Take control of your Blood Pressure before it Rises Hypertension is a ‘silent killer’ and affects every third person above the age of 18.
Take control of your Blood Pressure before it Rises • Hypertension is a ‘silent killer’ and affects every third person above the age of 18. The proportion increases with age, from 1 in 10 people in their 20s and 30s to 5 in 10 people in their 50s, as per the World Health Organization (WHO). Commonly known as High Blood Pressure (HBP) or Hypertension, many of us at this moment are living with it knowingly or unknowingly without paying heed to the consequences in the long run. • Hypertension raises the force and pressure of the blood which flows from heart. An above normal blood pressure affects heart and connecting arteries negatively putting it in the danger zone of contracting several heart related diseases like stroke, clogged heart arteries, heart failure and kidney failure. Heart’s pumping power becomes ineffective as it is working harder to impel blood into the body. After exerting and making great efforts to pump blood throughout the body, the heart becomes thicker, sticker and feeble.
Take control of your Blood Pressure before it Rises • High Blood Pressure generally runs in the family however it is not the only cause for someone to suffer from the disease. There are several lifestyle factors causing high Blood pressure(BP) like increasing use of junk food, sedentary routine, high intake of salt and alcohol, chronic stress etc. Cholesterol is important to have in one’s body to maintain the right level of vitamins and hormones however excess cholesterol stick to the inner walls of blood vessels leading to blocked arteries and hence more pressure on heart.
Take control of your Blood Pressure before it Rises • Being a silent disease, it becomes difficult to recognize the symptoms and take action promptly. However, heaviness of head, giddiness, headache, neck pain are symptoms experienced by some patients those who have very high blood pressure. However there are few signs to identify if rising blood pressure is affecting your heart leading to heart failure. Be wary if you are facing breathlessness; bloating in feet, ankles; fatigue; nausea or irregular pulse. • Although high blood pressure(BP) does not have a cure, it can be managed or prevented by lifestyle changes and medication. You can reduce your blood pressure by making a few small changes in your life.
Take control of your Blood Pressure before it Rises • Firstly, limit salt intake.Limiting sodium helps control high blood pressure by ayurvedic remedies / home remedies in those who have it and helps prevent it in those who don’t. The WHO recommends no more than 2,000 mg of sodium or five grams of salt — the equivalent of one tea spoon — per day. Beware especially of processed and packaged foods, fast foods, and canned foods – all common sources of excessive salt. • Secondly, eat potassium. This mineral helps lower blood pressure. The recommended daily intake for adults is 3,510 mg. Potassium-rich foods include: beans and peas (approximately 1,300 mg of potassium per 100 g), nuts (approximately 600 mg/100 g), vegetables such as spinach, cabbage and parsley (approximately 550 mg/100 g), fruits such as bananas, papayas, dates (approximately 300 mg/100 g), citrus fruits ( oranges, lemon) and coconut water etc.
Take control of your Blood Pressure before it Rises • Thirdly make modification in your diet.Eat at least 5 servings of fruits and vegetables for fibre and reduce processed foods in your diet. Avoid salty food like sauces, pickles, chips etc. Fruits and vegetables are low in sodium and high in potassium which helps in lowering blood pressure. Reduce fatty and fried food—especially saturated fats/transfats and replace them with polyunsaturated and monounsaturated fats. • Fourthly keep your weight under control.Blood pressure tends to increase as weight does. Every 5 kg of excess weight lost can reduce systolic blood pressure by 2 to 10 points. Fortunately, it’s also true that BP tends to drop as weight does. For optimum health, an adult should maintain a Body Mass Index (BMI), a measure of body fat based on height and weight, between 18.5 to 24.9 Kg/m2.
Take control of your Blood Pressure before it Rises • Fifth, engage in exercise: Stressful situations can cause temporary BP spikes therefore being physically active is one of the most important things you can do to prevent or control high blood pressure. Getting enough sleep, deep breathing, meditation, Yoga, Ayurveda and exercising for at least 30 minutes daily can help reduce stress. Examples of moderate activities are brisk walking, cycling, gardening and housework. • Sixth, limit alcohol. Not only does too much alcohol raise blood pressure, repeated excess drinking can lead to long-term Blood Pressure increases. It is important to limit your alcohol intake. • Last but not least, stop tobacco consumption. Smoking of cigarettes, bidis and oral tobacco chewing are important causes of high blood pressure because of its nicotine content. Tobacco consumers should quit tobacco in any form.