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Hypertension Management
“Hypertension is the most prevalent cardiovascular risk factor among Indian adults. Epidemiological studies have reported that the prevalence of hypertension is 25-35% in urban areas and 15-20% in rural areas. This is more than the prevalence of hypercholesterolemia, metabolic syndrome or diabetes.” (Source: European society Of Cardiology)
The key lifestyle factors that promote hypertension are sedentary habits and diet. When people migrate from rural areas to urban areas they increase their weight, measured as body mass index (BMI, kg/m2), and they increase their waist size. This is clearly due to changing lifestyles – they become more sedentary and their diet changes. They tend to eat more fat, saturated fat, trans fatty acids and salt, and less fruits and vegetables
Hypertension is the most common cardiovascular risk factor in India but many people don’t know they have it and it’s often not treated properly. This is a huge problem in a country as populated as India and prevention efforts are essential
Hypertension, defined as a chronically elevated blood pressure greater than 140/90 mmHg. If left untreated, hyper tension can dramatically increase your risk for heart attacks, strokes and peripheral arterial disease. Exercise not only improves the workings of the cardiovascular system, but can lower blood pressure as well. The key to maximizing the benefits of exercise is to follow a well-designed program that you can stick to over the long-term.
TREATMENT CHOICES
• Markedly elevated blood pressure (the systolic [upper] value above 180 or the diastolic [lower] value above 110) should be treated by medication immediately. Once under control with medication, increased physical activity may decrease your blood pressure further.
• Mild to moderate cases of elevated blood pressure can benefit from healthy lifestyle changes – including increased exercise, decreased salt intake, improved overall diet and weight loss.
• Work with your physician to ensure you properly treat high blood pressure.
• Exercise generally decreases both the systolic and diastolic value by five to seven points, and the decrease can occur as early as three to four weeks after increasing your activity level.
• Physical activity also assists with weight control and improves blood cholesterol and glucose levels so that the risk of heart attack and stroke is lower, even if your blood pressure is not reduced to normal levels.
• Being active is also important for people with pre-hypertension (systolic pressures of 120 to 139 and diastolic pressures of 80 to 89) and for people with normal blood pressure who have a family history of high blood pressure.
Besides regular exercise
1. Eat less salt. (High Sodium Diet Causes More Than 1.6 Million Deaths Every Year)
2. Stressful situations pump up the blood pressure so keep calm.
3. Sleep! If you don't want to lose sleep over high blood pressure, then get at least 6-7 hours of sleep every night. Studies have found that the fewer hours of sleep you get, the higher your blood pressure is.
4. Quit or reduce your alcohol intake. Quit smoking because nicotine is said to increase blood pressure.)
5. Say goodbye to your caffeine fix. Coffee is known to increase the blood pressure, at least temporarily. You can opt for decaffinated coffee.