Are you consistently getting high blood pressure readings in your annual physical exams? Or are you worried about taking medication to bring your numbers down? Lifestyle plays a vital role in treating your high blood pressure. But first, let’s get to know your numbers.
What is blood pressure?
Blood pressure is written as two numbers, such as 116 over 78 (or 116/78). The top number, systolic, is the pressure when the heart beats. The bottom number, diastolic, is the pressure when the heart rests between beats.
Normal blood pressure is below 120 over 80. Elevated blood pressure is when the systolic reading on top is consistently from 120-129. High blood pressure or hypertension stage 1 is when blood pressure consistently ranges from 130 to 139 systolic or 80 to 89 with the diastolic. Hypertension stage 2 is when blood pressure consistently is 140/90 or higher. Hypertensive crisis is higher than 180/120.
The tricky thing about high blood pressure is that it usually has no signs or symptoms, which is why it is so dangerous. The only way to know if your blood pressure is high is to get it checked regularly. According to the American Heart Association, about 76 million Americans over the age of 20 have it, and many don’t even know they have it. Untreated high blood pressure can lead to stroke, heart attack, angina (heart pain), heart failure, kidney failure and peripheral arterial disease. The good news is you can make several lifestyle changes to lower your blood pressure and keep it in a healthy range. Here are a few tips that can help lower blood pressure.
Lose weight
Obesity and being overweight is a significant contributor to high blood pressure. The National Institute of Health reveals that one-third of Americans with obesity have been diagnosed with hypertension, compared to less than 20% of persons with normal weight. Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. Losing 10 pounds can drop your blood pressure seven points, so dropping a few pounds can have a significant effect.
Lower stress
There is a sufficient amount of evidence showing that psychological stress is a primary risk factor for hypertension. The journal Neurological Research explains that an increasing number of people have anxiety, depression and chronic psychosocial stress because of global urbanization, cultural and socioeconomic changes, occupational stress and a lack of physical activity and social support. Ways of relieving stress depend on the individual but can include regularly practicing deep breathing, taking a walk, reading a book, listening to music or practicing mindfulness and meditation.
Sleep
Inadequate sleep is also becoming a problem for many adults. There is growing evidence that insufficient sleep can contribute to hypertension. One reason is that blood pressure typically dips when you’re sleeping. If you don’t sleep well, you may not experience this phase. Tips to sleep well include:
• Setting a regular sleep schedule.
• Sleeping in a cool, darkened room.
• Not eating or drinking caffeine or alcohol too close to bedtime.
• Avoiding bright light, such as from a TV, cellphone or computer screen.
• Eat more potassium-rich foods.
Cutting back on high-sodium foods and going on a low-sodium diet (like the DASH diet) is recommended for people with high blood pressure and has been found to lower blood pressure as much as 16 points. Greatly increasing your fruit and vegetable intake (up to 8-10 servings a day) has also been found to lower blood pressure about seven points. Increasing your potassium intake through whole foods like fruits, vegetables, legumes and whole grains helps the body eliminate salt and eases pressure in your blood vessels.
Get active
Exercise also works wonders in the management of hypertension. A single exercise session can acutely lower blood pressure during the post-exercise period for both individuals with hypertension and those with normal blood pressure. The textbook Exercise Physiology reports post-exercise decline in blood pressure ranges from 5 to 15 points for systolic blood pressure and up to 4 points for diastolic blood pressure. In some people, it can persist for up to 22 hours.
For improvements in your blood pressure, it’s recommended to exercise moderately for 150 minutes per week. Aerobic activities such as walking, cycling, running, swimming and stair climbing are excellent exercise modes and should be supplemented with resistance training at least twice weekly.
Final thoughts
High blood pressure affects or will affect many people over their lifetime. Untreated, this condition becomes progressively worse. With lifestyle modifications, people can often prevent it or manage it at home through exercise, dietary choices, stress management, weight loss and improved sleep.
Aaron Mendez is a fitness consultant at the Bradley Wellness Center.