How to Live Well with Hypertension: Tips from Experts

How to Live Well with Hypertension: Tips from Experts

One of the common diseases that affect the body’s arteries is high blood pressure, also known as hypertension. Hypertension may cause damage to your arteries over a period of time and hence can lead to very critical problems such as heart attack and stroke. Sometimes, management of hypertension proves challenging; however, with proper lifestyle alteration and expert advice, but with the right management, you can live a healthy, active life. Experts recommend effective control of hypertension with strategies ranging from dietary changes to exercise and stress management.

Apollo Hospitals, Mysore, provides comprehensive guidance on managing hypertension to help you maintain a healthy and fulfilling life. In this article, we will look into everything you need to know about living well with hypertension, including its causes, symptoms, and expert tips on how to cope with it.

What Is Hypertension Definition?

Hypertension is the condition in which the force of blood against your arteries’ walls remains consistently too high. This excessive pressure can lead to serious health complications, including heart disease, kidney failure, & stroke, if left untreated. The blood pressure is measured in two numbers – (A) Systolic (the pressure when your heart beats) and (B) Diastolic (when the heart rests between beats). For an average person, their reading should be close to 120/80 mm Hg. Blood pressure (BP) readings that are higher than 130/80 mm Hg are a sign of hypertension. Hypertension usually develops over a period of years and can occur without any noticeable symptoms. However, even if symptoms do not occur or seem absent, high blood pressure can damage your blood vessels and organs- your brain, heart, eyes, and kidneys, particularly.

Understanding the Different Types of Hypertension

There are two main types of hypertension:

• Primary (Essential) Hypertension: This is the most prevalent type and usually develops over time as an individual ages. It has no known cause but tends to be hereditary, related to the way of life, and influenced by environmental factors.
• Secondary Hypertension: This type develops as a consequence of some underlying medical condition, for example, kidney disease, thyroid conditions, and the use of certain drugs. It occurs secondarily due to an underlying disease. Secondary hypertension can develop suddenly, and its increased blood pressure can be higher than that of primary hypertension.

Causes and Risk Factors for Hypertension

There are many causes leading to becoming hypertensive; however, while some are non-controllable, most other causes can be regulated with changes in lifestyles.

Genetic Factors

Hypertension might be hereditary. If your parents or close relatives have high blood pressure, you may be at a greater risk of developing it. Genetics may determine how the body manages blood pressure and responds to changes in blood flow. Of course, you can’t do anything about your family history, but knowing your risk can help you take preventive steps to keep your blood pressure in check.

Lifestyle Factors

• Diet: High salt intake, saturated fats, and processed foods are a major cause of hypertension. Sodium causes the body to retain fluid, causing blood pressure to rise. A poor diet lacking fruits, vegetables, and whole grains can also cause high blood pressure.
• Lack of Physical Activity: A sedentary lifestyle, or lack of physical activity, tends to lead to weight gain and results in an increased possibility of having hypertension; however, regular physical activity generally strengthens the heart and leads to easy pumping of blood, with this automatically lowering pressure inside the arteries.
• Stress: Chronic stress may cause short-term elevations in blood pressure, which, if not controlled, develop into chronic hypertension. Stress can also contribute to unhealthy behaviours such as overeating, smoking, and excessive alcohol intake, which are risk factors for high blood pressure.

Symptoms and Diagnosis of Hypertension

What Are the Common Symptoms?

Hypertension is often termed “the silent killer” because hypertension most commonly does not present with symptoms that are noticed until it has reached a damaging level. However, some people with severe hypertension may experience:

• Headaches
• Shortness of breath
• Dizziness
• Vomiting and Nausea
• Chest pain
• Nosebleeds
• Blurred vision

Since other medical conditions might potentially create these symptoms, it’s critical to routinely check your blood pressure in order to identify hypertension early on.

How Is Hypertension Diagnosed?

Hypertension diagnosis is quite simple and can be done by measuring blood pressure with a cuff placed around the upper arm. The doctor or other staff member will record your blood pressure at different times to confirm the diagnosis. At some points, more tests might be advised to determine how severe the condition is and investigate for potential complications, which include the following:

• Blood tests (to check kidney function or cholesterol levels)
• Electrocardiogram (ECG) to check for heart problems
• Urinalysis to detect kidney issues

Apollo Hospitals, Mysore provides very extensive diagnostic services in order to help your blood pressure level and assist you in managing hypertension accordingly.

How to Manage Hypertension Effectively?

It takes a mix of medicine, lifestyle modifications, and frequent monitoring to manage hypertension. You can lower the risk of problems and manage your blood pressure by being proactive.

Dietary Changes to Lower Blood Pressure

• Reduce sodium consumption to 1,500 mg daily. Avoid processed food and cook healthy, unprocessed meals to steer clear of extra salt.
• A diet that contains a large amount of fruits, vegetables, and whole grains or low-fat dairy products may help reduce blood pressure.
• Cut down on sugary foods and beverages, as well as unhealthy fats, from your diet to benefit your heart health and decrease blood pressure.
• Blood pressure might increase as a result of excessive alcohol usage. Alcohol consumption should be limited to one drink for women and two for males per day.

Physical Activity and Exercise for Hypertension

It involves regular physical activity to cope with hypertension. It enhances the power of the heart, improves the flow of blood throughout the body, and also reduces blood pressure.

• Walking or Jogging are cardiovascular activities that help lower blood pressure and improve heart health.
• Lifting weights or exercising with resistance bands boost the muscles of the body. The increment in muscular power reduces blood pressure levels.
• Yoga and Stretching improve flexibility, reduce stress, and can positively impact blood pressure.

Medications Prescribed for Hypertension

For some people, lifestyle modifications alone are not enough to regulate high blood pressure levels. Doctors may prescribe medications like:

• Diuretics remove excess sodium (Na) and water from the body to reduce blood pressure.
• ACE Inhibitors relax and dilate blood vessels as they restrain the action of a hormone, which tightens blood vessels.
• Beta-blockers lower the heart rate, reducing the workload on the heart and thereby lowering the blood pressure.
• Calcium channel blockers prevent calcium (Ca) from entering the muscle cells of your heart & blood vessels, helping to relax the vessels and reduce pressure.

Medications are often prescribed in combination to provide the best results. Apollo Hospitals, Mysore, provides professional medical treatment and advice on how to control hypertension with the right medications while keeping an eye on their side effects.

Long-Term Tips for Living Well with Hypertension

Managing hypertension is a lifelong commitment. The good news is that many people do manage their blood pressure and even live full, healthy lives with proper strategies.

Monitoring Blood Pressure Regularly

Monitoring of blood pressure happens to be the one way of keeping hypertension under control. Home blood pressure monitors are, in fact, relatively inexpensive and easy to use. Experts recommend that one check his blood pressure at the same time each day and also keep track of this in a diary or log. This information must be shared with the doctor during visits to help monitor the patient’s condition and adjust treatment if necessary.

Stress Management Techniques

Stress is a known contributor to high blood pressure, so learning to manage it is crucial. Some effective stress-relief techniques include:

• Mindfulness meditation helps the mind reduce and calm down; even five or ten minutes of daily meditation can positively impact your blood pressure.
• Combining physical postures, breathing exercises, and meditation, yoga promotes relaxation and reduces blood pressure.
• Slow, deep breathing activates the body’s relaxation response, lowering your blood pressure. You can inhale deeply via your nose, hold the breath for a few seconds; then exhale slowly through your mouth.

Other stress-relief activities include spending time outdoors, engaging in hobbies, or talking to a counsellor or therapist when needed.

Why choose Apollo Hospitals, Mysore?

Living with hypertension does not necessarily mean you can’t lead a full and active life. . Hypertension can be managed with conscious lifestyle changes, such as a heart-healthy diet and learning stress management, so control of blood pressure and a reduced risk of complications can be achieved. Remember, regular check-ups and adherence to medication are also of great importance in the effective management of hypertension.

Here at Apollo Hospitals, you get the best healthcare services, along with modern technology and highly professional specialists. With decades of experience in handling complex cases, such as hypertension, Apollo has tailored its treatment plans to treat each patient with the utmost form of care possible.

Professionally expert care and guidance by Apollo Hospitals, Mysore, can help you maintain a balanced blood pressure, thus enjoying a healthy and fulfilling life.

FAQs

Q1. What Foods Should I Avoid If I Have Hypertension?

Ans. Patients with hypertension should avoid foods containing excessive salt, saturated fats, and processed sugars like canned products, fast food, salty snacks, fried food, and beverages that contain high sugar content.

Q2. How Can I Manage Hypertension Naturally?

Ans. You can self-manage hypertension by adopting a low-sodium diet that is heart-healthy, engaging in regular exercise, reducing stress through meditation, among other techniques, and maintaining a healthy weight.

Q3. Can diet or supplements reduce blood pressure?

Ans. Yes, heart-healthy diets such as the DASH diet can significantly lower blood pressure. Some nutrients, such as potassium, magnesium, and omega-3 fatty acids, found in foods or supplements, may also help; use only under medical professional supervision.

Q4. What are the consequences of untreated hypertension?

Ans. Untreated hypertension may lead to serious health conditions that can include heart disease, stroke, kidney damage, and vision loss. Prolonged high blood pressure puts a lot of strain on the arteries, leading to increased risks of experiencing a heart attack or failure and many more dangerous conditions.

Q5. What are the potential side effects of medications for high blood pressure?

Ans. Common side effects of the high BP medications include headaches, dizziness, fatigue, and gastrointestinal disorders. Some patients feel swelling, skin rashes, or mood changes. Make sure to discuss such concerns with your doctor.

Q6. At what age should I start worrying about osteoporosis?

Ans. You need to be attentive from your mid-30s toward your osteoporosis risk. Women, especially post-menopause, are at higher risk, but men, too, should be careful.

Q7. Can men get osteoporosis?

Ans. Indeed, osteoporosis is diagnosed not only in women, especially with advancing age. Additionally, various factors that will lead to male osteoporosis include lower levels of testosterone, a bad diet, a sedentary way of life, and other medications. What has to be focused on is that all these may cause a thinning of bones.

Q8. What foods are good for bone health?

Ans. Calcium and vitamin D dietary supplements are essential during bone development. Sources of calcium in diets include dairy, leafy vegetables, almonds, tofu, and fortified cereals. Vitamin D is found in fatty fish, egg yolks, and from the sun.

Q9. How often should I get a bone density test?

Ans. You should get a bone density test every two years if you are at risk for osteoporosis, such as postmenopausal women or individuals over 65. Consult your doctor for personalised recommendations based on your health history and risk factors.