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How To Avoid The Problem Of High BP
High blood pressure, also known as hypertension, is a common yet serious health issue that can lead to severe complications if not managed properly. Let's dive into simple and effective strategies to keep your blood pressure in check.
Understanding High Blood Pressure What is High Blood Pressure?High blood pressure is when the force of blood against your artery walls is consistently too high. It can cause heart disease, stroke, and other health problems.
Why is it Dangerous? High blood pressure often shows no symptoms, earning it the nickname "silent killer." Left unchecked, it can damage your heart, brain, kidneys, and eyes. Recognizing the Risk Factors Genetic Predisposition If your family has a history of hypertension, you might be at a higher risk. It's crucial to monitor your blood pressure regularly. Lifestyle Choices Poor diet, lack of exercise, smoking, and excessive alcohol consumption can increase your risk of developing high blood pressure. Age and Gender As you age, the risk of high blood pressure increases. Men are more likely to develop it before age 55, while women are more likely to develop it after menopause. Healthy Eating Habits Adopt a Balanced Diet Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help lower your blood pressure. Aim for a variety of nutrients. Reduce Sodium Intake Too much salt can raise your blood pressure. Opt for low-sodium alternatives and be mindful of hidden salts in processed foods. Potassium-Rich Foods Potassium helps balance the amount of sodium in your cells. Foods like bananas, potatoes, and spinach are great sources. Staying Physically Active Exercise Regularly Regular physical activity strengthens your heart, enabling it to pump blood with less effort. Aim for at least 150 minutes of moderate exercise per week. Types of Exercises Incorporate aerobic exercises like walking, jogging, swimming, or cycling. Resistance training can also help. Consistency is Key Stick to a regular exercise schedule. Even small changes, like taking the stairs instead of the elevator, can make a difference. Managing Stress Levels Practice Relaxation Techniques Stress can cause temporary spikes in blood pressure. Techniques like meditation, deep breathing exercises, and yoga can help manage stress. Mindfulness and Meditation Regular mindfulness practice can reduce stress and improve overall well-being. Try apps or guided sessions if you're new to meditation. Adequate Sleep Ensure you get 7-9 hours of quality sleep each night. Poor sleep can negatively impact your blood pressure. Maintaining a Healthy Weight Watch Your Waistline Carrying extra weight around your midsection increases your risk of high blood pressure. Monitor your waistline and maintain a healthy weight. Balanced Caloric Intake Eat the right amount of calories based on your activity level. Avoid overeating and opt for nutrient-dense foods. Seek Professional Advice Consult a nutritionist or dietitian for personalized advice on maintaining a healthy weight. Limiting Alcohol and Caffeine Alcohol Consumption Drinking too much alcohol can raise your blood pressure. Limit your intake to moderate levels—up to one drink per day for women and two for men. Monitor Caffeine Intake Caffeine can cause short-term spikes in blood pressure. Pay attention to how much caffeine you consume from coffee, tea, and energy drinks. Hydration Matters Drink plenty of water throughout the day. Staying hydrated helps your body function optimally. Avoiding Tobacco Products Quit Smoking Smoking damages your blood vessels and raises your blood pressure. Seek support to quit smoking and explore nicotine replacement therapies. Avoid Secondhand Smoke Even secondhand smoke can contribute to high blood pressure. Make your home and car smoke-free zones. Benefits of Quitting The benefits of quitting smoking start almost immediately and can significantly improve your overall health. Regular Health Check-Ups Monitor Your Blood Pressure Regularly check your blood pressure at home or have it checked by a healthcare professional. Keep a log to track your progress. Routine Medical Exams Schedule regular check-ups with your doctor to monitor your overall health and catch any issues early. Know Your Numbers Understand what your blood pressure numbers mean and strive to keep them within the recommended range. Understanding Medications Prescribed Medications If lifestyle changes aren't enough, your doctor may prescribe medication to help control your blood pressure. Follow their instructions carefully. Medication Adherence Take your medications as prescribed, even if you feel fine. Skipping doses can cause your blood pressure to spike. Managing Side Effects Talk to your doctor about any side effects you experience. They may adjust your dosage or try a different medication. Embracing a Heart-Healthy Lifestyle Heart-Healthy Foods Incorporate foods that support heart health, such as oily fish, nuts, seeds, and avocados. Avoid Trans Fats Trans fats can raise your blood pressure and cholesterol. Check food labels and avoid products with partially hydrogenated oils. Stay Active in Daily Life Find ways to stay active throughout the day. Take breaks to stretch, walk around your office, or do some light exercises at home. Educating Yourself and Others Stay Informed Keep up with the latest research and guidelines on managing high blood pressure. Knowledge is power. Share Knowledge Educate your family and friends about the importance of maintaining healthy blood pressure. Support each other in making positive changes. Join Support Groups Consider joining a support group for people with high blood pressure. Sharing experiences and tips can be very helpful. Utilizing Technology Blood Pressure Monitors Invest in a reliable blood pressure monitor to keep track of your readings at home. Health Apps Use health apps to track your diet, exercise, and medication. Many apps can provide reminders and motivational tips. Online Resources Explore reputable websites and online communities for advice, recipes, and support. Setting Realistic Goals Small, Achievable Goals Set realistic, achievable goals for your diet, exercise, and lifestyle changes. Celebrate your progress, no matter how small. Long-Term Commitment Remember that managing blood pressure is a long-term commitment. Stay patient and consistent. Seek Support Don't hesitate to seek support from family, friends, or healthcare professionals. You're not alone in this journey. Final Thoughts Take Charge of Your Health Taking proactive steps to manage your blood pressure can significantly improve your quality of life. Start today and make healthy choices. Stay Positive A positive mindset can go a long way. Believe in your ability to make lasting changes and maintain a healthy lifestyle. Continuous Improvement Keep striving for improvement. Your health is worth the effort, and every small step counts. Indian Entrepreneurs Shine on Forbes 30 Under 30 Asia List , Who Are They? Kapil Sibal Elected President of Supreme Court Bar Association Opportunity to earn lakhs of rupees by playing BGMI: The winner of this new tournament will get ₹ 25,00,000!Fulton County Libraries And American Heart Association Team Up To Combat High Blood Pressure
The Metro Atlanta American Heart Association (AHA) is partnering with Fulton County Libraries for a project to help Georgia residents combat high blood pressure issues. Libraries with Heart is an initiative that places blood pressure kits in Fulton County libraries for locals to rent for free. The kits contain devices that read blood pressure, material that tells what your numbers mean, and a list of health care providers near the area of the library branch. The two organizations are collaborating to meet people where they are so that more Georgia residents know their status regarding high blood pressure.
Photo submitted "Many people may have high blood pressure and do not know. Having the ability to access these devices where you can check them out or go to the library to check your blood pressure every day will allow us to increase the number of people who know their numbers so that they are not walking around with undiagnosed hypertension," said Shauna Scott, Vice President of Community Impact for Metro Atlanta American Heart Association.
The Libraries with Heart Initiative launches on Monday, May 20. Seventeen libraries across Fulton County will have blood pressure kits for guests to check out. Blood pressure stations to check your numbers at your local branch will also be available. High Blood pressure is a health obstacle that many Georgia citizens face today. According to the American Heart Association, about 75 million adults suffer from high blood pressure nationwide, and about 13 million don't know that they have it.
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Access to blood pressure machines and health care providers are barriers that several people face. Lack of transportation, inadequate health insurance, or needing the financial means are common access challenges. A peculiar obstacle Georgia locals face is medical provider desserts. Scott explains that Georgia needs more medical providers. Specific communities need more doctors and staff to serve residents. This creates more healthcare barriers. The American Heart Association researched to find the high-risk areas in Fulton County. College Park, South Fulton, Fairburn, and Hapeville are among the high-risk areas on that list.
Cumulative incidence of hypertension between ages 18 and 55 years by race and sex using the previous and current definitions of hypertension. Incident hypertension was defined as systolic blood pressure ≥130 mm Hg, diastolic blood pressure ≥80 mm Hg, or reported use of antihypertensive medication. Cumulative incidence of hypertension was calculated adjusting for the competing risk of death. P value was <0.001 for race and sex group differences in incident hypertension. Https://www.Ahajournals.Org/doi/full/10.1161/JAHA.117.007988 "The American Heart Association already did research on areas that are higher risk. We purposely looked for libraries that fit within the range to start this project," said Teryn Gilliam, Branch Group Administrator and Adult and Volunteer Services Coordinator for the Fulton County Library System.
Photo submitted "We always try to provide the services that our communities need. Libraries with Heart coincide with our strategic plan that involves literacy with action. I believe this service will impact many people and potentially save lives," said Gilliam.
Libraries were the best place to do this initiative because they are central to all communities and accessible to members within communities. Scott shares that libraries are safe, convenient spaces for people. They were the most accessible place to get information to locals, and it was part of the American Heart Association's strategy to reach people where they live, work, and play.
Cumulative incidence of hypertension between ages 18 and 55 years by race and baseline category of blood pressure level. Incident hypertension was defined as SBP ≥130 mm Hg, DBP ≥80 mm Hg, or reported use of antihypertensive medication. Cumulative incidence of hypertension was calculated adjusting for the competing risk of death. P value was <0.001 for race and blood pressure category group differences in incident hypertension. DBP indicates diastolic blood pressure; SBP, systolic blood pressure. Https://www.Ahajournals.Org/doi/full/10.1161/JAHA.117.007988 The number of times kits are checked out, and blood pressure stations are used will determine whether the initiative is successful for both organizations. AHA has estimated that libraries with hearts will reach 56,440 library guests monthly.
Metro Atlanta AHA intends to expand this program to more areas where people congregate. The organization launched a health hub at The iVillage @ MLK, located at 2491 MLK Jr Dr. SW, Atlanta, GA 30311. Residents of that area will have access to check their blood pressure numbers. The following step is to partner with churches in East Point to reach more people. Libraries With Heart is an Initiative designed to make a difference in Georgia locals' health. For more information, log on to heart.Org.
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Lifestyle Changes, Regular Check-ups Can Help Combat High Blood Pressure – Cardiologist Advises
Lifestyle changes, regular check-ups can help combat high blood pressure – Cardiologist advises
–says Health Ministry making treatment more reliable through tremendous effortsBy Feona Morrison
HEAD of Medical Services and Cardiology at the Georgetown Public Hospital Corporation (GPHC), Dr Mahendra Carpen, has emphasised the critical role of lifestyle changes and regular check-ups in combating high blood pressure, a condition affecting millions worldwide.
During this week's episode of 'Health Matters', a programme hosted by the Health Ministry, the renowned cardiologist, shed light on practical steps individuals can take to manage and prevent this silent yet deadly ailment.
High blood pressure, often known as hypertension, is when the force of blood pushing against the artery walls is consistently too high. It is a major risk factor for heart disease, stroke, and other grave health problems.
The World Health Organization (WHO) estimates that 1.13 billion individuals worldwide are afflicted by it, and because it is asymptomatic, many of them are unaware that they have the illness. Risk factors such as health conditions, age, family history, ethnicity, and lifestyle can increase a person's chance of developing high blood pressure.
For the great majority of people with high blood pressure, Dr. Carpen clarified, there really is no identifiable cause. "But in a minority, there are some secondary hypertension… where you know the cause and if you treat the cause, you can alleviate the hypertension."
"High blood pressure is the real problem. It has often been referred to as the silent killer because people don't know that they have high blood pressure," he explained, adding that a normal systolic blood pressure range is 90 to 140 mm Hg while diastolic is 60 to 89 mm Hg.
He explained that everyday life activities can cause blood pressure to fluctuate.
For context, he said: "During the day, as you are awake and you have to encounter all of lives challenges…in Guyana, as you drive on the road and somebody tries running you off the road. Or the traffic, heat, air conditioner not working. You are stressed out at your work…
"Blood pressure will fluctuate up and down and when you go to sleep at nights, it is supposed to drop. So, there is a normal daytime, nighttime variation in persons. When it becomes abnormally high, it is not just the individual high reading but when there is sustained high blood pressure."
According to him, lifestyle modification and medical intervention are vital in reducing hypertension to normal/acceptable levels.
"Lifestyle essentially means adjusting to health habits. Diet includes the reduction of salt. Salt is a huge component of lifestyle change in hypertension. Chronic use of alcohol can cause hypertension. Other things for lifestyle change include exercise. Diet has its role to play in the prevention and management of hypertension. Smoking is a big one that we do not encourage."Importantly, the cardiologist pointed out that low blood pressure is not an issue unless it is causing symptoms like dizziness or lightheadedness; fainting; upset stomach; blurred or distorted vision; fast, shallow breathing; fatigue or weakness; confusion; agitation and tiredness.
Additionally, the cardiologist pointed out that an often under-recognised issue in patients of African descent is the imbalance of certain hormones, which can lead to electrolyte disequilibrium. He emphasised that early recognition of this condition is essential.
He disclosed that the Ministry of Health is well-equipped to address the widespread issue of hypertension through its comprehensive healthcare infrastructure and dedicated initiativesDescribing one of the programmes as "well-thought-out", he said, "It includes not just medical intervention but lifestyle, counselling patients, monitoring them et cetera."
He also referenced the HEARTS initiative, which was launched a few years ago, to assist primary healthcare professionals in preventing and detecting cardiovascular diseases and hypertension at an early stage. In closing, he reiterated that high blood pressure is a major health issue and urged individuals to take control of their blood pressure.
Dr Carpen said: "The Chronic Disease Secretariat through the Ministry of Health is developing a very robust programme that includes protocols of identifying patients, screening them, treating them and trying to standardise the care across the spectrum, whether it is public of private.
"Most importantly, they are looking at making the interventions, in this case, medicines, available on a continuous, reliable basis to all patients in the country. The ministry is working tremendously hard to make appropriate care available to all persons requiring care."
He stressed that pain behind the neck is no longer a reliable indicator of hypertension, and therefore, encouraged people to regularly check their blood pressure.
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