Tips To Deal With Hypertension As We Grow

Blogs24 Oct 2024

We all know that keeping a check on our blood pressure is important. A normal blood pressure is considered healthy whereas a high blood pressure could point to several health risks. But what does high blood pressure really mean? And what are its effects on individuals above 40? Read this article to find out!

What is High blood pressure or Hypertension?

When the blood flows with excessive pressure against the arteries, the condition is called hypertension or high blood pressure. Your blood pressure can be checked by a quick and painless method. It is measured in two numbers: the systolic pressure and the diastolic pressure.

• Systolic pressure - pressure in blood vessels when the heart contracts or beats
• Diastolic pressure - pressure in the vessels when the heart rests between beats.

If the measure of your blood pressure (when checked twice on different days) has a

• Systolic pressure above 140mmHg
• Diastolic pressure above 90mmHg

Then you may assume that your blood pressure is high or that you have hypertension.

Importance of Understanding Hypertension in Adults

According to the World Health Organisation, cardiovascular diseases and hypertension are a major cause for concern in India. Over 45% of Indians in the 40-69 age group being affected by it! It’s a common health condition among older adults and might not be a very obvious one at first.

With age, however, older adults may face stiffer arteries, which might cause blood pressure to rise. Men tend to have a higher chance of having high blood pressure and women face this issue the most after menopause. It can be caused by certain kidney or thyroid issues or simply because of their lifestyles. Since it’s not visibly detectable, it’s important to keep checking your blood pressure frequently during visits to the doctor or at home. This way you can detect issues early and try to prevent them!

Causes and Risk Factors Related to High Blood Pressure or Hypertension as We Age

Causes of High Blood Pressure

There are several factors that might attribute towards developing high blood pressure as you age. They are as below:

• Those who are overweight or consume unhealthy food with a high fat and salt diet may be prone to hypertension.
• Individuals who are highly stressed and avoid movement (sedentary lifestyle) might also be at a higher risk of having hypertension.
• Genetics also play a role. If this issue runs in your family, you might have a higher chance of facing it as well.

Risk factors

As a condition, hypertension increases the risk of

• Cardiovascular conditions
• Stroke
• Dementia
• Kidney disease
• Heart failure

How Do I Lower Blood Pressure: Tips to Deal With Hypertension

You must wonder, ‘So, what to do if your blood pressure is high?’ As is the case with several serious conditions, maintaining a healthy lifestyle can be an important prevention technique for maintaining normal blood pressure in adults. Here’s how to manage blood pressure healthily:

1. Shedding the extra kilos

Excess weight or fat near the stomach area might cause an increase in hypertension levels; hence, many healthcare professionals will agree that weight management can help keep your blood pressure under control.

2. Adding more movement to your day

Movement or exercise daily can keep your arteries feeling more flexible and physical activity in general has a positive impact on the nervous system too! This may mean lower stress, more positive feelings and a more normal blood pressure!

3. Regulate your diet to maintain a normal blood pressure

Food is another way you can regulate your blood pressure. Choose low-fat options that are rich in micronutrients that can help lower your hypertension levels and prevent hypertension. Some examples of foods you can try to include in your diet are whole grains like oats, fruits like berries and bananas, vegetables like spinach, tomatoes, beetroot, sweet potatoes etc.

4. Engage in stress-relieving activities

Stress may play a significant role in your blood pressure levels. That’s why it’s crucial to have stress-relieving activities like meditation, journaling, and others to keep hypertension under control.

Diagnosis & Treatment

When it comes to diagnosing and treating hypertension, your doctor may

1. Suggest lifestyle and diet changes to help shed extra weight.
2. Prescribed hypertension medication depending upon the severity of the case. There’s a variety of hypertension medications available, and your doctor will be the right person to prescribe which medication will be suitable for you.
3. You should follow your doctor’s advice, maintain a healthy and active lifestyle while keeping sodium and fat on the lower end of your diet, take your medications as prescribed and report changes. Regular visits can help your doctor monitor your health and progress and make changes in your treatment accordingly.

Monitoring and Tracking Blood Pressure at Home

You don’t always have to run to the hospital to get your blood pressure checked! You can simply buy an inexpensive and reliable blood pressure monitor and use it from your home. Make sure to check with your doctor and take their input on how you should use the monitor. Here are some tips you can make a note of while monitoring your blood pressure at home:

• Revise the numbers of blood pressure that fall under normal, elevated, and beyond so that you know which level you fall under when you monitor and track your blood pressure
• Sit still
• Avoid exercising 30 minutes before monitoring your blood pressure
• Make sure your arm is on a flat surface
• Always measure your blood pressure at the same time every day
• Take two readings instead of one daily. Keep them a minute or two apart. Note these down in a tracker
• You can show your readings to your doctor and go to them if they shoot up at any time.

Conclusion

Hypertension is a common but serious condition, especially in older adults in India. Hypertension might trigger several harmful conditions in the body such as stroke, cardiovascular conditions, kidney problems, and more. But all is not lost even if you do suffer from hypertension, as lifestyle changes, tweaks in the diet and additional hypertension medication (if prescribed) can help keep it under control and even reduce it! We hope this article has helped you understand how to manage blood pressure healthily.

At Right Shift, we focus on a variety of issues that can affect those in their middle ages and help them face them with more knowledge and courage. To read more such information on common health conditions and make your health your top priority, explore our other blogs on nutrition, exercise, and healthy ageing here.