What is Hypertension?
Hypertension, also known as high blood pressure, is a medical condition in which blood moves through the arteries a lot more rapidly than it normally does, this rapid movement continues even when the human body is at complete rest. Over time this can stretch and destroy the arteries. Hypertension can in the long term result in severe health problems like heart failure, heart disease, stroke, kidney disease, loss of vision, and cognitive issues. In our country, high blood pressure is one of the leading health problems and also one of the main causes of death among the middle-aged. Prevention of hypertension is very simple. All one has to do is be more intentional about the way they treat their health and maintain it through good health practices and frequent health checkups.
In this blog, we will explore more about how you can incorporate practices and hypertension preventive measures into your daily lives, and also find out the best exercise to reduce hypertension.
Understanding Hypertension
Definition and Measurement of Blood Pressure
Blood pressure is defined as the force through which blood rushes through the arteries and high blood pressure is when this force is at the extreme level. Blood pressure is measured using a device called the sphygmomanometer, in common terms it is also referred to as the blood pressure cuff. Using this blood pressure is measured using two values, i.e. systolic and diastolic – systolic pressure is the pressure that is measured when the heart beats, while diastolic pressure is the pressure that is measured when the heart is at a state of rest, between the beats. A normal blood pressure is around 120/80 mmHg (millimeters of mercury), a high blood pressure value is around 140/90 mmHg and a low blood pressure value is around 90/60 mmHg.
Hypertension signs and symptoms are usually silent and can only be detected through medical exams and checkups. So it is essential to get your pressure checked from time to time for the prevention of hypertension and to maintain good heart health.
Risk Factors for Hypertension
Genetic Predisposition
Genetic predisposition is a major factor that determines whether a person can attain high blood pressure. A person with a genetic history of hypertension is more likely to suffer from the same issue. So if you have a family history, taking measures for the prevention of hypertension would be beneficial.
Lifestyle Factors
Lifestyle factors like diet, physical activity, and stress are some other major hypertension risk factors. Dietary choices like foods high in saturated fats, excessive salt, and a lack of vegetables and fruits can cause hypertension. A lack of exercise and physical activity, sitting still for longer hours, and chronic stress can increase the chances of developing hypertension.
Prevention of Hypertension
Maintaining a Healthy Diet
Have a balanced diet and include fruits, vegetables especially leafy greens, lean proteins, high-fiber foods, and whole grains. For the prevention of hypertension, avoid foods with added sugars, processed foods, and saturated fats. It is also important to avoid foods high in sodium as high sodium can cause fluid retention in the body, strain the heart’s function, and lead to hypertension.
Regular Physical Activity
Regular exercise and any sort of physical activity have been proven to reduce blood pressure levels and also the risks of cardiovascular diseases. Brisk walking, cycling, and jogging are some forms of physical activity that can help in the prevention of hypertension. If you can, then strength training can also be a beneficial exercise to reduce hypertension. Taking part in activities such as swimming, dancing, yoga or even pilates are some others that can be helpful to maintain normal pressure levels. Routine exercise to reduce hypertension can not only help in the prevention of hypertension but also help you maintain your overall physical and mental health.
Managing Stress
Stress is common to all individuals. It can be of two kinds; eustress and distress, eustress is the amount of stress that motivates you and takes you forward. Distress is the stress that wears a person’s body out, emotionally and physically, and can cause hypertension too. So managing distress is necessary. Other than regular exercise to reduce hypertension, journaling, yoga/meditation, and indulging in activities that bring you joy and inner peace are some ways to manage stress and aid in the prevention of hypertension.
Limiting Salt Intake
Along with maintaining a healthy diet, limiting your salt intake is another one of the hypertension preventive measures. Sodium content can be very high in some packaged and canned foods so make sure you completely avoid those. Remain hydrated at all times to remove excess sodium from your body.
Moderating Alcohol Consumption
Limit or completely avoid alcohol consumption as excessive and continuous consumption can cause heart disease, stroke, and hypertension among many other diseases. Drinking alcohol can also negatively impact your mental health in the long run.
Avoiding Tobacco and Limiting Caffeine
Just like alcohol, continuous tobacco use can also lead to hypertension. Caffeine can help relax and focus in the short term but high caffeine consumption can also raise blood pressure levels. Hypertension preventive measures like avoiding tobacco and limiting caffeine can contribute to a healthier lifestyle.
FAQs
1) Can weight loss help prevent hypertension?
Yes, weight loss by regular exercise and having a proper balanced and nutritious diet can help in the prevention of hypertension.
2) How can I prevent hypertension?
You can prevent hypertension by maintaining a healthy diet, adequate regular exercise, avoiding the consumption of foods and drinks that increase blood pressure, and managing stress.
3) Is caffeine linked to hypertension?
Moderate caffeine consumption is advised to avoid the risk of hypertension.
4) How does excessive salt intake affect blood pressure?
Excessive salt intake can cause fluid retention in the body, which then makes it more difficult for the heart to pump blood through the arteries. This is how excessive salt intake affects blood pressure levels.