Table of Contents
- 1 How to Control Your Blood Pressure
- 2 Blood Pressure Control
- 3 Keeping Blood Pressure Under Control
- 4 Tips For Controlling Your Blood Pressure
How to Control Your Blood Pressure
People with high blood pressure should take precautionary measures to not only control their blood pressure, but they should take steps to lowering their blood pressure through fitness programs, nutrition and dietary schedules and taking proper medication throughout a certain period of time.
The medical term for high blood pressure is ‘hypertension’ and high blood pressure is a result of the force of blood pressing against artery walls. In actual fact, everyone’s blood pressure goes up and down throughout the day. But in people with high blood pressure, the blood pressure stays consistently high throughout the day.
Although high blood pressure is what doctors consider to be a hereditary condition that can be passed down from generation to generation, there are lots of high blood pressure factors that you CAN control easily, for example, cholesterol level in food, smoking, diabetes, weight and physical activity.
In order to control your blood pressure, the first thing you MUST control is your food intake because the type of food that you take has a direct relation to the high blood pressure that you’re experiencing. The more cholesterol you consume, the more uncontrollable your high blood pressure condition will become.
One thing that you can do at home is to learn how to monitor your own blood pressure at home. The doctor, of course, has all the equipment needed to measure and monitor your blood pressure, but if you want to lower your blood pressure, you’ll need to learn how to monitor your own blood pressure at home.
The more obese and overweight you are, the higher your blood pressure will be, therefore, develop a weight-loss program that you can stick to. But we’re not talking about a crash diet. We’re referring to a consistent weight-loss program that can help you lower your blood pressure.
The second thing you need to do if you want to lower your blood pressure is to engage in physical activities for at least 30 minutes 3-5 times a week. It need not be strenuous exercise, but moving around actively will help lower your blood pressure. And if you are serious about lowering your blood pressure, you should monitor what you eat too.
You should work closely with your doctor to come up with a feasible plan to lower your blood pressure slowly over time. Your blood pressure have a direct impact on the kind of lifestyle you live, the sooner you lower your blood pressure, the better your life will be. So, make lowering your blood pressure a focus and your goal.
A Must-Have In Keeping Blood Pressure Under Control
Blood pressure refers to the force exerted by the blood circulating in the arteries, veins, and capillaries. It is important to keep our blood pressure within normal ranges in order to stay healthy. Most of the time, people are only concerned about keeping their high blood pressure down, however, not many are fully aware that extreme low blood pressure can also pose a danger.
A low blood pressure chart will help you to determine if you get a low blood pressure reading. In order to fully understand low blood pressure readings, it is essential to have at least a basic understanding of the causes, signs and symptoms of low blood pressure.
What is Normal Blood Pressure?
A blood pressure reading is comprised of two numbers written as a ratio. The top number is called the systolic pressure. It represents the pressure exerted in the arteries, arterioles, veins, and capillaries when the heart contracts. The bottom number on the other hand represents the diastolic pressure. It refers to the pressure exerted in the arteries, arterioles, veins and capillaries when the heart is at rest. A normal blood pressure range should have a systolic of no more than 120 mmHg or less than 85 mmHg; while the diastolic should fall between 80 mmHg and 55 mmHg. Anything that falls below this range is what is considered low blood pressure — a condition known as hypotension.
What is Low Blood Pressure?
Low blood pressure ranges differ according to age. It does not mean that if you get a reading of below 120/80 mmHg, you automatically have hypotension. As long as no low blood pressure symptoms are experienced and no signs of low blood pressure are seen, a person is still out of the low blood pressure danger.
What Causes Low blood pressure?
Causes of low blood pressure can be diverse. However, some of the main reasons include the following:
• Nutritional Deficiencies – Anaemia, a condition which involves lack of iron, Vitamin B12 and folic acid can be a cause for low blood pressure.
• Prolonged Bed Rest – Prolonged bed rest can trigger orthostatic hypotension upon an abrupt change to an upright position.
• Pregnancy– Low blood pressure readings are common in women during their first 24 weeks of pregnancy when the baby starts to grow rapidly.
• Decrease in Blood Volume – Blood pressure can drop after significant loss of blood due to trauma, severe internal bleeding and severe dehydration.
• Medications – Anti-hypertensive drugs and diuretics can cause blood pressure to go down. Other medications which can induce hypotension include beta blockers, tricyclic anti-depressants and anti-Parkinson’s drugs. Taking certain medications in combination with other drugs or alcohol can also cause blood pressure to decrease. For instance, do not mix narcotics and alcohol. Avoid taking erectile dysfunction medications together with nitro glycerines.
• Heart Conditions – Low blood pressure can occur in the following heart conditions — low heart rate, heart valve problems, heart attack and heart failure. This is due to inadequate blood circulation in certain areas of the body.
• Septic Shock -Severe infection that spreads into the bloodstream causes a decline in blood pressure. These are caused by toxins released by the bacteria usually infecting the lungs, urinary tract, and abdomen.
• Anaphylaxis – Anaphylaxis refers to the severe allergic reaction caused by allergies to certain medications, insect stings, and foods. Just like septic shock, it also causes a drop in blood pressure.
Blood Pressure Charts
A normal blood pressure chart shows a range between 110 and 130 mmHg for systolic and 75 to 85 mmHg for diastolic. It categorizes blood pressure ranges into three levels — low normal, normal, and high normal blood pressure.
A high blood pressure chart shows four different stages of hypertension. Stage 1 shows 140/90 mmHg, Stage 2 shows 160/100 mmHg, Stage 3 is 180/110 mmHg and Stage 4 is 210/120 mmHg.
Meanwhile, the low blood pressure readings chart shows three pressure ranges. A blood pressure of 90/60 mmHg is considered borderline low blood pressure. A low blood pressure range averaging 60/40 mmHg is categorized as too low blood pressure. Lastly, a blood pressure of 50/33 mmHg and below is considered dangerously low. If a person’s blood pressure falls in the too low or dangerously low categories, a low blood pressure treatment is usually considered.
Low Blood Pressure Treatment
Extremely low blood pressure numbers will require that you seek medical attention. Hypotension may be an underlying symptom of a more serious medical problem such as severe infection, haemorrhage, allergic reaction or postural hypotension. Your doctor may also advise you to increase fluid intake, limit alcoholic beverages, exercise regularly to keep the blood flowing, and eat a high sodium diet. Your doctor may also advise you to avoid abrupt changes in bodily positions such as lying to sitting or lying to standing. Heavy lifting, straining, and hot showers are also contraindicated.
Blood Pressure Ranges
A person’s average blood pressure differs by age. As a general rule of thumb, blood pressure increases as we age. A general guide to computing for systolic pressure is to add 100 + age of the patient for men. Meanwhile, for women, the computation should be 90 plus her age. Those belonging to the 15 to 19 age group can have a normal systolic pressure of 105 to 120; while those belonging in the 60 to 64 age group can have a systolic of 120 to 150 and can still be considered normal.
It is always very important that we keep our blood pressure within normal range. Extremely high and low blood pressure levels are never healthy. Both should be a reason to seek medical attention immediately. It is advisable that you do not only keep a high blood pressure chart at home but also a low blood pressure ranges chart. Being predisposed to hypertension is not a reason to take low blood pressure for granted therefore, always keep a low blood pressure chart at all times.
Blood Pressure Control
You should be receiving regular blood pressure checks at your regular doctor visits. If you want to check it more often than you go to the doctor, you can purchase a home device that lets you monitor your blood pressure. There are different kinds to choose from.
Two of those are the aneroid and digital monitor. There are ups and downs to both monitors so you want to choose which one is best for you. The aneroid monitor uses a pointer to let you read your blood pressure. The digital monitor displays your reading on a screen which makes it easier to read.
The aneroid monitor is cheaper than the digital but requires more work from you. Check them out and even discuss with your doctor which one might be better for you. Once you purchase it, have your doctor show you how to effectively use it.
Among taking your own blood pressure readings, you can double check your lifestyle habits. Are you on a healthy diet? Eating healthy will help keep your blood pressure low and normal. Cut back on salt and sodium if you can’t get rid of it altogether. Opt for seasonings instead.
Introduce more vegetables and fresh fruits into your diet. Once you become used to eating certain foods, it will be easier to do it every day. Before you know it you will be in the habit of eating healthy foods and won’t think twice before doing so.
If you use tobacco or drink excessive amounts of alcohol try to cut back or refrain completely. These will raise your blood pressure putting you at more risk for a stroke or heart disease.
If you cannot quit these on your own there are plenty of resources and medications to help you. Talk with your doctor about the best way to go about quitting.
Would you consider yourself at a healthy weight or overweight? Overweight people are more prone to developing high blood pressure and if this is your case, try to lose at least ten pounds. You should see results in your blood pressure as well as the way you feel.
If you are not already regularly physically active, try to do at least thirty minutes of physical activity or exercise every day. This will help lower your blood pressure as well as make you feel a whole lot better.
If you find yourself lacking motivation to do some of these things, talk with a friend or relative that could buddy up with you. Having someone to exercise with or take on a challenge such as quitting smoking or drinking can help drastically.
Having high blood pressure puts your health at risk and that alone should be motivation but to some it isn’t. Do not be discouraged, there are many ways to help lower your blood pressure.
If these lifestyle changes do not help, consider medication. There are many different kinds of blood pressure medications and sometimes they need to be combined with a healthy lifestyle to work more effectively.
If you have questions or concerns about your blood pressure talk with your doctor. Let them know what you want and they can help find the way that is best for you to control or maintain your blood pressure letting you control your health as well.
Keeping Blood Pressure Under Control
The force of blood putting pressure against the arteries is what causes high blood pressure. Are you suffering from this condition? This overview will outline ten of the most common symptoms of high blood pressure, also known as hypertension.
Usually people ignore high blood pressure. Even those who take medicine, only take anti hypertensive medication for short time. Studies have proved that 90% of high blood pressure patients show non compliance with their medication. If you will not control your blood pressure it may lead to serious problems with your Heart, Kidneys, Brain and Eyes. If you want to save these vital organs, then you will have to control your blood pressure within limits.
Hypertension affects the heart, brain, eyes and kidney. If you don’t want to risk losing use of these essential organs, then blood pressure has to stay within normal limits.
High blood pressure puts you at risk of serious damage to vital organs. Most people think they might get a heart attack but there are many other consequences. Besides the heart, the brain, the kidney and the eyes can all fall victims to the side effects of this disease.
If your blood pressure is in the risky range, stop smoking, exercise, decrease salt intake, and lowering cholesterol. Changing diet and exercise are the easiest ways to prevent your health from deteriorating.
High blood pressure or hypertension symptoms include headaches, nosebleeds, dizziness, a flushed face and fatigue. Although people with high blood pressure may have many of these symptoms, they occur just as frequently in those with normal blood pressure.
While these symptoms are symptomatic to high blood pressure, they are often overlooked or symptomatic with regular blood pressure as well. The best way to find out your blood pressure is to have it measured. This service is often done free of charge at drug stores or the local EMS station.
When you have accurate knowledge of your medical condition and you find yourself at risk, take action. First, if you are smoking, you must end this practice. This can have a tremendous effect on your overall health. Second, lower your cholesterol. This will greatly increase your chances of lowering the risk of heart attack and other related problems. Finally start or increase your exercise program. Even if it is just a walk around the block, exercise can be a big help in strengthening your body.
It is imperative to understand that while high blood pressure can go unrecognized for year, the damage can be devastating. Visit your doctor regularly to have your blood pressure monitored.
Tips For Controlling Your Blood Pressure
Do you have high blood pressure or at risk to develop high blood pressure? If so do not be discouraged, there are ways of controlling and lowering your blood pressure without medication. Simple lifestyle habits are the most common causes for high blood pressure and easily helped.
Keep in mind that sometimes everything you try may not work. You might have to have the help of medication along with your healthier lifestyle. Talk with your doctor first. They will be able to assist you with the best option for your lifestyle.
The first thing you can do is achieve a healthy weight if you aren’t already. Being overweight is a great risk for developing high blood pressure. You can avoid this by watching your diet and reaching your healthy weight.
If you are unsure of what your healthy weight should be, you should talk to your doctor. You can even find a site online that lets you calculate the BMI (body mass index) and this will tell you what your healthy weight is.
Exercising should be a normal part of your lifestyle. Not everyone enjoys exercising and even if you are one of those people, you can still add it to your every day routine. Only thirty minutes a day of exercise will greatly decrease your risk of high blood pressure.
If you cannot set aside thirty minutes at one time, do ten minutes at a time. This is just as effective and you can get thirty minutes in your day quicker and easier than you thought. You can walk or run or whatever you like.
Your diet plays a major role in your blood pressure levels as well. A high intake of salt and sodium can greatly increase your risks. Try to limit yourself on salt and sodium intake and have your doctor advise you on the recommended amount according to your blood pressure levels.
Using herbs and spices in place of salt is a great way to reduce your salt intake. When you go out to eat somewhere, suggest ‘no salt’ or ask if they add salt so you know if you should or not. Many people consume tons more salt than they really should and do not even know it.
Stress plays a big role in high blood pressure and unfortunately many people suffer from stress. The best way to help your own is by finding a relaxation technique that works best for you. Try meditating, or something that has always relaxed you before. Let the stress of the day leave you and enjoy your stress free time. Take as long as you want to do this.
While trying to change your lifestyle habits, try to keep a record as well. Grab a notebook or journal and write down what you did and check your blood pressure often. Note if it is making a difference or staying the same.
If lifestyle changes do not help as much as you would like, you might consider talking with your doctor about taking medication. Sometimes lifestyle changes alone aren’t as effective unless used with medication. Talk with your doctor about any concerns you might have and they can help decide what is best for you.
Banani Mandal is involved in healthcare market research since 2009. She writes on various health topics and very much passionate about herbal and organic healthcare.