Civic Coffee Recap: Chronic Illness Management

On Tuesday, January 28, 2025, Age Friendly Seattle partnered with the East African Senior Center to host its monthly Civic Coffee, focusing on chronic illness management. Mary Pat O’Leary, BSN, RN, a Senior Planning and Development Specialist for the City of Seattle, delivered an insightful presentation on blood pressure, blood sugar, and cholesterol. She explained their impact on health, how to identify concerning levels, and practical steps for maintaining stability through lifestyle choices and medical care. Here’s what she shared:

Understanding and Measuring Blood Pressure

Persistent high blood pressure can damage blood vessels and increase the risk of heart disease, stroke, and kidney issues. Because most people only get their blood pressure measured during a doctor’s visit, and there are often no symptoms, high blood pressure has earned the nickname “silent killer.” O’Leary suggests looking out for dizziness, nosebleeds, chest pain and headaches, as these could be indicative of high blood pressure.

Monitoring your blood pressure is crucial for everyone.

There are various types of blood pressure monitors. If using a direct brachial device, the cuff around your arm, ensure your arm is resting at chest level and stay calm during the measurement for accuracy. Those who can’t use arm monitors may opt for wrist monitors, which can be less accurate. Avoid caffeine and alcohol before measuring to ensure reliable results.

How do I read my blood pressure?

The systolic, or top number, refers to the amount of pressure experienced by the arteries while the heart is beating. The diastolic, or bottom number, refers to the pressure in your arteries when your heart rests between beats. It is the force of blood against the artery walls.

Here’s what different blood pressure readings indicate:

Click on the image above to watch a video recording of the Civic Coffee on Chronic Illness Management (YouTube, 38:51).

• Elevated blood pressure (120-129/<80 mmHg): Your blood pressure is higher than normal but not yet in the high blood pressure range.

• Healthy blood pressure (less than 120/80 mmHh): You are at a healthy blood pressure.
• Stage 1 hypertension (130-139/80-89 mmHg): This is considered high blood pressure and may require lifestyle modifications or medication.
• Stage 2 hypertension (140+/90+ mmHg): This is a more severe form of high blood pressure, often requiring medication to manage and prevent complications.
• Hypertensive crisis (180+/120+ mmHg): This is a medical emergency. If your blood pressure reaches this level, seek immediate medical attention, as it can lead to life-threatening conditions such as stroke or heart attack.

What causes high blood pressure?

High blood pressure can be caused by a variety of contributors, such as an unhealthy diet, smoking, drinking too much alcohol, not getting enough exercise, a lack of sleep, family history, age, race, and stress.

If you have high blood pressure, you might consider these strategies to lower it: take prescribed medication, lose weight if you are overweight, limit salt in your diet, eat better (more fiber, fish, fruits, and vegetables), exercise regularly, avoid alcohol, and reduce stress by practicing relaxation.

What causes low blood pressure?

Dehydration, blood loss, certain medications, and heart conditions can cause low blood pressure. This can lead to dizziness and falls, increasing the risk of injury.

To increase blood pressure, consider these strategies: Drink more water, talk to your doctor about adding salt to your diet, eat small frequent meals, and get up slowly from a sitting or lying position.

Understanding Blood Sugar Levels

Maintaining stable blood sugar is essential for overall health, especially for older adults. Blood sugar levels naturally fluctuate throughout the day, and understanding what is considered normal can help prevent potential health concerns.

According to Verywell Health (2023), typical blood sugar levels after eating are as follows:

• Normal: Below 140 mg/dL within two hours after a meal
• High: 140-220 mg/dL within two hours after a meal, which may indicate an increased risk of diabetes
• Dangerously High: 300+ mg/dL at any time, requiring immediate medical attention
• Low blood sugar (hypoglycemia): Below 80 mg/dL, which can lead to dizziness, confusion, and increased fall risk

For older adults, consistently high or low blood sugar levels can contribute to long-term health issues. A balanced diet, regular physical activity, and monitoring blood sugar can help maintain stable levels.

For individuals with diabetes, a doctor will provide specific target ranges based on personal health needs. Since recommended blood sugar levels may vary, following medical advice is vital to ensure proper management.

Understanding Cholesterol

Cholesterol plays a vital role in the body, but high levels can increase the risk of heart disease and stroke. Several factors including diet, age, weight, medications, and underlying medical conditions can influence cholesterol levels.

A key concern is low-density lipoprotein, or “bad cholesterol,” which can lead to plaque buildup in the arteries, increasing cardiovascular risks.

It’s important to limit foods high in saturated and trans fats such as fried foods, processed snacks, and fatty meats. Instead, focus on a heart-healthy diet that includes lean proteins (salmon or skinless chicken), high-fiber foods, healthy fats (nuts, seeds, and unsaturated oils), berries, and other antioxidant-rich foods.

What is a healthy cholesterol level?

• Men: 40 to 70 mg/dL or higher
• Women: 50 to 90 mg/dL or higher

Remember to avoid eating before your cholesterol test and inform your health care provider if you take medications.

Main Takeaways:

O’Leary concluded the discussion with encouragement and practical suggestions to support overall health and well-being. She emphasized the importance of staying active, maintaining a healthy diet, and social connections, which all play a crucial role in maintaining both physical and mental health.

Age Friendly Seattle is grateful for O’Leary’s insights, presentation, and resources regarding chronic illness management, as well as the East African Senior Center for its partnership in hosting this Civic Coffee event.

Connect with Age Friendly Seattle to learn more about upcoming Civic Coffees and other events. Visit seattle.gov/agefriendly/programs/events and bookmark Aging King County’s Age Friendly Live—Virtual Events webpage.

Contributor Reese Wohrle is an intern with Age Friendly Seattle. He is studying Community, Environment, and Planning at the University of Washington’s School of Built Environments.