High blood pressure, commonly known as hypertension, is a common health issue impacting people worldwide. Often referred to as the "silent killer," this condition can lead to severe complications such as heart disease and stroke if left unmanaged. The good news is that there are simple, daily habits you can apply to slow down the advance of hypertension. In this blog, we'll talk about some great habits that patients with hypertension are doing to maintain a healthy blood pressure and overall well-being long term.
What is hypertension?
The heart pumps blood around the body through the blood vessels. Blood pressure is the amount of force exerted on the artery walls by the pumping blood. High blood pressure (hypertension) means that your blood is pumping with more force than normal through your arteries. When the pressure in your blood vessels is too high (140/90 mmHg or higher) it is common but can be serious if not treated.
Hypertension (high blood pressure) doesn’t usually cause symptoms. So, you
won’t know if you have hypertension without it being measured by a health
professional.
Some people may experience headaches, nosebleeds or feel short of breath, but these symptoms usually only occur when blood pressure is dangerously high. Unchecked hypertension raises risk of heart disease, stroke and chronic kidney disease.
How blood
pressure is controlled
When your heart squeezes, it pushes blood into big and then smaller vessels. These small vessels, called arterioles, can either relax or tighten up. If they tighten, they slow down the blood.
When this reduced blood flow is noticed in the brain, kidneys, and other places, nerves and hormones kick in. They tell the heart to pump harder, raising the blood pressure. This helps overcome the tight arterioles, making sure the blood flows well and reduces potential issues for the brain and kidneys.
These
adjustments occur normally. However, in some people the adjustments become
fixed and high blood pressure persists. These people have developed
hypertension. As we grow old, the arteries tend to become more rigid (less
elastic). More than 1 in every 3 Australians over the age of 18 has
hypertension.
What can you do?
1) Mindful Intake
Go for a
heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins.
Reduce sodium intake by avoiding processed foods and using herbs and spices for
flavour. Keep track of portion sizes to maintain a healthy weight, which is
crucial for blood pressure control.
2) Regular Physical Activity
Get moving for about 2.5 hours each week with activities you like, like walking, swimming, or biking. Make it a habit! Consider strength training to help with blood pressure and circulation. Manage stress focusing on what you have control and drink enough water every day. Skip the sugary and caffeinated drinks. Your health will thank you!
3) Quit unhealthy habits
If you smoke, quit! This will be a huge deal for your heart health. Get some support from friends, family, or a quit-smoking program to boost your chances of kicking the habit.
Watch your caffeine and booze intake. Too much caffeine might mess with your blood pressure, so think about going for decaf sometimes. And when it comes to alcohol, keep it moderate or skip it altogether. Too much can raise your blood pressure and cancel out the good stuff from living a healthy life.
4) Regular Blood Pressure Monitoring
Keep tabs on your blood pressure at home with a reliable blood pressure monitor. Understanding your numbers allows for early intervention if they start to rise.
5) Consult with Healthcare Professionals
Regular check-ups with your healthcare provider or physician are crucial for monitoring and managing blood pressure. Discuss any concerns or questions you may have and work together to create a personalised plan for optimal health including finding the right supplements.
By applying these simple yet overlooked daily tips, you are more proactive in slowing the advance of your hypertension. Remember, small changes can lead to significant improvements over time. Progress over perfection. Take charge of your health today and live a heart-healthy future.
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Sources:
Healthdirect. (n.d.). Blood Pressure. Retrieved on 05 Feb 2024 from https://www.healthdirect.gov.au/how-to-lower-blood-pressure
World Health Organization. (n.d.). Hypertension. Retrieved on 05 Feb 2024 from https://www.who.int/news-room/fact-sheets/detail/hypertension
Better Health. (n.d.). Blood Pressure. Retrieved on 05 Feb 2024 from
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/blood-pressure-high-hypertension
