Lifestyle changes
Indeed, anyone with hypertension can probably benefit from keeping their sodium intake below 2400 mg daily. You should also try to choose mainly plant-based foods such as breads, cereals, rice, fruit and legumes. Have moderate amounts of learn meats and reduced-fat dairy products, and replace saturated fats with moderate amounts of polyunsaturated or mono-saturated fats.
In addition of diet, you also need to get a handle on reducing your stress. Even mild tension or anger can raise your blood pressure by triggering the release of certain hormones that constrict blood vessels. Stress also sometimes accompanies depression and anxiety, conditions that can more than double your risk for hypertension. The best ways to de-stress are obviously different for everyone: it's important to find that works for you and stick with it. Today many people are relaxing by doing yoga or tai chi. Studies have found that these age-old Asian exercises lower blood pressure almost as much as moderate-intensity exercise.
Indeed, whether you do tai chai or ride a bike, getting regular exercise is an essential part of any blood pressure reduction program. When you excercise vigorously, it not only increases the feel-good hormones known as endorphins but also lowers stress, anxiety and depression naturally. By getting your blood flowing, you help
PROMISING DEVELOPMENTS
The blood pressure classification below have been endorsed by the Heart Foundation and are based on the 1990 WHO-ISH+ guidelines for the management of hypertension. They apply equally to adult men and women who aren't currently taking antihypertensive medications and who aren't acutely ill. To determine your category, use the more elevated number in the reading: for example, if you have 140 mm Hg systolic and 100 mm Hg diastolic you would be in the Stage 2 category.
CATEGORY SYSTOLIC DIASTOLIC RECOMMENDED FOLLOW-UP
----------------------------------------------------------------------------------------------------------------------------------------
Optimal < 120 mm Hg <80 mm Hg Recheck in 2 years
-------------------------------------------------------------------------------------------------------------------------------------------
Normal < 130 mm Hg <85 mm Hg Recheck in 2 years
-----------------------------------------------------------------------------------------------------------------------------------------
High-Normal 130-139 mm Hg 85-89 mm Hg Recheck in 2 years
--------------------------------------------------------------------------------------------------------------------------------------------
Hypertension
Stage 1 (Mild) 140-159 mm Hg 90-99 mm Hg Confirm within 2 months.
---------------------------------------------------------------------------------------------------------------------------------------------
Stage 2 (Moderate) 160-179 mm Hg 100-109 mm Hg Complete medical evaluation and/or begin
treatment within 1 month.
----------------------------------------------------------------------------------------------------------------------------------------------
Stage 3 (Severe) > 180 mm Hg 110 mm Hg Complete medical evaluation and/or begin
treatment immdiately or within `1 week,
depending on the severity of the hypertension.
--------------------------------------------------------------------------------------------------------------------------------------------- Isolated systolic > 140 mm Hg < 90 mm Hg Confirm within 2 months.++
hypertension
+ World Health Organization-International Society of Hypertension
++ Applies only to initial blood pressure readings. Multiple readings at these levels may require more aggressive management.
-------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------------------------------------------------------------
About low blood pressure
-----------------------------------------------------------------------------------------------------------------------------------------
The lower the better when it comes to blood pressure, but only as long as you feel good. If your pressure drops too low--a condition called hypo-tension-your health can be compromised. Hypo-tension can result from overly aggressive treatment of high blood pressure or other factors. The most common form, however, is postural hypertension, which occurs after you abruptly stand or sit up. Dizziness and fainting are common symptoms, the result of inadequate blood flow to the brain.
Treatment: if your doctor diagnoses postural hypotension, diet and lifestyle changes will probably be in order and medications will only be a last resort. Try to:
keep your vessels flexible and less prone to narrowing. which is important in keeping blood pressure down. Be sure to opt for aerobic exercises that get your large muscles moving--brisk walking, swimming, cycling--over strength training (weight lifting) , which can temporarily but dramatically increase blood pressure. And exercise for at least 30 minutes no fewer than three times a week. If you're concerned that exercise will raise your blood pressure more than a safe 20 percent, check it periodically with a monitor.
>Should I buy a home blood pressure monitor?
It's an excellent idea for anyone with hypertension to check their blood pressure at home using a blood pressure monitor (see on later). If you then average the results taken over several weeks, you'll get a much more accurate assessment of your real numbers than you will from measurements taken in the doctor's surgery alone. (Lots of factors influence blood pressure, from time of day to diet and stress levels.) Keep a record so you and your doctor can discuss if your treatment plan is working.
If you want to get an accurate reading: for 30 minutes before, have no caffeine, cigarettes or alcohol. Relax for atleast 3 to 5 minutes before starting your reading. Sit with your legs and ankles uncrossed. Wait a further 2 to 3 minutes before taking a new reading.
>Why does my blood pressure go up when I am in the mountain?
Even a modest rise in altitude will slightly increase your blood pressure--regardless of whether you have hypertension. This is a result of your body's natural attempt to deal with lower amounts of oxygen available at higher elevations. During this process, complex changes occur throughout your body; you hyperventilate to get more oxygen and your kidneys pump out hormones that constrict your blood vessels. Usually, your blood pressure will acclimatise naturally, probably within 24 to 48 hours. If you're on medication and going above 2000 m, ask your doctor whether you need to alter your normal dosage.
Coupled with a reasonable diet, aerobic exercise will also help you to lose extra kilos, a good move for your health. Being just slightly overweight doubles the risk that you'll have high blood pressure compared to people of normal weight. (see on later to figure your Body Mass Index (BMI), an indicator of how you're faring weightwise.) Also, be aware that processed diet shakes and snacks often load up on salt to compensate for reduced fat and sugar.
Other smart moves include getting plenty of sleep (insufficient sleep speeds up your heart, sometimes raising blood pressure) and limiting alcohol and caffeine. More than one or two alcoholic drinks or five cups of coffee a day can raise blood pressure too.
Medications
While you can't ever go wrong with good lifestyle choices, sometimes medications (known as anti-hypertensives) are the best option for you. Keep in mind that when you find the right drug--and take it regularly--you are likely to see your blood pressure return to normal, no matter how high it once was. Today doctors have a multitude of drugs, organised into large 'families', to call upon. Although each drug class it about equally effective, some people simply get better results with one class than with another.
Indeed, anyone with hypertension can probably benefit from keeping their sodium intake below 2400 mg daily. You should also try to choose mainly plant-based foods such as breads, cereals, rice, fruit and legumes. Have moderate amounts of learn meats and reduced-fat dairy products, and replace saturated fats with moderate amounts of polyunsaturated or mono-saturated fats.
In addition of diet, you also need to get a handle on reducing your stress. Even mild tension or anger can raise your blood pressure by triggering the release of certain hormones that constrict blood vessels. Stress also sometimes accompanies depression and anxiety, conditions that can more than double your risk for hypertension. The best ways to de-stress are obviously different for everyone: it's important to find that works for you and stick with it. Today many people are relaxing by doing yoga or tai chi. Studies have found that these age-old Asian exercises lower blood pressure almost as much as moderate-intensity exercise.
Indeed, whether you do tai chai or ride a bike, getting regular exercise is an essential part of any blood pressure reduction program. When you excercise vigorously, it not only increases the feel-good hormones known as endorphins but also lowers stress, anxiety and depression naturally. By getting your blood flowing, you help
PROMISING DEVELOPMENTS
- Sleep apnoea is the latest ailment to be earmarked as a cause of hypertension. In Australia, 8% of males have obstructive sleep apnoea and research has shown this condition is a significant risk factor to high blood pressure. During sleep apnoea, breathing stops or becomes very shallow, the throat muscles contract, there is a snort or gasp for air and breathing starts again. This can happen dozens of times a night. What's promising is that sleep apnoea can be treated (see on later).
The blood pressure classification below have been endorsed by the Heart Foundation and are based on the 1990 WHO-ISH+ guidelines for the management of hypertension. They apply equally to adult men and women who aren't currently taking antihypertensive medications and who aren't acutely ill. To determine your category, use the more elevated number in the reading: for example, if you have 140 mm Hg systolic and 100 mm Hg diastolic you would be in the Stage 2 category.
CATEGORY SYSTOLIC DIASTOLIC RECOMMENDED FOLLOW-UP
----------------------------------------------------------------------------------------------------------------------------------------
Optimal < 120 mm Hg <80 mm Hg Recheck in 2 years
-------------------------------------------------------------------------------------------------------------------------------------------
Normal < 130 mm Hg <85 mm Hg Recheck in 2 years
-----------------------------------------------------------------------------------------------------------------------------------------
High-Normal 130-139 mm Hg 85-89 mm Hg Recheck in 2 years
--------------------------------------------------------------------------------------------------------------------------------------------
Hypertension
Stage 1 (Mild) 140-159 mm Hg 90-99 mm Hg Confirm within 2 months.
---------------------------------------------------------------------------------------------------------------------------------------------
Stage 2 (Moderate) 160-179 mm Hg 100-109 mm Hg Complete medical evaluation and/or begin
treatment within 1 month.
----------------------------------------------------------------------------------------------------------------------------------------------
Stage 3 (Severe) > 180 mm Hg 110 mm Hg Complete medical evaluation and/or begin
treatment immdiately or within `1 week,
depending on the severity of the hypertension.
--------------------------------------------------------------------------------------------------------------------------------------------- Isolated systolic > 140 mm Hg < 90 mm Hg Confirm within 2 months.++
hypertension
+ World Health Organization-International Society of Hypertension
++ Applies only to initial blood pressure readings. Multiple readings at these levels may require more aggressive management.
-------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------------------------------------------------------------
About low blood pressure
-----------------------------------------------------------------------------------------------------------------------------------------
The lower the better when it comes to blood pressure, but only as long as you feel good. If your pressure drops too low--a condition called hypo-tension-your health can be compromised. Hypo-tension can result from overly aggressive treatment of high blood pressure or other factors. The most common form, however, is postural hypertension, which occurs after you abruptly stand or sit up. Dizziness and fainting are common symptoms, the result of inadequate blood flow to the brain.
Treatment: if your doctor diagnoses postural hypotension, diet and lifestyle changes will probably be in order and medications will only be a last resort. Try to:
- Eat salty foods, especially in hot weather or when you're ill.
- Drink at least eight glasses of nonalcoholic beverages daily (sports drinks high in sodium and potassium are a good bet).
- Stretch your feet back and forth to stimulate their circulation before getting up from a prone or sitting position.
- Raise your bed head to an angle of 5 to 20 degrees.
keep your vessels flexible and less prone to narrowing. which is important in keeping blood pressure down. Be sure to opt for aerobic exercises that get your large muscles moving--brisk walking, swimming, cycling--over strength training (weight lifting) , which can temporarily but dramatically increase blood pressure. And exercise for at least 30 minutes no fewer than three times a week. If you're concerned that exercise will raise your blood pressure more than a safe 20 percent, check it periodically with a monitor.
>Should I buy a home blood pressure monitor?
It's an excellent idea for anyone with hypertension to check their blood pressure at home using a blood pressure monitor (see on later). If you then average the results taken over several weeks, you'll get a much more accurate assessment of your real numbers than you will from measurements taken in the doctor's surgery alone. (Lots of factors influence blood pressure, from time of day to diet and stress levels.) Keep a record so you and your doctor can discuss if your treatment plan is working.
If you want to get an accurate reading: for 30 minutes before, have no caffeine, cigarettes or alcohol. Relax for atleast 3 to 5 minutes before starting your reading. Sit with your legs and ankles uncrossed. Wait a further 2 to 3 minutes before taking a new reading.
>Why does my blood pressure go up when I am in the mountain?
Even a modest rise in altitude will slightly increase your blood pressure--regardless of whether you have hypertension. This is a result of your body's natural attempt to deal with lower amounts of oxygen available at higher elevations. During this process, complex changes occur throughout your body; you hyperventilate to get more oxygen and your kidneys pump out hormones that constrict your blood vessels. Usually, your blood pressure will acclimatise naturally, probably within 24 to 48 hours. If you're on medication and going above 2000 m, ask your doctor whether you need to alter your normal dosage.
Coupled with a reasonable diet, aerobic exercise will also help you to lose extra kilos, a good move for your health. Being just slightly overweight doubles the risk that you'll have high blood pressure compared to people of normal weight. (see on later to figure your Body Mass Index (BMI), an indicator of how you're faring weightwise.) Also, be aware that processed diet shakes and snacks often load up on salt to compensate for reduced fat and sugar.
Other smart moves include getting plenty of sleep (insufficient sleep speeds up your heart, sometimes raising blood pressure) and limiting alcohol and caffeine. More than one or two alcoholic drinks or five cups of coffee a day can raise blood pressure too.
Medications
While you can't ever go wrong with good lifestyle choices, sometimes medications (known as anti-hypertensives) are the best option for you. Keep in mind that when you find the right drug--and take it regularly--you are likely to see your blood pressure return to normal, no matter how high it once was. Today doctors have a multitude of drugs, organised into large 'families', to call upon. Although each drug class it about equally effective, some people simply get better results with one class than with another.
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