Many people have been screaming for hypertension one way or the other without consciously knowing they are calling for it. The lifestyle of an individual can have a great influence on how healthy that individual will be, which the blood pressure is an aspect. There are a lot of lifestyles that could increase the probability of one developing hypertension. Some of us are aware of these lifestyles and its implications on our health whilst others on the other hand are very ignorant their lifestyle choices are exposing them to hypertension. Whichever category you belong to, do not worry, just take few minutes to go through with me, as I educate you on some of the lifestyles you should avoid and those to embrace if you really want to avoid hypertension. Before we go through, let us take a look at what hypertension means.
According to WHO, Blood pressure is the force exerted
by circulating blood against the walls of the body’s vessels in the body.
Hypertension is when blood pressure is too high. Blood pressure is written as
two numbers. The first number called systolic represents the pressure in blood
vessels when the heart contracts or beats. The second number called diastolic
represents the pressure in the vessels when the heart rests between beats.
Hypertension is diagnosed if, when it is measured on two different days, the
systolic pressure reading on both days is less than or equal to 140 mmHg
(millimetres of mercury) and/or the diastolic pressure readings on both days is
less than or equal to 90mmHg (Ref: who.int). Here are the lifestyles that can
increase you risk of getting hypertension and the need for them to be modified. Let us go
straight to it.
1.Being overweight /Obesity.
Excess weight increases your risk of getting high
blood pressure and other heart diseases. This is because excess weight or being
obese causes changes in your blood vessels and other organs. These changes increase the body demands for
blood. As a result, your heart tends to pump more blood under high pressure to
meet your demands of your body. One develops hypertension when this continues
for some time.
2. Lack of physical Exercise
Not having regular exercise increases your risk of
getting high blood pressure. Physical exercise improve circulation, burns fats
and help maintain a healthy weight which are all necessary of maintaining a
normal blood pressure values.
3. Taking unhealthy diets
The type of diets you take into your body can affect
your health including your blood pressure. Unhealthy diet that can increase
your risk of getting hypertension include high salt intake, high intake of fat
and low intake of potassium. Taking healthy diets like fruits and green leafy
vegetables can help lower your risk of getting hypertension.
4. Excessive Alcohol Consumption
Regular and consistent intake of alcohol is linked to
many health problems including cancer, stroke and heart failure. Taking alcohol
regularly can dramatically shoot up your blood pressure. If you want to prevent
hypertension, then stay away from regular use of alcoholic drinks.
5. Smoking/ Vaping
This has also been associated with the rise of blood
pressure in the body. Studies show that tobacco contain nicotine which when
introduced into the body, constrict blood vessels (make the diameter smaller).
This increases the resistance the heart needs to overcome to pump blood to all
parts of the body. In the end, the blood pressure will be increased. Besides,
smoking/vaping also injures the blood vessels and speeds up the process of
hardening of the arteries. The heart then pumps blood under high pressure to
meet the demands of organs and cells. Second- hand smokers (people who are
exposed to other people’s smoke) are at higher risks.
6. Not having enough sleep
Your sleeping habits can also have an influence on
your blood pressure. Having a good quality sleep can help your organs to also
rest. Without quality sleep, you are at a higher risk of getting hypertension.
7. Stress
Stress is very common in our everyday life which is
not a bad thing. But too much stress may contribute to high blood pressure.
Stress can also encourage certain habits like bad sleeping pattern, poor diet,
lack of exercise and too much intake of alcohol which can all lead to high
blood pressure.
All these are lifestyles that can increase a person’s
chance of getting hypertension. Here are also ways and practices that can help
decrease your chances of having an increased blood pressure. Let us take a look
at some;
1. Maintain a healthy weight
As being said earlier that being overweight could
increase your chances of having an elevated blood pressure, it is necessary to
maintain a healthy body weight. If your body mass index (BMI) falls within 18.5- 24.9, then it is
considered healthy. But if you are below 18.5 or above 24.9 then you must
cultivate measures to help you to have a healthy body weight and BMI.
2. Eat Healthy diet
To put your blood pressure in check, eat healthy diet
including fruits and vegetables. Avoid taking foods that have high amount of
sodium and fats (cholesterol). If you make it a habit to take healthy adequate diets mostly, worry
less about the chances of getting hypertension.
3. Moderate Alcohol Consumption
Yes! I know I can not tell you to avoid taking alcoholic
beverages but if you really want to prevent hypertension, stay away from
alcohol. In times when you want to, drink it in moderation. This will help put
your blood pressure in check.
4. Avoid smoking/ Tobacco use
Tobacco has been said to contain nicotine, a chemical
substance which when introduced in the body, constricts the blood vessels and
impairs blood circulation. When you avoid smoking and the use of tobacco, you
allow your blood vessels to ensure proper blood circulation without any
interference. And this could help stabilize your normal blood pressure and save you from the dangers that comes with high BP.
5. Regular Exercise
Having the habit of constant exercise is another way
to prevent hypertension. Exercise promotes blood circulation and burn fats that
could easily form plaques in your blood vessels. It is highly recommended to
have at least 150 minutes moderate- intense workout every week or 75 minutes
high intense workout every week.
You now know why some of your lifestyles are seriously
calling for hypertension. It takes a lot of diligence to put your lifestyle in
check so it does not affect any aspect of your health. The good news has been
shared and let he who has ears, let him hear. Keep sharing too.
Thanks Doctor
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