Take Note Of The ‘Silent Killer’ Or Blood Pressure Before It Gets Too Late; Follow These 10 Tips

High blood pressure or ‘silent killer’ is something we must take care of before it gets too late. A little change in lifestyle can help in overcoming this problem.

By: Shubham Ghosh

Do you feel stressed out with ache in your head and shoulders? It could be because of high blood pressure. We shall be discussing more about the ways to treat high blood pressure in this article.

High blood pressure occurs when the blood flows through vessels or arteries at a higher than normal pressure.

What happens during high blood pressure?
Blood pressure is the force of blood that pushes against the walls of the arteries as the heart pumps blood. Also called hypertension, blood pressure becomes high when this force becomes too high. There are two types of pressures, which are as follows:

  • Systolic pressure: The pressure when the heart beats while pumping blood
  • Diastolic pressure: The pressure when the heart is at rest between the beats

What is normal blood pressure?
Blood pressure is normal for adults when the reading is below 120 mm Hg (systolic pressure) and below 80 mm Hg (diastolic pressure). It is normal for blood pressure to change at the time of sleeping, waking up or when we are nervous or excited.

Why high blood pressure is bad?
In times of high blood pressure, the blood puts extra strain on the heart and the blood vessels. Over a period of time, this strain puts you at a risk of a heart attack. It can also cause kidney diseases and some forms of dementia.

Symptoms Of High Blood Pressure:
High blood pressure generally has no symptoms to begin with. It is hence important for you to regularly check your pressure. Once the condition gets worse, then you suffer from intense fatigue and aches.

Causes Of High BP:
An indisciplined lifestyle is the main cause of high blood pressure. If you are not active enough; if you are eating too much salt and drinking too much alcohol; if you are overweight; if you don't eat vegetables, etc., your pressure can go high. Age and family history are other reasons for high blood pressure.

How to lower your blood pressure by leading a healthy lifestyle?

A little change in your lifestyle routine can reduce your blood pressure significantly. Have a look at the 10 tips:

1. Check Blood Pressure Regularly:

It is very important to check your blood pressure regularly. You can monitor it at home or at a hospital and be in touch with your doctor.

2. Eating Healthy:

Have a lot of fruits, vegetables, whole grains and low-fat dairy products. Maintain a dairy of what you eat, so that you get to know which food is helping you the most. Have more potassium to balance out the effects of sodium on blood pressure.

3. Reduce Sodium:

It can reduce your blood pressure by 2 to 8 mm Hg. Don't add salt, but use herbs and spices. One tablespoon of salt has 2300 mg of sodium, which is quite high for our body intake.

4. Shed The Extra Kilos:

Blood pressure increases with your weight. This can also cause sleep apnea, which is another reason for a high blood pressure. Losing as little as 4-5 kilograms can help you reduce your blood pressure. Keep a watch on your waistline as well.

5. Exercising Regularly:

Exercising for at least 30 minutes a day can reduce your blood pressure by 4-9 mmHg. Inconsistency in exercising can increase your blood pressure again. Walking, jogging, cycling, etc., are good exercises to lower blood pressure.

6. Give Up Smoking:

Cigarettes are extremely harmful in terms of increasing blood pressure. Get rid of them to do yourself a favour. It increases your life expectancy.

7. Limit Alcohol Intake:

A small amount of alcohol can limit your blood pressure by 2 to 4 mm Hg. Too much alcohol can also make medications ineffective.

8. Reduce Caffeine:

For those who use caffeine rarely, it can increase blood pressure by as much as 10 mm Hg than those who have it regularly. Check your blood pressure within 30 minutes of drinking coffee. If it increases, you are sensitive to it.

9. Don’t Take Too Much Stress:

If you are taking too much stress and unhealthy food, drinking alcohol and smoking in reaction to the stress, you are doing yourself a big harm.

10. Live Life With Others:

Make your life a co-operative venture, so that you can stay in company to improve your health. If somebody takes care of your health, then there is less possibility of you missing out on important health-keeping tasks of the day like exercising, eating healthy, etc.

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Story first published: Wednesday, October 19, 2016, 17:30 [IST]
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