Silent Hypertension in Young Adults: Why More People Under 40 Are at Risk Than Ever

The Illness You Don’t Feel, Until It’s Too Late

Chinedu is 29, works in Lagos, and barely has time to breathe between traffic, deadlines, and side hustles. He feels “fine”, no headaches, no dizziness, nothing alarming. Then one day, during a routine check at a pharmacy, his blood pressure reads 160/100 mmHg. 

He laughs it off at first. “I’m too young for that.” But he isn’t. Across cities like Lagos, London, Mumbai, and New York, a quiet shift is happening. High blood pressure, once associated with older adults, is increasingly affecting people in their 20s and 30s. And the most dangerous part? It often comes with no warning signs. This is why it’s called silent hypertension.

What Is Silent Hypertension?

Silent hypertension refers to consistently elevated blood pressure without noticeable symptoms. According to the World Health Organization (WHO, 2023), hypertension is defined as blood pressure readings of 140/90 mmHg or higher.

Why “silent” matters

Most young adults expect illness to come with clear signals, pain, fatigue, or discomfort. But hypertension can quietly damage the body for years before complications appear.

By the time symptoms show, the damage may already include:

• Heart disease
• Stroke
• Kidney failure 

Why Young Adults Are Now at Risk

1. Urban Stress Is Becoming a Global Health Hazard

From Lagos traffic congestion to high-pressure corporate life in the UK or US, stress is no longer occasional, it’s constant.

• In Nigeria: Long commutes, unstable power supply, financial pressure
• In the US/UK: Job insecurity, burnout culture
• In Asia: Competitive work environments and long working hours

Chronic stress triggers hormonal responses that raise blood pressure over time (American Heart Association, 2022).

2. Diets Are Changing, But Not for the Better

One major driver of hypertension is excess sodium intake.

Regional realities:

• Nigeria & West Africa: Heavy use of seasoning cubes, processed foods, and salty snacks
• US/UK: Ultra-processed meals, fast food culture
• Asia: High-sodium sauces like soy and fermented condiments

The WHO recommends less than 5 grams of salt per day, yet most people consume nearly double that (WHO, 2023).

What people get wrong

Many assume “home-cooked food” is always healthy. But if it’s loaded with salt, it can still raise blood pressure significantly.

3. Sedentary Lifestyles Are the New Normal

Even in regions where physical labor was once common, lifestyles are shifting.

• Desk jobs replacing active work
• Increased screen time globally
• Reduced walking due to transport dependence

The CDC (2023) links physical inactivity directly to increased hypertension risk.

4. Alcohol, Smoking, and Energy Drinks

Young adults are increasingly exposed to:

• Alcohol consumption culture
• Smoking and vaping
• High caffeine/energy drink intake

These habits contribute to temporary spikes and long-term elevation in blood pressure.

5. The “I’m Too Young” Mindset

This may be the most dangerous factor.

Many young adults:

• Don’t check their blood pressure
• Ignore early warnings
• Avoid hospitals unless seriously ill

In parts of Africa, healthcare access and cost also delay routine check-ups.

What Does Hypertension Feel Like? (Spoiler: Often Nothing)

Here’s the reality:
You may feel completely normal.

In some cases, people report:

• Mild headaches
• Fatigue
• Nosebleeds

But these are inconsistent and unreliable.

This is why routine screening is critical.

Real-Life Impact: Different Regions, Same Problem

Nigeria & Africa

• Late diagnosis due to limited routine screening
• High salt intake from local cooking habits
• Financial barriers to healthcare

US & UK

• Early detection is more common
• But lifestyle diseases driven by obesity and processed foods

Asia

• High sodium diets combined with intense work culture
• Rising hypertension rates in urban populations

Despite different environments, the outcome is the same:
More young adults living with unmanaged hypertension.

How to Prevent Silent Hypertension (Practical and Realistic)

You don’t need expensive solutions. Small, consistent habits can make a big difference.

1. Check Your Blood Pressure Regularly

• Use pharmacies or clinics offering affordable checks
• Consider home monitors if accessible

Tip: Even once every 3–6 months is better than never.

2. Reduce Salt, Without Losing Taste

Instead of drastic changes:

• Gradually reduce seasoning cube usage
• Use natural spices (garlic, ginger, herbs)
• Limit processed snacks

3. Move More, Even Without a Gym

You don’t need a fitness subscription.

Try:

• 30-minute daily walks
• Taking stairs instead of elevators
• Active chores (cleaning, errands)

WHO recommends at least 150 minutes of moderate activity weekly (WHO, 2020).

4. Manage Stress Intentionally

This looks different depending on your environment.

• In busy cities: Schedule downtime
• In high-pressure jobs: Set boundaries
• In low-resource settings: Use community support, social interaction

Simple tools:

• Deep breathing
• Journaling
• Reducing overload where possible

5. Rethink Your Drink Choices

Cut down on:

• Sugary sodas
• Energy drinks
• Excess alcohol
  

Replace with:

• Water
• Unsweetened beverages

6. Sleep Is Not Optional

Across regions, sleep is often sacrificed.

But poor sleep is linked to hypertension (NHS, 2022).

Aim for:

• 6–8 hours per night
• Reduced screen time before bed

Common Misconceptions About Hypertension

❌ “I’m young, so I’m safe”

➡️ False. Rates are rising among people under 40 globally.

❌ “I’ll feel it if something is wrong”

➡️ Not true. It’s often symptomless.

❌ “Only unhealthy people get hypertension”

➡️ Even slim, active individuals can develop it.

Conclusion: The Earlier You Act, the Better

Silent hypertension doesn’t announce itself. It builds quietly, through daily habits, stress, and small lifestyle choices.

The good news?
It’s one of the most preventable health conditions.

Whether you’re in Lagos, London, or anywhere else, the steps are simple:

• Check your numbers
• Adjust your habits
• Stay consistent

Because when it comes to blood pressure, what you don’t feel can still harm you.

When was the last time you checked your blood pressure?

Make it a priority this week. Encourage a friend or family member to do the same, because awareness could save a life.

References

American Heart Association. (2022). Stress and blood pressure. https://www.heart.org

Centers for Disease Control and Prevention (CDC). (2023). Facts about hypertension. https://www.cdc.gov

National Health Service (NHS). (2022). High blood pressure (hypertension). https://www.nhs.uk

World Health Organization (WHO). (2020). Guidelines on physical activity and sedentary behaviour. Geneva: WHO.

World Health Organization (WHO). (2023). Hypertension fact sheet. https://www.who.int

Journal of Hypertension. (2024). Global trends in hypertension among young adults.

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Addiction: Symtoms, Possible Causes and Cure

"Addiction" is utilized more frequently today than any other time in recent memory.  We hear it connected to the even the most amiable practices, similar to a most loved TV appear or nibble nourishment. However, the term can likewise allude to a risky infection. Genuine compulsion is more than a negative behaviour pattern. It is a fixation on a self-dangerous substance or conduct.

According to Psychology Today, Addiction is a condition that results when a person ingests a substance (e.g., alcohol, cocaine, nicotine) or engages in an activity (e.g., gambling, sex, shopping) that can be pleasurable but the continued use/act of which becomes compulsive and interferes with ordinary life responsibilities, such as work, relationships, or health. 

It is characterized by compulsive engagement in rewarding stimuli, despite adverse consequences. Users may not be aware that their behaviour is out of control and causing problems for themselves and others.

People with an addiction do not have control over what they are doing, taking or using. Their addiction may reach a point at which it is harmful.  The subject matter of addiction is questionable.  As a result of this, it's not difficult to see why the truth of addiction stays unclear. Is addiction a physical problem? How does it come to stay? Is it genetic? Can it be cured? These are habitual inquiries that frequently have complex answers, but the lack of concrete resolution does not prevent successful cure.

When a person is addicted to something they cannot control how they use it, and become dependent on it to cope with daily life.  It is also noted that some habits eventually leads to addiction.  Habits are controlled but addiction takes control of you.  

At the point when referring to any sort of addiction, recognize that it is not just a quest for delight and that addiction has nothing to do with one's ethical quality or quality of character.

There are different types of addictions.  According to Stedman’s Medical Dictionary “habitual psychological or physiological dependence on a substance or practice that is beyond voluntary control,” An individual can be addicted to a number of things; some may be more dangerous compared to the others.  The following are common addictions, they include:

 

1. Drug or Alcohol Addiction
2. Tobacco Addiction
3. Sex Addiction
4. Food Addiction
5. Gambling Addiction
6. Caffeine Addiction
7. Shopping Addiction
8. Exercise  Addiction
9. Tanning Addiction

Addiction is usually destructive in nature and often gets worse with time.

How do we know the symptoms of Addiction?

The symptoms of addiction may vary from person to person.  Though, most addictions have a set of features that may arise either unexpectedly or over a phase of time and they may include:

1. increased use of or obsession with the substance
2. change of lifestyle, social activities, or friendships in order to accommodate use or behavior
3. loss of interest in hobbies, goals, or activities that used to bring joy
4. pushing away close family members and friends who may be able to detect a problem
5. loss of employment or other negative work-related problems
6. extreme changes in personality—someone who was once outgoing and social may become withdrawn, or vice versa
7. loss of control over frequency or quantity of use
8. repeated failed attempts to control or stop the addiction

This is just to mention a few.  Addicts become expert at hiding their behaviour which allows them to maintain access to their addiction without discovery. As a result, it’s not always easy to spot addiction from the outside.

What Causes Addiction?

Science has revealed that an addicted person’s brain follows certain patterns that can cause both a physiological and psychological dependence.

Most addiction experts also agree, conversely, that addiction is typically caused not just by physiological responses in the brain. According to the National Institute on Drug Abuse (NIDA), factors like heredity, environment, mental health, and diet may also play a role in the onset and development of addiction. In fact, several factors are usually involved, which can make addiction a complex condition both to prevent and treat.

Treatment / Cure for Addiction

Since addiction is a mental and physical problem, it is commonly regarded with customary strategies, for example, drug therapy and counseling.  Rehabilitation centre with effective programs are the way forward for many addicts.  Most doctors utilize support groups led by addicts to assist other addicts which they call the 12-step program.  

When it comes to drug addiction and other related substance, some medications are available to treat drug addictions which are strictly to be taken under the supervision of the doctor.   Other non traditional method may include brain simulations therapies that are targeted to people with more than one disorder like drug addiction and depression.

Finally, professionals believe addiction cannot be cured but can only be managed. Recovery from addiction is an ongoing process; therefore it may take a lifetime for a chronic addict to recover from such habit.   According to Health Line, for best results, doctors usually recommend a combination of lifestyle and behaviour changes in addition to medical-based therapies.  Also, an addict must be willing to change his or her behaviour, stop using drugs or engaging in the addictive behaviour, and seek help before the process of recovery can even begin.

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Vitamins You're Not Getting Enough Of

Despite all the food we consume, we would think we are getting all the nutrients we need, but its not so.  Below are the vitamins you're most likely short on, plus easy ways to boost your intake.

Vitamin B6 

 This important vitamin helps the body produce serotonin and norepinephrine, two chemicals that facilitate communication between the brain and nerve cells, which is crucial for keeping body processes like the immune system and metabolism humming along. Some studies show that a B6 deficiency can cause problems that affect the nerves, skin, and circulation; other research shows supplementing can improve memory loss, diabetes, asthma, ADHD and acne.

How to tell if you're lacking: Deficiency is more common in alcoholics and people with liver and kidney issues or an overactive thyroid. You're also more likely to lack B6 if you're a vegetarian, vegan, or lactose-intolerant, as this vitamin is found in poultry, lean meat, seafood, milk, and yogurt.

How much you need: Adults ages 19 to 50 need 1.3 milligrams every day; older women need 1.5 milligrams and older men need 1.7 milligrams.

Get more: legumes, carrots, spinach, peas, potatoes, milk, yogurt, cheese, eggs, fish, liver, meat, and fortified flour and cereal grains

Vitamin D

Known as the "sunshine vitamin," D is produced when the skin is exposed to the sun. Considering the amount of vitamin D we get from food sources is minimal—and the amount of time we're spending outside, without sunscreen, is at an all-time low—it's no surprise that the Centers for Disease Control and Prevention (CDC) has reported that 32% of both children and adults in the U.S. are deficient. Experts are concerned about this, as too little D has been linked to everything from increased risk of cancer and heart disease to severe asthma in children.

How to tell if you're lacking: Signs of too little vitamin D may include bone pain, muscle weakness and feeling down (one study found that those who were low on vitamin D were 11 times more likely to be depressed than those with normal levels). Another sign, says Brown: Getting sick more often than usual. "Vitamin D is a key player in a healthy immune system," she says.

How much you need: A blood test is the best way to check your vitamin D levels, and the target range is somewhere around 45 to 50 ng/mL; the amount you'll need to supplement depends on how close or not you are to that target. While the official recommendations are 600 IU for those age 1 to 70 and 800 IU for those older than 70, many experts believe that recommendation should be somewhere in the 1,000 IU to 6,000 IU range, so it's important to work with your doctor on finding the right dose for you.

Get more: fatty fish (salmon, tuna, mackerel), beef liver, cheese, egg yolks, and vitamin D-fortified milk and orange juice  

 Vitamin C

This vitamin does double-duty as an antioxidant: It helps block cell mutations triggered by dangerous free radical molecules; C also aids wound healing, cartilage repair, and the maintenance of strong bones and teeth. Research suggests it's a powerhouse in battling the common cold. Studies show that people who take vitamin C supplements on a regular basis have milder symptoms and shorter colds. 

How to tell if you're lacking: First signs tend to be fatigue, muscle and joint pain, and easy bruising; dry skin, swollen or discolored gums, and poor wound healing can also clue you in to a lack of C. Chronic deficiency (that lasts three months or more) can lead to an illness called scurvy, which can cause lethargy and in advanced cases, jaundice and fever. 

How much you need: Women need 75 milligrams a day; men need 90 milligrams. 

Get more: citrus fruits, cantaloupe, kiwi, mango, papaya, pineapple, berries, broccoli, Brussels sprouts, spinach, leafy greens, sweet potatoes, and winter squash.

Vitamin B12

Like B6 and other B vitamins, B12 plays an important role in keeping the metabolism humming. It's also crucial in the formation of red blood cells and DNA, says Brown, as well as supporting the health of the central nervous system.  

How to tell if you're lacking: Studies have shown that not enough vitamin B12 can lead to mental disorders such as depression and anxiety, muscle weakness or stiffness, incontinence, low blood pressure, and vision problems. Also, if you're a vegetarian or vegan (or have simply scaled back on the amount of animal products you eat for health reasons), there's a greater chance you'll be deficient thanks to the fact that, like vitamin B6, most food-based sources of B12 come from animal products. 

 

How much you need: Those 14 years old and up need 2.4 micrograms a day; pregnant women need 2.6 micrograms daily and breastfeeding women need 2.8 micrograms a day.  

Get more: organ meats, shellfish, meat, poultry, eggs, milk, and other dairy foods, some fortified breakfast cereals and nutritional yeasts

 As we have seen, these vitamins are very essential to the function of the body.  But our body lack these vitamins on regular basis, therefore we should replenish ASAP before they are completely used.

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MY HEALTH TIPS: Cheap Sources of Available Proteins

MY HEALTH TIPS: Cheap Sources of Available Proteins: P roteins are the building blocks of life. Every cell in the human body contains protein.    The basic structure of protein is a chain of...

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Cheap Sources of Available Proteins

Proteins are the building blocks of life. Every cell in the human body contains protein.   The basic structure of protein is a chain of amino acids.

You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.   Protein foods are broken down into parts called amino acids during digestion. The human body needs a number of amino acids in large enough amounts to maintain good health.

Amino acids are found in animal sources such as meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). You do not need to eat animal products to get all the protein you need in your diet.  Some of the best sources of protein include:

Eggs

Eggs are Loaded with high-quality protein and cheap, eggs certainly deserve mentioning. Just one egg provides 6 grams of protein (11% of the daily value). The composition of vital amino acids, branched chain amino acids and glutamic acid make egg protein the ultimate source for helping your muscles recover after a workout.

Canned Tuna

If you still want your meat, (and its high protein content) but can’t afford the stuff behind the seafood or meat counter, here’s your best option. A single, five-ounce can of tuna yields almost 30 grams of protein. However, studies have shown that mercury found in tuna can be harmful to your health. According to the

FDA you can safely eat 5.6 ounces of Albacore tuna per week and 16.4 ounces of light tuna.

Whey

Perhaps the most cost-effective method to increase protein in your diet, whey provides the body with the ideal amino acid profile for muscle building, strength and recovery. Because whey is also fast digesting, it’s well suited as a post-workout nutrition source when your body needs a quick fix of protein. However, because whey protein is isolated from whey, it contains lactose–the natural sugar found in dairy products. If you are lactose intolerant, your body will likely be unable to metabolize the lactose and show signs of allergies.

 

Soya Bean

Soya bean is the richest plant source of protein. It contains 43 percent protein as compared to other legumes which contain 20 to 25 percent protein. Soy protein is also of the highest quality amongst all legumes.

 “Soy protein” refers to the protein found in soybeans. As animal protein contains all the essential amino acids, lacking in pulse protein, soy is often used to replace the animal proteins in an individual's diet. Soybean is the only vegetable food that contains all eight essential amino acids. Soyabeans are processed to various soya products namely soy flour, soy milk, cottage cheese like tofu, fermented products like tempeh and miso etc.

Beans

Everyone knows beans are typically low in cost and high in nutritious fiber, but they’re also loaded with protein. Depending on the type of bean, protein amounts range from about 15 to 25 grams per cup. So chose the ones you like and go to town. One pitfall, if you’ve ever seen the movie Blazing Saddles, or have been in a poorly ventilated room with a bunch of guys after a barbecue, you know the potent effect beans can have on the digestive system.

 

Plain Yogurt

With twice as much protein as regular yogurt, this European version is the smarter choice. While one eight-ounce cup of plain, low-fat yogurt will get you 11 grams of protein, the same size Greek yogurt will give you about 20 grams of protein. Plus it’s richer, fattier (the good fat), more nutritious and lower in sugar.

 

Tempeh

Tempeh is the most nutritious of all soy products. Just 4 ounces of this fermented food provides 41% of the daily value for protein and only 3.7 grams of saturated fat. As an added advantage, the soy protein in tempeh tends to lower cholesterol levels and reduce the risk of prostate cancer.

Groundnut or Peanuts

Protein, fats, and fiber are the major components that make up peanuts or groundnuts.  Peanuts or groundnuts have been recognized as a protein source and the protein in peanut or groundnuts is plant-based. A one-ounce serving, about a handful, is considered an excellent source of protein by the Food and Drug Administration and provides 7 grams to your diet. Peanuts are actually a legume and have more protein than any other nut with levels comparable to or better than a serving of beans.  Since the protein in peanuts is plant-based, it carries with it additional components that have positive health benefits like fiber and unique bioactives, unlike animal protein. Peanuts are high in arginine, and amino acid, which is one of the building blocks of protein. This amino acid is a precursor to nitric oxide, a compound that expands your blood vessels. It has been thought to help in decreasing blood pressure and is easy to obtain anywhere.

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