Reduce high blood pressure effectively | HealthCare Tips & Tricks

high blood pressure

Avoid high blood pressure at all times (Tips & Tricks)

High blood pressure is common these days and are known among Malaysians that have been facing this issue each generation. Even younger generations from the 2000’s are already having it. Now in this blog, we will be understanding what this medical condition is and how it can be countered or prevented at all times.

What is “High Blood Pressure” and how it is caused?

High blood pressure, or hypertension, refers to a medical condition where the force of blood against the artery walls is consistently elevated. It is typically measured using two numbers: systolic pressure over diastolic pressure. If the blood pressure consistently measures 130/80 mmHg or higher, it is considered high. Uncontrolled blood pressure can lead to serious health complications such as heart disease, stroke, and kidney problems. It is influenced by factors like genetics, lifestyle choices, and underlying health conditions.

  1. Lifestyle Choices: Unhealthy lifestyle habits such as poor diet, excessive salt intake, sedentary behavior, lack of physical activity, smoking, and excessive alcohol consumption can contribute to the development of high blood pressure.

  2. Genetics: Family history and genetic factors can play a role in this medical condition. If you have close relatives with hypertension, you may have a higher risk of developing it yourself.

  3. Age: As individuals age, the risk of developing blood pressure increases. This is primarily due to the natural stiffening and narrowing of blood vessels over time.
  4. Underlying Health Conditions: Certain medical conditions like diabetes, kidney disease, hormonal disorders (such as thyroid problems or adrenal gland disorders), and sleep apnea can contribute to the development of it.

  5. Stress: Chronic stress and long-term exposure to high levels of stress hormones can contribute to this. Stressful situations can temporarily raise blood pressure, and prolonged or frequent stress can have a cumulative effect on blood pressure regulation.

What are the symptoms?

High blood pressure is often referred to as the “silent killer” because it typically doesn’t cause noticeable symptoms in its early stages. However, as the condition progresses or reaches severe levels, some individuals may experience certain symptoms. Here are five points describing potential symptoms:

  1. Headaches: Intense or persistent headaches, particularly in the back of the head, can sometimes be a symptom of this medical condition. However, headaches alone are not reliable indicators as they can be caused by various factors.

  2. Dizziness and Blurred Vision: Feeling dizzy or experiencing episodes of lightheadedness may occur in some individuals. Blurred vision or difficulty focusing can also be associated with elevated blood pressure.
  3. Shortness of Breath: Unexplained shortness of breath or difficulty breathing, especially during physical activity or exertion, can potentially be a probable symptom. The increased pressure on the blood vessels can impact lung function.
  4. Chest Pain: Although rare, chest pain can occur due to this condition. It may manifest as a tight or squeezing sensation in the chest, often associated with physical exertion or emotional stress. However, chest pain can have numerous causes, and it is crucial to seek medical attention to determine the exact cause.
  5. Fatigue and Sleep Issues: Persistent fatigue, weakness, or a general feeling of tiredness can be associated with this condition. Additionally, sleep disturbances like insomnia or restless sleep may be present.

6 Best practice to avoid high blood pressure

    1. Adopt a Balanced and Healthy Diet: Follow a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Limit your intake of saturated fats, cholesterol, sodium (salt), added sugars, and processed foods. The DASH (Dietary Approaches to Stop Hypertension) diet is particularly recommended for reducing blood pressure.

    2. Maintain a Healthy Weight: Aim to achieve and maintain a healthy body weight according to your height, age, and gender. Losing excess weight can significantly lower blood pressure levels and reduce the strain on your cardiovascular system.

    3. Engage in Regular Physical Activity: Incorporate regular aerobic exercise such as brisk walking, jogging, swimming, or cycling into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening exercises at least twice a week.

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    4. Limit Sodium Intake: Reduce your consumption of high-sodium foods, including processed and packaged foods, fast food, and salty snacks. Opt for low-sodium alternatives and flavor meals with herbs, spices, or lemon juice instead of salt. Gradually reduce your sodium intake to a target of no more than 2,300 milligrams (mg) per day or even lower, if advised by your healthcare provider.
    5. Manage Stress: Practice stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in activities you enjoy. Chronic stress can contribute to blood pressure, so finding healthy ways is best medicine.
    6. Limit Alcohol and Avoid Smoking: Limit alcohol consumption to moderate levels, which means up to one drink per day for women and up to two drinks per day for men. Quit smoking or avoid tobacco use altogether.

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