Hypertension can become a cause for concern if not managed in the initial stages. While there is no cure for hypertension, it can be regulated with medication and some lifestyle modifications. Hypertension can lead to a paralytic stroke. It can also lead to heart and kidney diseases. Averting hypertension in the initial stages can help improve your quality of life while preventing associated health issues. Healthy lifestyle changes for hypertension will bring about the best results over time. Let’s try to understand the different ways you can improve your lifestyle.
Causes of Hypertension
The amount of blood that is pumped out by heart, as well as blockage which increases the resistance to blood flow in the arteries, are the two factors that determine hypertension. There are two types of hypertension
1. Primary hypertension
There are no specific causes of hypertension in the case of primary hypertension and it slowly develops over the years with the advance of age.
2. Secondary Hypertension
The cause of hypertension in some cases may be an underlying condition. This is secondary hypertension and it develops suddenly without any indication. The blood pressure in the case of secondary hypertension is higher than in primary hypertension.
The various causes of Secondary Hypertension in addition to underlying conditions are:
- Kidney diseases
- Obstructive sleep apnea
- Thyroid problems
- Adrenal gland tumours
- A congenital defect in blood vessels
- Some medications like decongestants, birth control pills, pain relievers, and even some prescribed medicines.
- Drugs that are illegal like cocaine
Risks associated with Hypertension
There are other risk factors of hypertension like:
Obesity: With an excessive increase in weight, you will need more blood flow to supply the required oxygen as well as nutrients to tissues. More blood flow means more pressure on artery walls, resulting in blood pressure.
Age: Men are prone to hypertension till about 64 years and women are likely to develop hypertension after 65 years.
Heredity: If your family has a history of hypertension, you are more prone to developing it and should exercise precautions to avert the same.
Sedentary lifestyle: Lower physical activity leads to a higher heart rate. With increased heart rate, the blood flow will also increase which results in higher pressure on artery walls. A sedentary lifestyle is also one of the reasons to gain weight.
Increase in sodium level: Retention of fluids in the body is a by-product of excessive sodium levels. This increases blood pressure.
Potassium deficiency: Potassium is required to balance sodium levels. With potassium deficiency, sodium levels in the body will increase which will cause increased blood pressure.
Alcohol: Consumption of alcohol in moderation may not have a negative effect on your health. But excessive consumption may affect your blood pressure levels.
Stress: You may notice increased levels of blood pressure when you are highly stressed. Habits developed like smoking, drinking alcohol, overeating etc., due to stress can be reasons for high blood pressure.
Pregnancy: In certain cases, pregnancy can also cause high blood pressure which gets regulated after childbirth.
Hypertension Symptoms
Hypertension is a silent killer as there are no symptoms till the condition becomes severe. The best way to know if you have hypertension is to monitor your blood pressure regularly after you reach the age of 40 years. However, there may be hypertension symptoms when the condition is severe. You may develop the following symptoms that are indicators to consult a doctor:
- Severe headache
- Fatigue
- Nose bleeds
- Irregular heartbeat
- Difficulty in breathing
- Eyesight issues
- Chest pain
- Blood in urine
- Dizziness
- Sleep issues
- Nervousness
- Sweating
If you notice any of these signs of hypertension, it is time to see a doctor. Else, you run the risk of a paralytic stroke, heart attack, or developing any other serious health condition.
Lifestyle Changes to Control Hypertension
A few lifestyle changes for hypertension can help control it at the onset and can also prevent the condition before it hits you. Following are the readings that you should be aware of to understand if you have hypertension or not:
| Blood pressure level | Systolic in mmHg | Diastolic in mm Hg |
| Normal | Below 120 | Below 80 |
| Elevated | 120 to 129 | 80 |
| High BP Level 1 | 130 to 139 | 80 |
| High Bp Level 2 | 140 or higher | 90 or higher |
| Hypertension Crisis | Above 180 | Above 120 |
When you notice your blood pressure crossing the normal level, you should exercise precaution by bringing about the following changes in your lifestyle:
1. Plan a Healthy Diet
Change your diet plan by including whole grains, fruits, vegetables, low-fat dairy products, etc. in your diet to control blood pressure. It may not be easy to change your eating habits overnight but you can follow these easy tips for eating healthy:
- Monitor what you eat regularly. Note down whatever you eat for a week and you will realise how good or bad your eating habits are.
- Include foods rich in potassium. Potassium controls sodium levels in the body which in turn regulates blood pressure.
- Whenever you shop, read the food label for healthy ingredients and watch your plate when you dine out.
- Avoid excessive salt intake
2. Consume Alcohol in Moderation
Alcohol consumed in moderation i.e., about 12 ounces of beer or 5 ounces of wine in a day can help lower the blood pressure by 4 mm Hg. But this effect is lost and the blood pressure may increase by excessive consumption of alcohol. Besides, it may also reduce the efficacy of the medication.
3. Reduce Caffeine Consumption
If you are not habituated to consuming caffeine, you may not notice any effect on your blood pressure. However, the blood pressure may increase by 10 mm Hg on the consumption of caffeine in those who rarely consume it. You can check your blood pressure 30 minutes after drinking caffeinated drinks like coffee or tea. If you notice an increase in blood pressure by 5 mm Hg to 10 mm Hg, then it means your blood pressure may be affected by caffeine consumption.
4. Give Up Smoking
Your blood pressure stays increased for several minutes after smoking each cigarette. The level comes down to normal the moment you stop smoking. Quit smoking if you intend to control your blood pressure level. Needless to say, giving up smoking can also improve your overall health.
5. Work on Reducing Stress
Stress and blood pressure are interrelated. Chronic stress can increase blood pressure levels. If you are stressed continuously, it is important that you find ways to deal with it. Do not consider alcohol or smoking as stress busters as they will only cause damage by increasing your blood pressure levels. Instead, analyse the reasons for your stress and take measures accordingly. You can also try therapy in order to get a perspective.
6. Be Physically Active
Physical activity will help in controlling blood pressure levels. Consistent workout for about 20 to 30 minutes a day will help in lowering the blood pressure levels. Stopping in between may trigger the blood pressure. Regular exercise will help prevent blood pressure from reaching higher levels and will bring it down to a normal level if you already have hypertension.
7. Monitor Blood Pressure Regularly
It is always safe to monitor blood pressure regularly to exercise caution on the onset of hypertension. It is recommended to consult a doctor immediately after the blood pressure goes higher than the normal level. The doctor will advise medication if required or will recommend lifestyle changes for hypertension.
8. Shed the Extra Pounds
The higher the body weight the higher the blood pressure. Losing even a few pounds will matter if you are overweight or obese. Watch your waistline as an increase in fat around the waistline will make you more prone to hypertension.
9. Control Sodium in Your Diet
By just reducing salt in your diet you can control sodium. Managing sodium can help in reducing blood pressure to a great extent.
Conclusion
There’s nothing more appropriate than the statement that it is better to prevent a condition than to look for a cure after you are affected. The moment you notice hypertension symptoms, in addition to consulting a doctor, you should quickly bring about changes in your lifestyle to arrest the issue.
