Kern Family Health Care | Family Health | Fall 2019

FAMILY HEALTH 7 KFHC mailing address: 2900 Buck Owens Blvd., Bakersfield, CA 93308 Blood pressure: How to bring it down High blood pressure is a serious health threat. If yours is too high, your doctor may suggest medication. But there are changes you can make right now to help bring it down: y  y Cut down on salt. Aim for less than 1,500 mg a day— about a teaspoon. y  y Be active. Exercise for 90 to 150 minutes a week. Walking can help lower blood pressure. y  y Limit alcohol. Health experts suggest no more than one drink a day for women and two for men. y  y Don’t smoke. Smoking raises blood pressure. Here’s what else you can do to take control of your blood pressure: y  y Know your numbers. For most people, normal blood pressure is 120/80. Older adults may have a higher risk for high blood pressure. Ask your doctor about what your numbers should be. y  y Check it often. Get a blood pressure monitor so you can check it at home. If it’s higher than normal, talk to your doctor. y  y Keep a record. Write your blood pressure readings in a journal or keep track with your phone. Review patterns at your next doctor visit. When you manage your blood pressure, you also lower your risk of heart attack, stroke and other serious health problems. Sources: American Heart Association; National Heart, Lung, and Blood Institute Be active, be safe As the days grow shorter, use these safety tips to stay safe when you go for a walk. Prepare for your walk 1. Be seen. y  y Wear bright and colorful clothes during the day. y  y Wear reflective clothing at night. 2. If it’s dark, use a flashlight to see and be seen. 3. Wear sturdy shoes that support you. 4. Plan your route. 5. Use traffic signs and signals. 6. Always check for distracted drivers. 7. Walk with friends and watch out for each other. Use sidewalks 1. Walk on the sidewalk when possible. 2. If there is no sidewalk, walk facing traffic. Cross the street safely 1. Stop at the curb or at the edge of the road. 2. Look left, right, left for moving cars before stepping into the street. 3. If you see a car, wait until it goes by. Repeat step 2. 4. When you are sure no cars are coming, begin crossing. Do not run! Keep looking left, right, left while you cross. No matter the time of day, always be aware of your surroundings. Distractions, like smartphones and loud headphones, can put you in danger. Source: National Highway Traffic Safety Administration CHECK OUT walking safety tips below.