With gradual increase in age, blood pressure is known to increase. Nowadays, it is common to see people in their 20s or 30s with high BP issues, rather then coming into picture in the late 40s or 50s as was the case a few decades earlier. This shows that there has been a definite change in our lifestyles over a course of last 20-40 years, which is responsible for the increasing prevalence of hypertension in today's youth.
Hypertension or high blood pressure is a silent killer and a widely common health condition today. Hypertension is solely, or many times associated with other medical problems like obesity, diabetes, and increased cholesterol levels is responsible for a huge no. of medical complications like heart attack, kidney failures and strokes. The organs which are impacted or damaged due to long term and non-controlled hypertension are heart, kidneys, eyes, brain and vascular system.
Symptoms of Hypertension
Main symptoms of hypertension include :- Onset of headache
- dizziness feeling
- unsteadiness when walking
- neck pain etc.
A large number of people suffering from hypertension show no symptoms in early stages. So, it is unfortunate that by the time the symptoms of hypertension are diagnosed, the damage has already been done.
How much blood pressure classifies as hypertension ?
High blood pressure is generally associated with a BP of more than 140/90 mm Hg.
Category of people having blood pressure between 120-140/80-90 mm Hg can be classified under pre-stages of hypertension.
Prevention of Hypertension - Strategies and a Healthy lifestyle
Lifestyle modifications and prevention strategies for reducing hypertension can delay or postpone the onset of hypertension related health complications, and can also contribute to noticeable improvements in your overall health.
Eating Right
- You should eat a balanced and healthy diet.
- Having adequate quantity of fresh fruits, vegetables, whole grains, high fiber, proteins; and consuming less of foods high in trans fats and saturated fats and also dense carbohydrates are the measures you can take to improve your diet.
- Increased consumption of low fat dairy products and restriction of salt intake.
- Limit salt intake to less than 2 gms per day.
- Avoid processed foods like cookies.
- Limit the use of different sauces for seasoning.
Exercise Regularly
- Moderate physical activity of 30 mins - 5-6 time a week is very beneficial
- Any physical activity like - brisk walking, swimming, jogging, running, football, tennis, badminton - will help
- Exercise with a group or friends. Social interaction - the real one - acts as a great motivator
- Exercise has a immense impact on blood pressure as well as reduction of weight.
- Obesity - especially around the tummy - is a primary contributor.
Say NO to smoking
As soon as you kick the butt, there is a noticeable impact on blood pressure. Getting rid of the smoking habit prevents the increase in blood pressure and its related complications.
Avoid Alcohol
Alcohol and any other form of habit forming substances play a major role in the onset of high BP and it is highly recommended to avoid these. Caffeinated drinks can be taken, but in moderation.
De-Stress your Life
- Try to reduce the stress in your everyday life
- Stress should be reduced both at home and at work.
- Take up yoga, meditation, simple exercises or brain games.
- Start a hobby, spend quality time with your family
- Changes in regular life is very essential for physical and mental wellbeing.
- Try to have a sound sleep
So in conclusion we can say, to live healthy, you need to make some changes to your lifestyle, reduce stress, take healthy food, and exercise regularly. These are proven, effective ways which will definitely help in reducing blood pressure.
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