Hypertension or High Blood Pressure is a serious health problem. But it can be fixed by making some changes in lifestyle. Here are some Dos and Don’ts for High Blood Pressure Patients.
If a continuous headache is troubling you, dizziness is bothering you, you are getting fatigue fast or your vision is blurry, then there is a chance that you are suffering from high blood pressure.
Ignoring these signs can be an invitation for other serious health issues because high blood pressure is a risk factor for heart problems, kidney disorders, dementia, stroke and sexual dysfunction, among others.
Hypertension is a lifestyle-related health problem. Lifestyle changes in urban cities are observed in the last few years – such as sedentary work profiles, unhealthy eating habits, increased consumption of alcohol and cigarette and increasing stress levels – are main causes of hypertension.
After saying this, it is not true that the rural population is not untouched with it. According to current estimates, approximately 20-40 percent of the urban population suffers from hypertension, while 12-17 percent of the rural population is said to be afflicted with it.
A normal blood pressure reading is 120/80 mmHg. When more than three occasions, if your reading is 140/90 mmHg or above, then you are considered hypertensive or the person suffering from high blood pressure.
Hypertension or High blood pressure is a life-threatening health problem, and people who have a family history of this condition, they have a more serious risk of developing it. Since bad lifestyle is a major reason behind hypertension, course correcting the same helps control the condition.
Here are some Dos and Don’ts for High Blood Pressure Patients:
Do: Manage diet: A good and balanced diet with low calorie, fat, sugar, and salt is important to reduce hypertension. The main culprit in hypertension is sodium, so it is necessary to reduce the salt content to control hypertension.
Do: Include fruits and vegetables that are rich in potassium and magnesium: If you have Hypertensive heart disease, which shows the condition of heart due to high blood pressure, then consumption of fish oils with omega-3 fatty acids is very good because they help in reducing blood pressure.
Do Exercise: If you have high blood pressure then it is essential to be involved in physical activity. In addition, regular exercise can reduce the chance of developing high blood pressure by up to 40-50%.
This does not mean that you have to adopt a vigorous exercise system even if you exercise 20-30 minutes daily, it is enough to stay fit and keep high blood pressure in control.
Do: Manage Weight: Increase in weight often increases blood pressure. Higher weight inhibits breathing in sleep which causes blood pressure to rise. Therefore, it becomes important to lose weight.
Even losing 4-5 kg is enough to bring high blood pressure under the control. In addition, you have to keep a tab on your waistline. Too much flab around this area increases the risk of high blood pressure. Ideally, men’s waist size should be 40 inches and women should have 35 inches.
Don’t: Smoke and drink alcohol: Both habits have an adverse effect on the blood pressure. Smoking and consumption of alcohol cause the constriction of blood vessels, which results in high blood pressure. These habits are harmful to those who are suffering from hypertension and equally for those who are at risk. Reducing the intake of alcohol and the number of cigarettes are beneficial for hypertensive people.
Do: Manage stress: If you want to keep your blood pressure under control, then it is necessary to manage the stress. The stress activates the sympathetic nervous system, which accelerates the heart rate and narrows the blood vessels. Thereby increasing the blood pressure. It is important to manage stress in such a way that soothes your mind. You can include any activity which reduces your stress and brings peace to your life like meditation, running etc.
Hypertension can be fixed by making some changes in lifestyle. To lead a healthy life, these changes are worth making.
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