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Stop worrying about blood pressure
- World Hypertension Day is celebrated every year on 17th May.
- This year (2022) theme for hypertension is “Measure Your Blood Pressure Accurately, Control it, Live Longer“.
- It is natural to worry about your blood pressure, especially when you notice that your numbers are creeping up. Don’t worry, be happy.
- You can take a proactive approach to your blood pressure by eliminating things that stress you out, exercising and eating healthily.
- Even you can do simple breathing exercises to lower your blood pressure naturally.
- This blog will show you, how to stop worrying about your blood pressure?
- So, you can live with the confidence that comes from knowing you are taking good care of yourself in every way possible.
Recognize that high blood pressure is common
- In fact, high blood pressure affects nearly 972 million population (nearly 26 % of world population)
- It includes 45% of people age more than 45 years.
- So even if you are healthy now, there is a good chance that as you age or put on weight something that often comes with middle age.
- You could develop high blood pressure or at least face a higher risk for developing it.
- Now, the good news is that high blood pressure is preventable.
- If you know your numbers specifically, what they mean in terms of hypertension risk.
- You can better control them and reduce your chances of developing heart disease.
- Your family history and genetic factors also matters, when it comes to high blood pressure risk factors.
Get regular checkups
- Like most body parts, kidneys can also develop medical issues over time. We are all at risk of developing kidney disease as we age.
- Average adult has 25-30 percent of chance of having it sometime in their lifetime and especially if you have diabetes or high blood pressure.
- An estimated 85 percent of people with kidney disease are unaware they have it until serious symptoms occur and damage is done.
- The best way to spot kidney disease is with routine checkups, so you can catch problems early on and nip them in the bud before they get out of hand.
- But don’t just go through a once-in-a while routine screening.
- Stick to an annual schedule, so your doctor can keep track of changes that might indicate declining health.
- Staying hydrated is one of the important part of maintaining good health and reducing high blood pressure.
- To stay well-hydrated, be sure to drink plenty of water aim for around 10 cups a day (approximately three liters).
- There are also foods that can help lower your blood pressure in addition to hydrating you.
- Natural diuretics are foods that will increase urine production without adding any excess salts or sugars into your system.
- The best natural diuretics include tomatoes, green tea and cucumbers because they contain electrolytes like potassium and magnesium.
- You do not have to run a marathon or take up triathlons.
- Getting moving can mean taking a daily walk around your neighborhood or parking further away from stores so you have to get in a few extra steps.
- The key is staying active throughout the day even if it is just for 30 minutes at a time.
- Consider aiming for 10,000 steps per day and try setting small goals (like walking more than you did yesterday).
- As a result you can add on each week until you are consistently walking more than usual and burning an extra 1,000 calories each week.
- When we are stressed out or overworked, our bodies increase production of adrenalin our fight-or-flight response.
- This hormone is helpful in stressful situations, but can cause problems when it stays in our system long term.
- In particular, chronically high levels of adrenalin can have a negative effect on heart health and raise blood pressure.
- However, with practice (specifically mindfulness meditation), it is possible to reduce cortisol levels and relax our nervous systems.
- Researchers have linked mindfulness meditation in lowering blood pressure to greater activity in certain areas of their brains.
- In other words meditation might literally help slow down time by slowing down brain activity and relaxing us from within.
- Many studies link stress with higher blood pressure. When you are feeling stressed out, it may help to take a few deep breaths or practice some other relaxation techniques.
- Try getting plenty of sleep and avoid over-stimulating activities like drinking caffeinated beverages or smoking cigarettes.
- It might also help to schedule regular appointments with friends and family and if you have not found your tribe yet, look for support groups in your area for people with high blood pressure.
- Ultimately, though, learning how to keep calm is one of the best ways to maintain a healthy heart and hopefully reduce those numbers at your next doctor’s appointment.
- If you are over 65 and you have high blood pressure, there is a good chance that it is a side effect of another condition or health problem.
- So don’t try to tackle your issues alone. When appropriate, ask for help.
- If necessary, consider asking for professional help and take advantage of support groups and other resources at senior centers or by contacting local organizations like hospital or health care centers.
- Remember that your family is also concerned about your health so give them opportunities to pitch in and lend a hand, together you will get things done much faster.