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Hypertension Management: Key Strategies for a Healthier Life

Author : painting bynumbers1 | Published On : 08 Feb 2024

Hypertension, or high blood pressure, often remains unnoticed due to its subtle symptoms, yet it carries grave consequences by stealthily harming the body's blood vessels and paving the way for critical health issues. Although no absolute cure exists, following medical advice on medication use and making necessary lifestyle changes can greatly lessen these dangers, improving overall health and reducing the risk of cardiovascular diseases, strokes, and kidney problems.

 

The World Health Organization reports that around 1.13 billion individuals globally are affected by hypertension, but fewer than 20% manage it effectively. Dr. Margaret Chan, the former head of the WHO, highlights the critical need for heightened awareness and active management, noting, "Effective hypertension control is crucial for preventing heart attacks and strokes.”

 

A Closer Look at High Blood Pressure: What Leads to It and Its Impact on Health

 

High blood pressure, or hypertension, is a common condition where blood consistently pushes too hard against the walls of arteries. This can lead to serious health issues over time. It's caused by a mix of factors—some you can change, and some you can't.

 

Causes of Hypertension:

 

  • 1.Genetic Factors: A family history of hypertension increases the risk of developing the condition.

 

  • 2.Age: The risk of hypertension increases with age.

 

  • 3.Lifestyle Choices: Poor diet (especially high in salt), lack of physical activity, excessive alcohol consumption, and tobacco use significantly contribute to the risk.

 

  • Obesity: Being overweight or obese can increase the strain on the heart, leading to high blood pressure.

 

  • Stress: Chronic stress may contribute to hypertension by encouraging unhealthy habits that increase risk.

 

  • Chronic Conditions: Kidney disease, diabetes, and sleep apnea are known to elevate the risk.

 

Physiological Impact:

 

Hypertension  leads to an elevated level of pressure on the heart and arteries, causing them to lose flexibility over time, limiting the flow of blood and oxygen to the heart, leading to conditions such as heart disease and strokes. Increased pressure can also damage artery walls, leading to plaque formation, restricting blood vessels, and increasing the risk of a heart attack or stroke. Furthermore, high blood pressure can cause kidney failure, poor vision, and cognitive decline.

 

Blood Pressure Basics: Knowing Your Readings

 

Blood pressure readings consist of two numbers: systolic (the higher number) and diastolic (the lower number), measured in millimeters of mercury (mmHg). Here's what the numbers indicate:

 

1. Normal: A systolic pressure below 120 mmHg and a diastolic pressure below 80 mmHg (120/80 mmHg).

 

2. Elevated: Systolic numbers between 120-129 mmHg and diastolic numbers still under 80 mmHg indicate elevated blood pressure, which often precedes hypertension.

 

3. High Blood Pressure (Hypertension Stage 1): Systolic between 130-139 mmHg or diastolic between 80-89 mmHg.

 

4. High Blood Pressure (Hypertension Stage 2): Systolic at least 140 mmHg or diastolic at least 90 mmHg.

 

5. Hypertensive Crisis: A systolic pressure over 180 mmHg and/or diastolic pressure over 120 mmHg requires immediate medical attention.

 

How to Lower Blood Pressure Naturally

 

The quest to Lower blood pressure naturally means a balanced mixture of lifestyle changes, dietary alterations, and engagement in activities that improve general health. Here's a detailed supplementary guide for managing and lowering high blood pressure along with medications. 

 

1.Lifestyle Changes: 

 

  • Regular Physical Activity: Aim for at least 150 minutes of moderate aerobic exercise, such as walking, cycling, or swimming, per week. Strength training exercises should also be included twice a week.

 

  • Maintain a Healthy Weight: Losing even a small amount of weight if you're overweight or obese can significantly lower your blood pressure. Aim for a healthy Body Mass Index (BMI).

 

  • Limit Alcohol and Quit Smoking: Reducing alcohol intake and quitting smoking can improve heart health and lower blood pressure. Smoking increases blood pressure temporarily, but the chemicals in tobacco can damage your blood vessels.

 

  • Manage Stress: Stress can temporarily increase blood pressure. Techniques such as deep breathing, meditation, yoga, and spending time on hobbies can help manage stress.

 

2.Dietary Options:

 

DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet includes fruits, vegetables, whole grains, and lean protein. It focuses on lowering blood pressure by reducing sodium consumption while boosting potassium, calcium, and magnesium.

 

Reduce Sodium: Even a small reduction in sodium intake can improve heart health and reduce blood pressure by about 5 to 6 mmHg. Aim for less than 2,300 mg a day, and ideally, reduce it to 1,500 mg a day if possible.

 

Increase Potassium: Potassium can lessen the effects of sodium on blood pressure. Foods rich in potassium include vegetables, fruits (especially bananas, oranges, and apricots), dairy products, tuna, and salmon.

 

Limit Saturated and Trans Fats: Consuming foods low in saturated fats and trans fats can help reduce blood pressure. Focus on eating whole, unprocessed foods.

 

3.Activities:

 

  • Regular Check-ups: Regularly monitoring your blood pressure at home can help you keep track of your progress and understand how various activities and dietary changes affect your numbers.

 

  • Mindfulness and Relaxation: Activities that promote relaxation and mindfulness, such as tai chi, qigong, and guided imagery, can reduce stress and help lower blood pressure. Meditative art sessions through conventional kits such as ‘kobe bryant paint by numbers’, ‘peaky blinders paint by numbers’, and coloring books. Any type of art therapy that induces a calm and relaxed frame of mind. With the aim of lowering the level of  stress hormones in the blood.

 

4.Additional Tips:

 

  • Stay Hydrated: Drinking plenty of water can help maintain optimal blood pressure. Dehydration can cause the body to hold onto sodium, raising blood pressure.

 

  • Limit Caffeine: The effect of caffeine on blood pressure is still debated, but it may cause a short-term spike. Monitor how your body responds to caffeine and limit intake if necessary.

 

  • Dark Chocolate: Consuming a small amount of dark chocolate or cocoa daily can help lower blood pressure for people with hypertension, thanks to the flavonoids that improve blood vessel health.

 

Implementing these tips into your daily routine can significantly contribute to lowering blood pressure naturally, from the DASH diet, art sessions through kits like ‘marilyn monroe paint by numbers’ to regular physical exercise. However, it's important to consult with a healthcare provider before making any significant changes, especially if you have  other health conditions.