4 Min Read
Do you know that high blood pressure, also known as hypertension, affects many people worldwide? It's sneaky because it often shows no symptoms at first. That's why it's crucial to keep an eye on your blood pressure regularly to keep your heart healthy. While some people might need medication for life, many experts believe making small changes in your lifestyle can help keep your blood pressure in check.
Why is this so important? Heart diseases are the leading cause of illness and death globally, and high blood pressure is a big contributor. Shockingly, even though we can treat and prevent it, many people still lose their lives to high blood pressure. In India, for example, only 12% of the estimated 220 million people with high blood pressure have it under control. This blog is here to share some simple and natural ways to lower your blood pressure and manage hypertension.
Synopsis
What is Blood Pressure/Hypertension?
The medical condition known as high blood pressure, or hypertension, is characterised by persistently high blood pressure that puts an extra strain on the walls of the arteries, potentially causing damage and subsequent problems such as strokes and heart attacks. Because it often exhibits no symptoms, medical professionals refer to it as a "silent killer". Hypertension is the major modifiable health-related risk factor in India and the largest contributor to disease burden and mortality.
The normal range for blood pressure is about 120/80 mmHg for a healthy adult. A blood pressure value of more than 120/80 mmHg puts you at risk of having hypertension.
Blood pressure (Hypertension) chart
Healthy blood pressure ranges according to age and gender are as follows:
|
Age |
Women |
Men |
|
18-39 years |
110/68 mmHg |
119/70 mmHg |
|
40-59 years |
122/74 mmHg |
124/77 mmHg |
|
60+ years |
139/68 mmHg |
133/69 mmHg |
What are the Symptoms of Hypertension?
High blood pressure (hypertension) often remains asymptomatic, making it difficult to detect without regular monitoring. However, a small percentage of hypertensive individuals may develop symptoms, such as:
-
Headaches
These symptoms aren't particular, though. Usually, they don't show up until high blood pressure gets to the point where it's dangerous or life-threatening. Book an appointment with our best Critical Care Doctor in Mukundapur if these symptoms persist.
What Causes High Blood Pressure?
The common causes of hypertension include:
-
Age
-
Family history
-
Obesity, or being overweight
-
Lack of exercise
-
Tobacco use
-
Too much salt
-
Low potassium levels
-
Drinking too much alcohol
-
Stress
-
Certain chronic conditions
-
Pregnancy
How Do You Treat Hypertension (Blood Pressure)?
-
Blood pressure medications often involve a trial-and-error phase, with doctors experimenting with different combinations until a suitable one works for the patient. Some common medications used to treat hypertension include beta-blockers, diuretics, ACE inhibitors, angiotensin II receptor blockers (ARBs), calcium channel blockers, and alpha-2 agonists. Initially, a low-dose medication is given and gradually adjusted as needed. Healthcare providers can tailor the treatment to suit each patient's individual needs.
-
Many patients also have other components of metabolic syndrome, which include high cholesterol, uric acid, liver enzymes, and blood sugar levels. Those people need a comprehensive approach to manage as a whole and need proper medical attention. This approach helps to optimise the effectiveness of the medication while minimising the likelihood of adverse reactions, ultimately improving patient outcomes in the management of hypertension.
Effective Ways To Naturally Reduce High Blood Pressure
To lower blood pressure (hypertension) and maintain it, you can make effective lifestyle changes mentioned below:
-
Weight and waistline: Blood pressure can rise by around 1 mm Hg if a person is overweight or obese. It's critical to keep an eye on your waist circumference since excess weight around the waist increases the risk of high blood pressure. Women should have a waist measurement of less than 35 inches, and for men, it should be less than 40 inches.
-
Exercise is essential: If you have high blood pressure, regular physical exercise of 150 minutes a week or around 30 minutes most days of the week can drop your blood pressure by 5 to 8 mm Hg.
-
Eat healthy: A diet rich in whole grains, fruits, vegetables, and low-fat dairy products, skimping on saturated fat and cholesterol, can lower blood pressure significantly.
-
Less salt, more health: If you have high blood pressure, even a slight reduction in salt intake in your diet can help your heart and lower your blood pressure. You may reduce the amount of sodium in your diet by reading product labels, consuming less processed foods, avoiding salt, and reducing your intake gradually. Do not consume too much potassium-containing salt, which may lead to hypokalemia-induced complications.
-
Check your Cholesterol: Cholesterol is often categorised as 'bad' (LDL) and 'good' (HDL) cholesterol. If there's a heightened risk of heart disease or stroke, doctors may recommend medications and lifestyle adjustments. Maintaining healthy cholesterol levels is crucial to reducing the risk of heart disease and stroke. This involves cutting down on trans fats, reducing saturated fats in your diet, and increasing physical activity.
-
Say no to alcohol: Excessive alcohol consumption can raise blood pressure by several points and reduce the effectiveness of blood pressure medications.
-
Smoking cessation: After two weeks of cessation, lung function and circulation get better. Cigarette smoke damages blood vessels, but over time, they can begin to repair themselves. After only 14 days, the body shows signs of improvement in terms of health.
-
Stimulants are sometimes harmful: Caffeine's role in blood pressure is still debated, but it can raise blood pressure for people who rarely consume it. Regular coffee drinkers may experience little or no effect on their blood pressure.
-
Manage stress: Reduce stress by focusing on what causes you to feel stressed, such as work, family, finances, or illness. If you cannot eliminate all stressors, cope with them more healthily by changing your expectations, focusing on controllable issues, avoiding stress triggers, and making time for relaxation and enjoyable activities.
-
Regular monitoring: Monitor your blood pressure at home and see your doctor regularly to ensure lifestyle changes are working. Talk to your doctor about any additional things that you can do to keep your cardiovascular health well-maintained. Early detection and treatment of hypertension would reduce the risk of cardiac (congestive heart failure, coronary artery disease ), cerebrovascular (ischemic and haemorrhagic stroke) and renal (chronic kidney disease) by many folds.
Conclusion
In conclusion, controlling blood pressure (hypertension) efficiently is essential for maintaining heart health and lowering the risk of major side effects, including heart attacks and strokes. While some people may require medication, adopting healthy lifestyle practices can significantly lower blood pressure naturally. These practices include maintaining a healthy weight, getting regular exercise, eating a balanced diet low in salt and saturated fats, quitting smoking, managing stress, and consuming alcohol and caffeine in moderation. Consult our Critical Care Hospital in Mukundapur for a comprehensive diagnosis and treatment for all cardiovascular conditions.
FAQ's
Digital BP monitors are patient-friendly devices and help gauge your blood pressure at home. After attaching the cuff, press the start button after a minute. While the equipment starts measuring, be still and silent. The device will measure your pressure by first inflating the cuff and then gradually deflating it. The monitor shows your pulse and blood pressure on the digital screen after the reading is finished.
The prevalence of hypertension is significantly higher among the overweight and obese. Weight gain is typically associated with elevated blood pressure, whereas weight loss is frequently associated with decreased blood pressure.
Before taking your blood pressure reading, you should sit down and relax for at least five minutes. In addition, you should abstain from alcohol, tobacco smoking, and caffeine-containing beverages (cola soft drinks, carbonated energy drinks, coffee, and tea) for 15 minutes before the measurement.
Only high blood pressure resulting from another medical condition (secondary hypertension) can be cured, but not always, provided the underlying disease is treated. Primary (essential) hypertension cannot be cured; it is a lifelong condition that can be controlled by leading a healthy lifestyle and taking the prescribed medication.
Aerobic exercises such as walking, swimming, cycling, Nordic walking, jogging, etc. are the finest forms of exercise. It must be done continuously for three days a week, for at least twenty to thirty minutes each day.
Share this article on:
