How to overcome Hypertension?

Hypertension is a condition in which the blood exerts more than the usual force on the walls of the artery while flowing through them. If not taken care of, this can lead to serious health problems like stroke, vision loss, heart failure, and kidney disease. Causes The heart is responsible for pumping blood around the body. A person with high blood pressure exerts too much force into the walls of the arteries. The causes of high blood pressure can be divided into two categories:

1. Essential high blood pressure

No established cause

2. Secondary high blood pressure

Another health problem is causing the issue Although, there are no identifiable causes or risk factors for this condition, there are some measures that can be considered responsible for the elevation of blood pressure:

1. Age

As a person grows old, the blood vessels become less flexible resulting in the higher risk of hypertension.

2. Family history

If you have family members with this condition, you are at higher risk of developing it yourself.

3. Ethnic background

African-American people are at a higher risk of developing hypertension.  The cause of this is still unknown.

4. Obesity

Obese people are more likely to develop this condition.

5. Sedentary lifestyle

Lack of exercise can significantly increase the risk of hypertension.

6. Smoking and Drinking

People who have a daily intake of tobacco have narrow blood vessels resulting in hypertension. Also, drinking alcohol can increase your blood pressure making you more vulnerable to stroke, heart failure and irregular heartbeat. Symptoms Hypertension is also known as the silent killer because it does not show any symptoms. It only shows any signs when it has reached to a point of a hypertensive crisis which includes:

• Headache
• Nosebleeds
• Nausea and dizziness
• Blurred vision
• Vomiting
• Breathlessness
• Heart palpitations

The treatment for Hypertension depends on the severity and the risk associated with it. Depending on the blood pressure, treatment will be recommended to you by the doctor. Slightly elevated In this case, some minor lifestyle changes can lower the risk of developing cardiovascular diseases. Moderately high Some medications will be prescribed along with Lifestyle changes’ recommendation. Severely high This is a hypertensive crisis and may require an immediate attention. Here are some lifestyle changes that you can incorporate in your life to reduce the blood pressure:

1. Lose weight

It has been observed that as weight increases, blood pressure increases. Also, obesity can cause disrupted breathing which for the raises the blood pressure. This method is one of the most effective changes that you can incorporate in your lifestyle for controlling hypertension. Apart from losing weight, you should also keep an eye on your waistline. People who have too much weight around their waist are at a higher risk of developing hypertension.

2. Exercise regularly

Even a light 30 minutes workout everyday can help you lower your blood pressure. The important thing is to be consistent because if you stop exercising, your blood pressure will rise again. You can try walking, swimming, jogging, cycling or dancing. You can also go for some high intensity training programs.

3. Healthy diet

You must have a diet that is rich in fruits, vegetables, whole grains and dairy products. You should try taking notes of what you eat so that you can monitor your eating habits. Also, try to increase potassium in your diet because it can lessen the effects of sodium, thus, lowering the blood pressure.

4. Reduce sodium in your diet

The effect of sodium varies from person to person. To decrease the sodium content in your diet, you should always read food labels and select low sodium alternatives. Instead of salt, use herbs and other spices to add flavour to the food.  Remember, you should not drastically reduce the sodium content.

5. Limit the amount of alcohol

Moderate drinking can potentially lower your blood pressure. But that effect is lost if you drink too much alcohol. It can also decrease the effectiveness of the medication.

6. Quit smoking

If you have hypertension, you should stop smoking immediately. It will not only reduce the risk of heart diseases but it will also improve your overall health. It is well known fact that people who do not smoke live longer than people who do.

7. Cut back on caffeine

The long term effects of caffeine on blood pressure are still unknown.  People who drink coffee regularly have little to no effect on the blood pressure. However, it is possible that in long-term, caffeine might result in increased blood pressure. If these changes do not do the job for you, you can always consult a doctor and get prescribed medications.