Introduction
We hear so much about blood pressure these days that I thought it would be a good idea to follow last weeks article on stress, with one on blood pressure.
Quite a bold statement to begin this post, what do I mean? Blood pressure and you! Good question, a large number of the population are not aware of the risks that exist from high blood pressure, which can result in strokes and heart attacks to name but a few.
In America, it would appear that the residents of that country have a life style that can lead to high blood pressure. As you age the risks increase, of all older Americans nearly half have high blood pressure. Those who suffer are three times more prone to a heart attack, five times more likely to suffer a stroke, having heart failure is rated at two to three times.
The problem with high blood pressure is that up to one third of those who have it, are not aware as they do not have any pain.
Blood pressure and you, this subject is large and complex, to such an extent that I can only hope to scratch the surface in this short article. It is my intention over the coming months to add to this post on an occasional basis, so that those who have other problems may also be included.
Please note that I am neither a Doctor nor a qualified medical practitioner, this article is purely for advice and information as such I cannot be held responsible if you act without seeking proper advice.
How Do You Know If You Are At Risk?
The heading is not meant to imply that you are not totally aware of the possible dangers of blood pressure, rather to look at the possible implications of a number of factors. These include how you can help prevent and control your blood pressure if you are in fact at risk.
If you are able to take your own blood pressure reading, it is usually considered to be high if it is over 120/80. However your everyday lifestyle can cause this to increase. Being overweight is one such cause, if so, you are at a greater risk.
To begin with try having a healthy diet, and carry out some form of exercise. The lack of exercise is a common cause of high blood pressure. When I want to check mine I very often go for a brisk ten-minute walk first, as this tends to regulate the reading.
Every day I go for a walk to fetch my paper, not a long walk, but enough to keep me active, try to adapt your daily lifestyle to allow you to carry out some form of exercise, no matter how simple. Since I first wrote these notes, I have decided to take a brisk walk each evening, I try to do between 1500 and 2000 paces. It is making a difference to me as I have more energy, feel more alert, also it enables me to plan the day ahead without interruptions. Due to personal circumstances this is now not always possible, but I do try to carry out some form of exercise every day.
It is not rocket science to say be careful what you eat, take less salt for example, when I was diagnosed I just cut salt out, and drastically reduced my sugar intake. Also increased my consumption of oily fish each week, it so happens that I love mackerel and salmon, also I increased my intake of fresh fruit and vegetables.
I gave up smoking years ago, when I had my baby stroke, the Doctor asked if I still smoked, when I said no, he said “I did not think so as I would not be talking to you”. That gave me a serious wake up call.
We all get stressed at some time in our lives, often daily, this can cause us to develop high blood pressure. If you do become over stressed, try some form of relaxation such as meditation. I find that this works wonders when I just meditate for ten minutes or so.
Consuming too much alcohol also raises your blood pressure. If you do have more than say a couple, then do try to reduce this.
Should you already have high blood pressure, or are at risk, why not buy a home blood pressure monitoring device. Doing this will enable you to keep a check on if you need to change your habits, and when you do, seeing that they work.
I have a blood pressure machine so that I can check the state of my blood pressure. I find that it is a great comfort to know what the readings are. Yes sometimes they are high, but I then look at why this is.
A visit to the Doctor would not hurt, certainly if you are concerned.
Obtain the Benefits of Monitoring Your Blood Pressure Early
You may not be aware but as you get older, so your blood pressure increases. The earlier that you can take control of your blood pressure, so you can increase the chances of living longer, as well as enjoying better health
As mentioned in the previous section, buying a monitor can help you keep your eye on things.
It is a fact that blood pressure increases with age, so the younger that you can begin to monitor yourself the better. If you have a family do not leave them out, especially if you have a history in the family of high blood pressure.
When you begin to monitor your blood pressure you need to know what can make it increase, this is just a sample of things that can cause it to happen.
Smoking and Alcohol
Overweight
Physical Inactivity
Stress and your Diet
These have been mentioned already, also:
Sleeping Disorders
If you have a sleeping disorder, as your breathing is interrupted while you sleep, this can cause your blood pressure to rise. A chat with your Doctor should help with this as he will advise what medication you might need to take.
Substances, Supplements and Drugs Bought Over the Counter.
Some of the above can bring on high blood pressure, namely cold medicines, oral contraceptives, anti-depressants and nasal decongestants.
If you have any concerns ask your Doctor for advice, which you must always do should you have any worries over your blood pressure.
If you do the above, it should help you to stay away from such risks as high blood pressure, strokes, heart attacks and kidney disease. No matter how old you are it is never too late to start looking after your health.
Control your Blood Pressure.
By now, you will realise just how important it is to take care of your blood pressure, by doing so you are taking control of your health. Taking care of your body goes a long way to helping you have a long and healthy life.
As mentioned earlier, either check your blood pressure on a regular basis, or arrange to have it done at the surgery. One tip to pass on if you think it is a little high, check it daily and record the readings. Appreciate what I said earlier that 120/80 was normal some experts think that it is 140/80, because of my age this is the yardstick that I use.
Do keep an eye on your lifestyle should your readings increase, too much fat or salt, too many takeaways, they all count.
Have you got into the habit of eating fresh fruit and vegetables? once you do so, it will become second nature, and your body and blood pressure will benefit.
Should you find that your motivation is lacking, talk to someone, I talk to my wife about it, when I realise that my habits are slipping. Do not face the challenge alone.
Next weeks article will be on “How to reduce tension.”
Until the next time, be healthy.
Stuart
