By Dr Sandeep Patil, Chief intensivist, Fortis Hospital, Kalyan ~
Often called a ‘silent killer’, there is no doubt that hypertension is a lifestyle disease that can affect adults of all ages and genders. Also called as high or raised blood pressure, it is generally caused by the force of blood pushing against the walls of blood vessels or arteries. This means that higher the pressure, the harder the heart must pump, thereby increasing the risk of heart, brain, kidney, and other diseases. Some common symptoms of hypertension include early morning headaches, nosebleeds, irregular heart rhythms, vision changes, and buzzing in the ears. In contrast, more severe signs of the condition include fatigue, nausea, vomiting, confusion, anxiety, chest pain, and muscle tremors.
Hypertension is a significant cause of premature death worldwide*. About 33 per cent of urban and 25 per cent of rural Indians are hypertensive in India. Further, only 25 per cent of rural** and 38 per cent of urban Indians are being treated for hypertension, which is another cause of concern. However, the good news about having high blood pressure is that lifestyle changes can significantly help resolve the issue without the need for any medications. Ahead are five simple tips to help people with hypertension control and lower their blood pressure levels.
Be more active: According to the American College of Cardiology and the American Heart Association, every adult must get at least 150 minutes per week*** of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic exercise.
Suppose a person cannot get 40 minutes of exercise in a single day, then they can divide it into three or four 10-15 minutes segments throughout the day. Some examples of physical activities, include walking, household chores, playing a sport or gardening. Further, it is essential to do these exercises regularly for an extended period rather than just a few days and then go back to an inactive lifestyle.
Reduce the amounts of processed items and sugar in diet: While a healthy and balanced meal is essential, restricting sugar and intake of salt, along with less consumption of processed food items can help a person who has hypertension lose weight. This is because obesity in a person automatically puts them in a high-risk category for hypertension and reduction of weight is an effective tactic to reduce the chances of high blood pressure.
By exercising and having a good diet, a person can substantially reduce their risk of hypertension as this is a lifestyle disease and changes in your routine will have significant positive impact to the condition.
Do not smoke, including using e-cigarettes: Trying to quit smoking might be a difficult decision for many people, especially if they are a chronic smoker. However, it is important to remember that smoking has adverse health risks and quitting is one of the best decisions that a person can make.
Smoking is dangerous for any individual as the chemicals in tobacco can cause hypertension while also damaging the blood vessels and increasing the risk of heart diseases. In addition, second-hand smoke is also dangerous as it can affect the blood vessels, especially when a person is breathing in the smoke for a longer time frame.
Get a good night’s sleep: Hypertension is generally lower at night, and if a person has a bad quality of sleep, it can automatically impact their blood pressure levels. Regularly sleeping fewer than five hours a night was linked to a significant risk of high blood pressure, especially long-term.
Additionally, a good sleep is essential for overall well-being and health. If you are unable to get quality sleep, it is necessary to reach out to a specialised expert for proper diagnosis and treatment.
Monitor blood pressure at home and seek medical advice if necessary: Home monitoring of blood pressure levels is recommended, especially if a person is at high risk. Also, suppose you have made lifestyle changes to lower your blood pressure, monitoring will help you understand if these changes are working while at the same time assist your doctor in flagging off any potential health complications that can arise in the future. You can buy blood pressure monitors from a medical store, and you do not even require a prescription.
References
* – https://www.who.int/health-topics/hypertension#tab=tab_1
