High Blood Pressure tends to be a common topic I get asked about, so I thought maybe a quick blog could be of help to others as well!
First of all, what is “blood pressure” anyway? Well, simply put, blood pressure is the pressure of blood pushing against the walls of your arteries. Arteries carry blood from your heart to other parts of your body.
Blood pressure normally rises and falls throughout the day, but it can damage your heart and cause health problems if it stays high for a long time. Hypertension, also called high blood pressure, is blood pressure that is higher than normal.
· Normal is <120mmHg systolic and <80mmHg diastolic or 120/80,
· Elevated falls in the range of 120-129/<80.
· Stage 1 hypertension is 130-139/80-89,
· Stage 2 hypertension is greater than or equal to 140/90.
Having hypertension puts you at risk for heart disease and stroke, which are leading causes of death in United States.
So, what can you do now to help regulate your blood pressure without medicine?
Here’s 5 tips that you can start today:
1. Reduce the extra inches in your waistline.
· Weight loss is one of the most effective lifestyle changes for controlling blood
pressure.
· Men are at risk if their waist measurement is greater than 40 inches.
· Women are at risk if their waist measurement is greater than 35 inches.
· These numbers can vary among ethnic groups so check with your Doctor for what your number is.
2. Exercise Regularly.
· Consistent exercise of approx. 30 minutes a day 5 days a week can lower your blood pressure about 5 to 8 mm Hg if you have high blood pressure.
3. Eat a Healthy Diet.
· Eating a diet that is rich in whole grains, fruits, vegetables, and skimps on
saturated fat can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.
4. Reduce Sodium in Your Diet
· Even a small reduction in the sodium in your diet can improve your heart
health and reduce blood pressure by about 5 to 6 mm Hg if you have high
blood pressure.
· In general, limit sodium intake to 2300 mg per day, however lower sodium
intake of 1500 mg a day or less is ideal for most adults.
5. Reduce Stress
· Chronic stress wreaks havoc on your body. Take time to think about what
causes stress and start making tiny habit changes to help reduce stress levels.
· Try planning out your day and allow mental space for when unplanned things or events require a quick change.
· Avoid known triggers. For instance, if you arrive to work the same time as
your “grumpy” co-worker every morning, try leaving 10 minutes earlier to beat
them to the office and get a positive start to your workday before their
negative influence can take hold.
· Plan out family meals over the weekend so that when the busy week begins,
you aren’t struggling to come up with dinner ideas and rushing through fast
food drive through when everyone is irritable and hungry.
· Practice an Attitude of Gratitude!! I have mentioned this in other blogs, but I’m
telling you, it changes everything! Start each day writing down 3 things you are
most thankful for in that moment. The more you practice this, the more
positive you will feel, the better your body will respond to everyday
challenges.
In closing, I urge you to get regular, at least yearly, checkups. In many cases, people have high blood pressure, and are at serious risk of more serious health concerns, but they have no idea because they never check. Routine prevention care is the key to a long and healthy life.
If you would like help developing a plan you can follow and help with tools to create success in your health journey, please feel free to set an appointment for a consult. I am glad to be of help!!
Certified Health Coach
Certified Personal Trainer
Certified Personal Fitness Chef
10 drug-free ways to control high blood pressure. (2019, January 09). Retrieved July 15, 2020, from https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
Facts About Hypertension. (2020, February 25). Retrieved July 15, 2020, from https://www.cdc.gov/bloodpressure/facts.htm