With a rise in stress levels and work pressure, Hypertension has become as ordinary as a common cold. One in every four people are suffering from hypertension and high blood pressure. The World Hypertension Day, observed on 17th May 2023 is an important day to discuss how high blood pressure is hampering our lives. Health experts from all over the world have taken this aspect seriously and recommend the need for lifestyle changes.
But what really is Hypertension? It is a state of high blood pressure. According to WHO, “Hypertension is when the pressure in your blood vessels is too high”. You can measure your blood pressure in millimetres of mercury (mmHg), which consists of two symbolic values namely, systolic pressure (the top number) and diastolic pressure (the bottom number). A reading of less than 120/80 mmHg is regarded as normal, whereas one of 140/90 mmHg or more is indicative of high blood pressure. Pre-hypertension is defined as blood pressure between these two ranges.
While getting yourself checked and measuring blood pressure in these values is effective it is important to note some of the symptoms of hypertension which may not be easily noticeable but indicates prominent symptoms, which if ignored can lead to the risk of heart disease, stroke, kidney disease and other health problems.
Here are 6 prominent lifestyle changes to commit to prevent hypertension:
1. Exercise regularly
Walking and running are the best enemies of hypertension. Inculcating the habit of walking and running every day in your early years can prevent hypertension in the mid-30s. Exercising properly can be beneficial for your heart health, keep you fit and manage your weight. You can include brisk walking, swimming, cycling and even sprints for an effective workout regime.
2. Reduce salt intake
Managing your salt intake can be really beneficial for your heart health, blood and arteries. It even helps in reducing weight as it prevents water retention. Consuming excessive salt and sodium is a leading cause of hypertension as the chips and junk food like burgers and fries which we consume on a regular basis leads to creating higher content of sodium in the body and causes diabetes, higher cholesterol level and even leads to heart attack. Try to consume home-cooked food including boiled vegetables and less salt content in cooked vegetables. Also, stop consuming salt sprinkled directly over salads and vegetables as it is unhealthy.
3. Manage your stress level
Stress is the most prominent cause of hypertension and many other health issues. Stress leads to pressure on the mind and heart which can disrupt your internal organs and mental pressure can lead to even failed relationships. Managing stress and practising meditation or any other self-care activities to control your stress level are essential to prevent hypertension. Stress can immediately shoot up your blood pressure and chronic stress can lead to hypertension over time due to constant higher blood pressure in the body.
4. Manage your sleep cycle
Bad sleeping patterns are the biggest reason for many chronic illnesses related to the mind and heart. A disrupted sleep cycle can lead to lethargy and is a leading cause of hypertension. The body needs at least 6-8 hours of uninterrupted quality sleep to feel fresh and active. For a good night’s quality sleep make sure you do not consume heavy meals at least 3-4 hours before hitting the bed and reduce your sleep.
5. Limit alcohol and quit smoking
Alcohol is a leading cause of higher rates of hypertension in the world. Alcohol not only raises your heartbeat but even your blood pressure. It even reduces the effect of blood pressure-reducing medications. Alcohol tricks your brain and numbs your sensations which has a negative impact on the heart and brain health. Reduce the consumption of alcohol by 1-2 drinks per day and feel the difference. Also, quitting smoking is important as smoking tobacco leads to higher blood pressure over time leading to hypertension.
6. Manage your weight
Weight management is essential to keep chronic illness away! Obesity is the leading cause of hypertension, diabetes and even stomach-related issues. Exercise daily and eat a healthy balanced diet to keep your BMI in an apt state.
