I’m like what am I doing?

Did they beat you?

I won the �irst round and then in the second round I lost. But it took twenty two games to lose. They just wouldn’t beat me hard enough.

Wow! I think you are pretty good if it took them that much effort.

Yeah they should have wiped me out.

How have you beni�ited from sports ?

Sports has been important to me, really, all my life. I’ve always even as a child, on the road outside my house played football and baseball with the boys and girls.

What is your view on exercise and sports in Ashesi?

Well I think we don’t have enough extra-curricular activities so I’m happy to hear about the ASC’s initiative to build a football pitch. I know it would happen because I’ve talked with the man who wants to �inance the project. He says if students’ are willing to give even a cedi for this undertaking he would �inance the rest(whisper, “so please do it). So do you do any form of exercise now?

Yeah I do every morning. Here is how it all started I have a disc that’s pinched slightly in my vertebrae and I can feel there’s a place that goes in spasm if my back is not bent properly. So I’m thinking. How am I going to go to a therapist, what can I do? So I thought, uh-huh! I must do my back exercises and then I did them. I’ll show you a couple of exercises and you’ll laugh.

Interview team: (we were really impressed )

Is there any way you think exercising and trying to keep �it has helped because you seem pretty energetic.

I am energetic and I’m sure exercising helps. As you get older you have to pay attention to your body. Your body forgives you when you are young, and you can go a year without exercising. But when you’re older, you really just need to take care of your body. Not only that but I also think food is important and I like food. I love to eat and cook. What I loved about France is that I bought fresh food at the market all the time, and I always bought them in season. it’s not just exercise but also how you eat counts. I don’t eat packaged foods, I don’t drink soft drinks and I don’t believe in Coca Cola. At all!

Our interview team had a chat with Dr. Marcia Grant, to learn about matters related to practical healthy life style and her coping mechanisms. Check out her tremendous ergonomics and indoor exercises. Have a wonderful read.

When was the last time you had a Coke?

Dr. Marcia: I don’t think I’ve had a Coke in maybe ten years. I mean I really don’t drink Coke. I don’t like soft drinks, they’re purely sugar. I love juice and perhaps if I can make my own juice, I prefer fresh orange juice or fresh grape juice. I love fresh juice. I don’t like packaged juice because it’s just sugar.

Interview team: It’s been wonderful talking to you

Dr. Marcia: It’s been wonderful too can’t wait to see your newsletter.

Dr Marcia Demonstrating Some of Her Usual Exercises

page 3

Apple

Should It Always be Rice?

YAM

B Medical Science in future will nolonger treat the human framewith drugs but rather will cureand prevent diseases with Nutirion - EDISON

FRUIT & DIET

Yam is a good source of energy; 100 g provides 118 calories.

It is mainly composed of complex carbohydrates and soluble dietary �iber, helps reduce constipation, decrease bad or "LDL" cholesterol levels by binding to it in the intestines

The tuber is excellent source of B-complex group of vitamins.

Provides adequate daily requirements of pyridoxine (vitamins B6, B1), ribo�lavin, folic acid, and niacin.

Fresh root also contains good amounts of anti-oxidant vitamin, vitamin-C.

Provides about 29% of recommended levels per100 g. Vitamin C has important roles in anti-aging, immune function, wound healing, bone growth.

Also contains good amount of vitamin-A and beta caro-tene levels. Carotenes convert to vitamin A in the body. These compounds are strong antioxidants. Vitamin A has many functions like maintaining healthy mucus mem-branes and skin, night vision, growth.

This tuber is indeed one of the vegetable rich sources of

minerals like copper, calcium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body �luids which helps controlling heart rate and blood pressure by countering hypertensive effects of sodium. Copper is required in the production of red blood cells. Iron is required for red blood cell formation.

EAT TO LIVE AND NOT LIVE TO EAT!!

High plant-nutrient content and also rich in dietary �iber

Anti-Oxidantand Low in Calories

Essential for normal growth, development and overall well-being

Essential for normal growth, development and overall well-being

High Vitamin-C content

try

Prevents diarrhoea and Neutralises irritable bowel syndrome

Boosts Immune SystemDetoxi�ies the liverPrevents Cataract

Averts hemorrhoidsPrevents gallstones

page 4

Many people think of guys as being carefree when it comes to their appearance, but on the contrary some guys care just as much as girls do about their appearance.

Foot Odour- Wear socks in your shoes, preferably cotton, which absorbs moisture and dries faster. And don’t forget to change them at least daily.

Wash and change boxers daily. do not wear very tight or wet underpants.

Change your bed sheets frequently since, you spend most of the night on it.

Barber hair as frequently as possible to prevent hair infections.

Floss and brush twice daily.

Bath twice a day for a fresh look.

Use Handkerchiefs and wipes to wipe off sweat before it dries up on your skin.

Adjust your diet/lifestyle. Reduce the odour through diet by avoiding proccessed food and highly spiced meals.

Body odour is directly linked to the waste products of the body. Watch diet carefully.

Avoid fast food, fried foods and any other processed foods that can contain a lot of chemicals. eg Indomie

Shave pubic hair very frequently to prevent odours in sensitive areas of the body .

Towels and Sponges must be dried after bathing. This will prevents organism that grow in damp areas like fungi and bacteria.

look good! Smell good! feel good!

total woman

Sweat and Body odour is directly linked to the waste products of the body. What you eat, to a large extent in�luences body odour. Avoid fast food, fried foods and any other processed foods that can contain a lot of chemicals. eg Indomie

Apply talcum powder to the armpits of your clothes and rub it in.

Change your bed sheets frequently since, you spend most of the night on it. Clean and change sanitary pads frequently during that time of the month as blood is a very good medium for bacteria growth.

Wash hair frequently, weekly is the best.

Know Your Brassier Size Bras minimize jiggling and shape the appearance of a girl's breasts. They're also helpful from a health stand-point to help prevent injury to breast tissue, back prob-lems, muscle tension, and even headaches.

they come in many sizes. CHEST SIZES these are 32, 34, 36, 40 etc. CUP SIZES (shown as letters — AA, A, B, C, D,DD etc.).

Measuring chest size: Run a tape measure across your chest above your breasts, under your armpits, and around your back. If your chest measurement comes out as an odd number (such as 31 inches or 33 inches)

Cup measurement: when you're measuring for cup size, run the tape measure around, across the fullest part of your breasts.

Write down this number. Now subtract your chest mea-surement. If the difference between the two numbers is less than 1 inch, your cup size is AA. If it's 1 inch, your cup size is A, 2 inches-B, 3 inches-C and so on.

total man

GROOMING CORNER

Paying attention to the aura and odour around us is also part

of socio maturity

HIV/AIDS IS STILL REALPROTECT YOUR DREAM

sharon israel nana ama

EDITORIAL

EPEER

DUCATORS

BJoin The Ashesi PEER EDUCATORS

BIf You Don’tTAKE CAREof your BodyWHERE LIVEWOULDYOU

A peer educator is a selfless person with the expertise to help others

Our educational approach.we focus on health, business, academic and social life

Up Coming Events

onTuesday 18th, March atthe MPR.

4:30PM

Laughter Day April, 2014.

050 1331 668

Peer Educators Aerobic Session, 18th March,2014.

Emergency Health LineBlood Donation 16th April, 2014

Total Woman with guest speaker, 24th March,2014.