Hypertension or high blood pressure is very common in the adult population. It can result in potentially fatal conditions like a heart attack or stroke. Since there are typically no symptoms, you may be unaware of the condition. However, the good news is that you can prevent hypertension by making healthy lifestyle changes. The preventive measures for hypertension are categorised into two types: Primary prevention of hypertension and Secondary prevention of hypertension. Let’s read further about the preventive measures for hypertension.
Primary prevention of High Blood Pressure (hypertension)
It involves making simple changes to your lifestyle and eating habits to prevent hypertension. The most effective strategies include:
1) Physical activity:
Regular physical activity, such as brisk walking, jogging, cycling, and swimming can help lower your blood pressure and keep it under control. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week.
2) Maintaining a healthy diet:
Eating a diet that is low in salt, fat, and cholesterol can help lower your blood pressure. Focus on eating fresh fruits and vegetables, whole grains, lean protein, and low-fat dairy products.
3) Maintaining the right emotion:
Every disorder has its roots in the mind. Likewise, in some cases, high blood pressure can be a psychosomatic disorder. Some common characteristics include aggressive behaviour and becoming upset, angry, or anxious when things do not go as planned. Try to control your emotions by practising mindfulness, meditation, yoga, and breathing techniques. This will help prevent hypertension.
4) Keeping your weight in check:
Being overweight or obese can increase your risk of developing hypertension. Maintaining a healthy weight through diet and physical activity can help lower your risk.
5) Getting proper sleep:
Proper sleep every night can reduce the risk of hypertension, diabetes, heart disease, and stroke. Sleep helps prevent hypertension by relaxing your senses.
6) Avoiding stress:
Stress can wreak havoc on your health. Overall, it can increase your heart rate and your risk of developing hypertension. Practice mind relaxation techniques and meditation to avoid stress.
7) Quitting smoking:
Smoking is a major risk factor for developing hypertension, as well as other serious health problems. Quitting smoking can help to prevent hypertension.
8) Reducing alcohol intake:
Drinking too much alcohol can cause your blood pressure to increase. Reduce your intake of alcohol to keep your blood pressure under control.
9) Cutting back on salt intake and processed foods:
The more salt you consume, the higher will be your blood pressure. Avoiding high-sodium packaged and processed foods helps maintain weight and prevent hypertension.
10) Monitoring your blood pressure and heart health markers regularly:
One of the most critical aspects of maintaining stable blood pressure is regular monitoring. At times, sudden stress can lead to spikes in our blood pressure. However, a consistently high blood pressure is different from a one-time spike and should be monitored closely. Also, if you experience symptoms like neck pain, restlessness, or mild to moderate breathing issues, monitoring your blood pressure regularly could be life-saving.
Secondary prevention of hypertension
Secondary prevention of hypertension is for people who have been diagnosed with the condition. It involves taking antihypertensive medications to lower blood pressure levels and maintain them within the normal range. If you are hypertensive, you must take your medications exactly as prescribed and follow up with your doctor frequently to prevent the risk of complications, such as heart disease and kidney disease. In addition, follow the primary prevention strategies to maintain your blood pressure levels.
Conclusion
Hypertension is a serious condition and should not be taken lightly. Fortunately, you can take measures to prevent hypertension and reduce your risk of complications. Try to avoid the risks factor of high blood pressure, such as obesity, a sedentary lifestyle, unhealthy eating habits, drinking, smoking, and stress. Cut down on high-sodium and processed foods. Engage in moderate physical activity and get a good night’s sleep. If your blood pressure still does not improve, consult a doctor to prevent hypertension and take medications as prescribed.
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FAQs related High Blood Pressure (Hypertesnion)
1. What are the signs of hypertension?
Hypertension may not lead to specific symptoms in some people and can go unnoticed. Some symptoms of severe hypertension may include:
- Double vision or blurred vision
- Lightheadedness/Fainting
- Fatigue
- Headache
- Palpitations in the heart
2. What are the stages of hypertension?
To prevent hypertension, know these stages of hypertension:
- Normal BP: Less than 120 (systolic) and 80 (diastolic)
- Elevated BP: 120 to 129 (systolic) and below 80 (diastolic)
- Stage 1 hypertension: 130 to 139 (systolic) or 80 to 89 (diastolic)
- Stage 2 hypertension: 140 or higher (systolic) or 90 (diastolic)
- Hypertensive crisis: A reading higher than 180 (systolic) and/or 120 (diastolic)
3. At what time of the day is our blood pressure the highest?
A person’s blood pressure typically starts to increase a few hours before they wake up. It peaks at around noon. Blood pressure typically drops in the late afternoon and evening.
