Hypertension
When a person’s blood pressure, on a constant basis, is higher than the normal, it is referred to as Hypertension. Blood pressure is the pressure that the blood exerts on the inner walls of the arteries, from which the blood is circulated from the heart to all the body parts. It is normal if the blood pressure increases with stress or physical exertion. However, this is not the case with a person suffering from hypertension. Such a person’s blood pressure is always on the higher side.
There are two numbers which are important and need to be kept in mind when measuring Blood Pressure. These are systolic and diastolic. The measuring unit that helps read blood pressure is millimeters of mercury. The device used to measure the blood pressure is called the sphygmomanometer.
The Systolic pressure is the force of the blood against the inner walls of the arteries when the heart contracts to pump blood to al the body parts. On the other hand the Diastolic pressure refers to the pressure within the arteries when the heart relaxes and refills with blood.
The blood pressure of a person depends on the activities a person does. There are variations in the blood pressure every moment and the same person on the same day can have different BP levels. The blood pressure can change even when one sits or stands.
Emotional disturbances and mental activities alter the BP levels in a person. Thus there are times when the heart needs to pump blood at higher pressures. All the activities that a person does can alter the BP level. Hypertension depends on the mental state of the person, as people react differently in different situations.
High blood pressure is often termed as a silent killer, as it does not have any symptoms which can detect the problem, It takes years at times for people to know if they have this problem. Therefore it is advisable to monitor one’s blood pressure on a regular basis , especially after the age of 35.
There are two types of hypertensions
- Primary or essential and
- Secondary
In the primary type, the blood pressure is on a high level with no noticeable symptom. If not detected earlier, it can cause cardiac problems and renal damages.
The causes of the primary hypertension are as follows:
- Family history
- Gender – it has been noted that, men have higher chances of having hypertension than women.
- Race, a strange point to be noted but it is seen that the blacks have higher chances than whites.
- Emotional stress.
- A sedentary lifestyle
- Obesity
- Aging
- Alcohol consumption in excess
- Smoking
- A diet high on sodium
Few causes which can lead to Secondary hypertension are:
- Kidney disorder
- Adrenal tumors
- Pregnancy
Because it is asymptomatic, it is known as a silent killer. High blood pressure increases the risk of heart attacks, kidney failure and eye problems. Hypertension causes the heart to work harder to pump blood often leading to heart failure and strokes.
The advanced warning signs include the following;
- Headaches
- Dizziness or ringing in the ears.
- Palpitations
- Nosebleeds
- Numbness in the hands or feet
- Drowsiness or confusion
- vision disturbances
Regular moderate exercise is very important to maintain proper circulation and in maintaining one’s weight. Exercise helps a person to lose weight, tone muscles, and relieve stress. Avoid over exercising . One needs to have a proper, regular exercise regime, which should be followed with expert guidance.
There are certain other light exercise options that one could follow ;
- Walking shorter distances instead of using a vehicle.
- Climbing stairs
- Going on a hiking trip
- Doing a few laps of swimming regularly.
- Involving in out door activities like gardening etc.
A high fiber diet with plenty of vegetables, fresh fruits, whole grains and beans are recommended along with the following;
- drink plenty of water
- eat a variety of food
- Do not skip meals. Include 5 to 6 small meals daily.
- A fiber rich diet is good for people suffering from hypertension.
- One should eat food low in salt and sodium.
- One should eat fresh fruits, and avoid fruit juices.
- Eat loads of vegetables in the form of soups, salads or boiled form.
- Alcohol and tobacco intake should be avoided.
- Avoid fried foods and the use of salad dressings as they are high in fat and sodium.
If you are diagnosed with hypertension, you should avoid the food listed below:
- Potato chips
- Soy sauce
- Pickles
- salted popcorn
- Cheese
- cured meat
- Canned, processed food
- seasoning salts
Yoga
Even though yoga is a good option for creating a balance, one still needs to consult the doctor before starting a yoga regime. The Asanas which a person suffering from hypertension should follow are:
- SHASHANKASANA
- SIVANANDA PRANAYAMA
- Corpse Pose (savasana)
Stress management has become very important for balancing high blood pressure. Stress can be reduced by setting achievable goals in life and by being physically active. The best way to prevent hypertension is to
- to have healthy diet habits
- avoid alcohol and cigarettes
- follow a regular exercise regime
To limit the intake of salt and sodium.
