BLOOD PRESSURE(B.P):
Blood pressure is a very important factor in determining the well-being of a person and is very important for CVS(Cardio vascular system)health . It is mainly known by hypertension (high BP) and hypotension (low bp).Hypertension is a common disease world-wide and can lead to alot of serious health complications if it is not taken seriously and left unchecked. We will discuss the details of the importance of blood pressure for health and how to control BP further in this article.
What is Blood Pressure?
Blood pressure is the force exerted by blood against the walls of the vessels as the heart pumps it through the circulatory system .BP is measured in mmHg and the standard B.P is 120/80 mmHg. Here, the upper number is known as Systolic pressure which indicates the pressure in the arteries when the heart pumps the blood. The lower number is known as diastolic pressure which represents the pressure in the arteries when the heart is in resting condition .
Blood pressure maintains of blood flow and the delivery of nutrients and oxygen to the body’s organs and tissues. The risk of significant medical diseases including heart disease, stroke, kidney disease, and eyesight loss rises, though, when blood pressure is persistently raised, straining the arteries, heart, and other organs.
How to monitor B.P:
Monitoring your cardiovascular health can be done easily and effectively by measuring or checking your blood pressure. How to take your blood pressure is as follows:
- Choose a blood pressure cuff: Manual and digital blood pressure monitors are the two primary varieties. Digital blood pressure monitors are automated and show your blood pressure on a computer screen, whereas manual blood pressure monitors utilise an inflated cuff and a stethoscope to listen for your blood pressure. If you want to get your blood pressure checked, you may either go to a doctor’s office or buy a blood pressure monitor online or from a pharmacy.
- In order to be ready for the measurement, sit quietly and comfortably with your feet flat on the ground and your back supported. Prior to taking the measurement, make sure you are calm and haven’t drank any caffeine or done any physically demanding activity for at least 30 minutes. These things can temporarily raise your blood pressure.
- Apply the cuff: To use a manual blood pressure cuff, wrap it snugly around your upper arm, 2.5 cm (1 inch) above the bend of your elbow. If using a digital blood pressure cuff, install it according to the manufacturer’s recommendations.
- Take the measurement: If using a manual blood pressure monitor, listen for your blood pressure while inflating and deflating the cuff while using the stethoscope. If utilising a digital blood pressure monitor, just click the start button to let the device automatically inflate and deflate the cuff. Your blood pressure measurements will be shown on the screen by the monitor.
- See the outcomes: Record the blood pressure monitor’s diastolic pressure (the lower number) and systolic pressure (the top number). These two values reflect the pressure in your arteries both during systole, or when your heart beats, and diastole, or between beats (diastolic).
- Repeat for accuracy: It is advised to take several readings at various times of the day, on several days, and to compute the average for the most accurate results. By collecting many readings throughout the day, you can get a better idea of your overall blood pressure levels as blood pressure can change during the day owing to a variety of variables.
It’s crucial to speak with a healthcare expert for proper evaluation and direction if you need help understanding your blood pressure readings or have questions regarding your blood pressure.
Knowing about High Blood Pressure
High blood pressure or hypertension is defined as the persistent increase in blood pressure values. Since it frequently does not manifest symptoms until it has progressed to a serious level, it is frequently referred to as the “silent killer.” Two types of hypertension are categorised:
Primary (essential) hypertension: Making up roughly 90–95 percent of cases, this is the most prevalent kind of hypertension. Primary hypertension’s specific cause is unknown, although it is thought to be a result of a confluence of genetic, environmental, and lifestyle factors, including a poor diet, a sedentary lifestyle, obesity, stress, and smoking.
Secondary hypertension: This type of hypertension is brought occurs due to other underlying diseases such as kidney disease, hormone imbalances, sleep apnea, or even because of the side effects of some medicines.. About 5–10% of cases of hypertension are secondary, and treatment usually involves treating the underlying problem.
The management of blood pressure
The good news is that high blood pressure can often be avoided and managed by making lifestyle adjustments, taking medications, and getting regular checks. The following are some methods for lowering blood pressure:
Changes in lifestyle :
Healthy eating is essential to controlling blood pressure. Choose a diet which have high amount of healthy grains, lean proteins, and low-fat dairy. Reduce your consumption of processed foods, sugary meals and beverages, saturated fats, and sodium (salt).
Exercise: Regular exercise helps reduce blood pressure. Aim for 150 minutes or more of low to moderate-intensity activity each week such as brisk walking or cycling. Include strength training activities like weightlifting or bodyweight workouts at least twice per week.
Weight management: Keeping a healthy weight can help with blood pressure regulation. If you are obese or overweight, even a minor weight loss can have a big impact on how well your blood pressure is controlled.
Limit your alcohol consumption: Most individuals generally believe moderate alcohol consumption to be safe. But drinking too much alcohol can also lead to high blood pressure. If you still want to drink then try to keep your consumption to a maximum of one drink per day for women and two for men.
Stress reduction: Long-term stress can raise blood pressure. Develop healthy coping mechanisms for stress, such as mindfulness practises, yoga, meditation, or participating in activities you enjoy.
Stop smoking because it boosts blood pressure and puts you at risk for cardiovascular illnesses. To improve the overall health especially blood pressure it is necessary to stop smoking.
Sleep well: Insufficient sleep or sleep disorders like sleep apnea can also lead to high blood pressure. Try to get 7-8 hours of restful sleep every night. Insufficient sleep or sleep disorders like sleep apnea can also be the reason for increase blood pressure. Seven to Eight hours of restful sleep is required for a normal adult.
Click on the link below if you are having trouble sleeping :
Necessary changes in diet to lower BP:
Making dietary modifications can be a successful strategy to naturally lower blood pressure. Here are some dietary modifications that can help you in lowering blood pressure.
Decrease Your Sodium Intake: High intake of sodium in the diet is the major threat for increased blood pressure. Minimize your intake of processed, quick, canned, and snack foods that are high in salt. Instead, choose fresh, healthy foods and use less salt when preparing meals at home. Make sure to read the salt levels on food labels and, where you can, choose low-sodium products.
Increasing potassium intake will help you counter the effects of salt and lower your blood pressure. The potassium rich Fruits and vegetables include bananas, oranges, avocados, spinach, tomatoes and sweet potatoes.
A diet strategy that has been proven through research to lower blood pressure is the DASH diet also known as Dietary Approaches to Stop Hypertension. The DASH diet includes low-fat dairy products and lean proteins (poultry, fish and legumes) and also emphasize on low sodium intake, sugar and saturated fats.
Monitor Your Caffeine Intake: Low Caffeine intake is usually safe for majority of people but in large amounts it can cause rise in blood pressure. Reduce your intake of drinks which are rich in caffeine such as coffee, tea and energy drinks and instead tend to lean towards decaffeinated alternatives.
A balanced diet can lead to a healthy heart and helps to reduce blood pressure. It is rich in fruits, vegetables, whole grains, lean meats, and healthy fats. Avoid the foods which are rich in saturated fats, trans fats, and added sugars or limit the consumptions in moderate amount as they can contribute to high blood pressure and other health problems.
Limit your portion sizes since overeating can cause weight gain, which increases your chance of developing hypertension. Watch your portion sizes and try to avoid eating a much at once. Eat smaller, more frequent meals all day long as an alternative.
Keep Hydrated: Being properly hydrated is crucial for general health, which includes preserving a healthy blood pressure. Intake of sugary drinks like soda and fruit juices should be limited and drinking of large amounts of water should be promoted throughout the day.
Medicines available for high BP:
There are many different pharmacological alternatives available to manage high blood pressure, but they must first be discussed with a doctor. Angiotensin-converting enzyme (ACE) inhibitors, which relax blood vessels and lower the production of angiotensin II (a hormone that constricts blood vessels). Angiotensin receptor blockers (ARBs), which inhibit the action of angiotensin II. Diuretics, which help the kidneys remove too much sodium and water from the body. All these classes of medicines are the examples of medications that relax and widen the blood vessels. The selection of medicine to reduce Blood pressure is usually done by the physicians considering variety of factors including the type of hypertension and other underlying medical diseases present in the patient.
Conclusion:
Hypertension is one of the very serious conditions with which people are struggling alot. If you are also one of those people struggling with BP problem, then there is no need to worry, here are some natural remedies you need to follow in order to have a healthy lifestyle :
- Maintain your sleep schedule.
- Eating a healthy diet
- Control your weight
- Drink alot of water.
By adding these few remedies into your daily life routine, you will find improvement in your health status.
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Hi, I’m Affan lateef , a pharmacist by profession. I have a degree in pharmacy and over 5 years of experience helping people achieve their health goals. I write about various topics like health, artificial intelligence in health, mental health, diet and weight loss. Follow me here on these platforms given below.
7 Responses
It really helped me to maintain my bp. Was suffering a lot before this article. May Allah bless you
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Nice bro❤