Most of us do not think about high blood pressure until it becomes a health challenge for us or someone we know.
This is the inevitable truth, and most of the time, when we have high blood pressure, it is a lifetime thing that we can only manage. Before going any further, what is high blood pressure?
High blood pressure, also known as hypertension, is a condition that occurs when the pressure of the blood against the walls of the arteries is excessively high.
Blood pressure readings in excess of 140/90 are considered hypertensive, with readings in excess of 180/120 being considered extremely dangerous. In many cases, high blood pressure has no symptoms.
If not properly managed, it can eventually lead to health problems like stroke and heart disease.
Causes of high blood pressure
Typically, high blood pressure takes time to develop. Unhealthy habits, like not getting enough exercise on a regular basis, consuming too much salt, excessive alcohol, low potassium, and smoking, can contribute to this condition.
The likelihood of developing hypertension is also augmented by preexisting conditions like obesity and Type II diabetes. Pregnancy-related high blood pressure is another real possibility.
How to prevent high blood pressure
Prevention, they say, is the best medicine, so how do you prevent high blood pressure rather than waiting for it to become a problem? Here are some of the best ways to prevent high blood pressure:
Adopt a healthy diet
Dietary sodium (salt) restriction and potassium supplementation have both been shown to be effective in lowering blood pressure in some people. Additionally, a diet rich in fruits, vegetables, and whole grains and low in saturated fat is essential.
Exercise regularly
Exercising regularly can help you keep your blood pressure down and your weight steady. The American Heart Association recommends at least 2.5 hours per week of moderate-intensity aerobic exercise, or 1.25 hours per week of vigorous-intensity aerobic activity. Walking is an example of aerobic exercise because it increases both heart rate and oxygen consumption.
Manage your stress
The effects of stress on your mental and physical health, as well as your blood pressure, can be reduced by learning how to manage it. Concentrating on a relaxing thought or activity, sleeping properly, and practising mindfulness are all great ways to reduce stress.
Stop or avoid smoking
Tobacco use is associated with an increase in blood pressure and an increased risk of cardiovascular disease. Please don’t start smoking if you don’t already. If you smoke, your doctor can help you figure out the best strategy for giving up the habit. Smoking is a lot more damaging for women than men.
Maintain normal weight
The risk of developing high blood pressure is elevated in those who are overweight or obese. Keeping your weight normal can help you manage your blood pressure and lower your risk of developing other health issues.
Reduce alcohol intake
The effects of alcohol on blood pressure are well known. Moreover, it increases calorie intake, which could lead to weight gain. In general, women should limit themselves to one drink per day.
Bottom line
Health is wealth, and only those who are healthy can enjoy everything that life has to offer.
As a woman, high blood pressure can complicate your lifestyle tremendously. This is why you need to do everything you can to prevent your blood pressure from rising.
The tips highlighted here are practical and easy to follow. Stay sharp, stay healthy; and don’t forget to consult your doctor!.
