Reasons you Developed High Blood Pressure
Many people fall prey to hypertension. It was previously perceived to be a condition of old age, but in recent times that notion has altered. Youngsters have started noticing high BP levels as well. This has made the number of hypertensive cases rise to 1.28 billion. Approximately 1 in 5 hypertensive patients (21%) have their BP under control. But, an estimated 46% of people with hypertension are unaware that they even have it.
So, while finding out you have high blood pressure can be concerning, it’s also a chance to take charge of your life to lower your risk of serious events like a heart attack & more.
But, understandably, you’ll be baffled about being diagnosed with hypertension if you’re in your early twenties, or even teens. So if you’re pulling yourself down with the question “why me,” we’ve chalked out 3 ways you can pull yourself up and take charge.
Relook your plate
How are your meals? Are they usually sweet-ladened, salt-struck, or drowning in oil? Are you eating enough greens? Or are you skipping meals frequently?
Answer all these questions to have a better understanding of what could have made your BP levels go beyond normal. While your diet may not be the deciding factor, altering it and eating healthy help. Making smart snack switches and adding essential nutrients to your meals will enable you to maintain better health. And to say the least, altering the diet is the first-line defence against hypertension risks.
Revisit your routine
Are you living a sedentary lifestyle or perhaps are getting too few chances to get on the move a day? Do you sleep late, get less sleep, or can’t sleep at all?
Being physically active plays a crucial role in managing high blood pressure. Exercising can help lower BP by 5–8 points. It is recommended to do at least 150 minutes of moderate aerobic exercise per week. Aerobic exercises include walking, biking, dancing, and water aerobics. When it comes to your sleeping patterns, the less sleep you get, the higher your BP may go. But do not try to make up for a lack of sleep with a lot of sleep. Too much sleep can lead to high blood sugar and weight gain. Which affects heart health as well. Take conscious steps to ensure your body gets adequate sleep.
Rethink your habits
Do you often drink or smoke? Drinking alcohol in excess can contribute to high blood pressure. And limiting it can lower blood pressure by up to 4 points. Drink in moderation or quit it all together to see positive changes in your BP.
And when it comes to smoking, quitting it has far-reaching benefits. And lower hypertension risk is one of them. While it’s not as clear that quitting smoking will directly lower your BP, it will reduce your risk of some of the complications of high BP. Smoking also causes fatty plaque to build up in the arteries, which can lead to stroke and heart attacks.
NOTE: Hypertension is notoriously known as the silent killer. That’s why it’s best to keep checking BP levels to monitor how your diet, lifestyle, and workout changes are impacting your BP. If you notice high blood pressure consistently, visit your doctor immediately to seek the right help. Hypertension can be managed effectively with early detection.
Other tips to manage hypertension
When you’re a senior citizen with hypertension, there is little you can do to manage it apart from relying on medication. But this stands different for young adults. However, here we’ve highlighted the things you need to focus on to take charge of your health, irrespective of your age:
- Work out regularly (even walking helps!)
- Reduce stress (practice yoga or take warm baths)
- Reducing salt intake
- Limit alcohol consumption
- Eat more fruits & fewer fats
- Maintain healthy body weight
- Try DASH diet
Hypertension can happen to anyone. The best way to avert the possibilities or reduce the risks is by taking conscious steps to lead a healthy life, no matter your age. If you notice any abnormalities in your BP levels, visit your doctor immediately. This will help you to act on it before it becomes worse. Ignorance of any kind can be an invitation to serious heart issues that can be life-threatening.