High-pressure numbers on the tonometer will upset anyone. For an aged person, this is already a well-known enemy, and after 35, hypertension only sneaks up imperceptibly in the form of periodic headaches or episodes of dizziness.
What Blood Pressure Is Considered Elevated?
Some people with numbers 150/90 mm Hg. feel great and live for decades. Why should they now take pills all the time? Everything above 140/90 mmHg is officially considered hypertensive. 130/80 is called normal high blood pressure. At the same time, everyone can have their characteristics.
So if a person has had a pressure of 110/60 mm Hg all his life and suddenly it rose to 130 mm Hg and he does not tolerate it well, so something needs to be done. The threshold of 140/90 is a really important figure since a decrease in numbers by even 5-7 mm Hg reduces the risk of such terrible complications as heart attacks and strokes.
Common Mistakes & Risk Factors
Here are some most commonly made mistakes that increase the risk of elevated blood pressure:
Delaying Visit To Doctor
After discovering the problem, many people delay the visit to the doctor as much as possible. Folk remedies are used along with drugs that help to reduce pressure. A pharmacist will always offer a wide range of medicines and may even advise some recommendations for maintaining normal blood pressure.
Heavy or frequent drinking of alcoholic beverages can increase the blood pressure of an individual to threatening levels. If a person does not quit binge drinking, this problem can become permanent. Therefore, you must quit this habit to safeguard your well-being.
If the finances of the treatment prevent you from getting professional help, know that there are several insurance programs covering addiction treatment. One of the most popular insurance providers is Blue Cross Blue Shield. In all states of the US, you can find rehab centers that accept blue cross blue shield insurance. So without delay, take your first step towards recovery today!
Other Risk Factors
Hypertension does not appear in one day, but it is a set of accumulated changes in the body over many years. Yes, it can be said that some people have a genetic predisposition to this disease. But the severity of these problems will largely depend on the person himself. Many pleasures are not so harmless:
- Dense and hearty dinner in the evening
- Sweet snacks, flour, confectionery, and fast food
- Inviolable minutes of rest in the form of smoke breaks
It should brighten up your lives and give small daily joys. But over time, this can lead to:
- Metabolic syndrome
- Hormonal imbalance
- Progression of atherosclerosis
But these are all risk factors for hypertension. On the other hand, the following things also have a clearly negative effect:
- Sedentary work
- Lack of movement
- Constant chronic stress
- Poor sleep
Putting all this together worsens the prognosis for hypertension, so the first thing to do is change your lifestyle This is really the hardest part.
Blood Pressure Reduction Techniques
Oddly enough, psychological factors take no less place in the fight against high blood pressure. And that’s why the negative impact of stress on the nervous, hormonal and cardiovascular systems is known. Sometimes stress cannot be avoided (family, work). But there are measures that will help weaken its effect:
The stress triggers the production of hormones in the body, an increase in heart rate, and blood rushes to the vital organs. All forces are thrown to flee or attack, like a primitive man. Instead, we sit in a chair and frown or forcefully smile.
Imagine that on the car you press the clutch and brake at the same time, after how long will it break down? It is necessary to give an outlet to this impulse and to realize it. Walking, jogging, gym, swimming pool, dancing, any physical activity that relieves this tension is suitable for this.
Nordic walking has become one of the most popular and, most importantly, safe ways, even for the elderly. Aerobic exercise has proven effective in the prevention and treatment of hypertension and is included in clinical guidelines as one of the areas of therapy.
Reduce Sensitivity To Stress
There is a wide range of stress relief techniques. It can be both classical consultations with a psychologist, and various breathing and yoga practices. One of the simplest is square breathing. All actions are performed on 4 accounts:
- Inhale for 4 counts
- Hold your breath for 4 counts
- Exhale for 4 counts
- Hold your breath for 4 counts
- Repeat all 4 times
Perhaps, if the stress is very high, a temporary course of sedatives will help. Also, without a change in the psychological state, it is difficult to change the way of life, eat less in order to reduce weight, and give up bad habits.
The Mediterranean diet is considered to be one of the most beneficial for health. To follow such a diet, you do not require some rare varieties of fish or expensive marine reptiles. The essence of nutrition is that you need to abandon the harmful fast refined carbohydrates that are found in prepared foods.
Carbohydrates will be supplied to the body from whole grain dishes. Reduce your intake of animal fats and replace them with vegetable fats (olive oil). Replace part of the meat with fish. Be sure to eat 300-400 g of fiber in the form of vegetables, herbs, and fruits.
The frequency of meals is 3-4 times a day if there are no special indications. The combination of proper nutrition with regular physical activity will help to reduce weight, cope with metabolic syndrome, normalize blood lipid profile, and influence the processes of atherosclerosis.
What if there is an increase in pressure for a long time, people believe that it can be safely treated with drugs and there is no need to waste energy in vain. This is a mistake. To prevent complications, all available means should be used. In addition, lifestyle changes may help reduce the dosage of existing therapy and not require further dose increases. This means it will only benefit your health.