Hypertension is very common these days. The world today has accepted Hypertension as life with a pinch of salt. However, the monotonous routines in our lives have removed our focus from well-being. Today being ‘World Hypertension Day, ( www.ncbi.nlm.nih.gov/pmc/articles/PMC2643187 ) we can make a resolve that we will measure our Blood Pressure, control it and live healthier and longer.
Hypertension may lead to various serious complications which although might be caused by Hypertension but can take center stage in our healthy life and longevity. A few of such complications can be:
- Heart Disease
- Kidney Disease
- Brain Stroke
- Vision Loss
- Weight Gain
ACTION PLAN TO COUNTER HYPERTENSION
It might be surprising to know but above-mentioned complications can be prevented and hypertension can be managed easily. What we only need is our resolution and will to do it.
Dr G Sairamanan, a renowned physician linked with www.h2fcare.com gave out 10 point action plan which if everyone follows, the management of Hypertension becomes extremely simple.
1. Eat healthily
One must include fruits, vegetables, whole grains, poultry, fish and low-fat dairy foods in a regular diet.
2. Reduce salt intake
It is important to understand the relationship between salt and stroke volume. Hence one must limit intake of salt to less than 5 grams per day.
3. Eat less saturated fat
One must avoid fried foods, cakes, donuts, ice cream, butter and whole milk. This leads to relaxed arteries and hence less pressure built-up.
4. Keep Moving
One must go for a walk, run, cycling, swimming or any other cardiovascular exercise. You can check your fitness level with a simple ‘Harvard Step Test” (www.youtu.be/ZkMmiHs2ptk).
5. Reduce Stress
Pranayama, Yoga, breathing exercises and working on a hobby which calms you from inside can be one of the biggest contributors in bringing your Blood Pressure down.
6. Lose weight
Our blood volume is related to our weight. Hence more the weight, more the blood (stroke) volume which leads to higher blood pressure in arteries. Losing weight can bring Blood Pressure down. 1 Kg weight loss can reduce 1mmHg of blood pressure.
7. Do not smoke
Smoking puts stress on your organ systems as the oxygen reaching the systems reduces. Thus the organs start demanding more blood. To counter that, our body responds by increasing Blood Pressure. Thus smoker’s Hypertension is one of the leading causes.
8. Stay active
World Health Organization recommends that one must do at least 150 minutes of exercise per week. This amounts to just 30 minutes of moderate workout per day. Being active ensures that your system remains effective and lowers Blood Pressure.
9. Monitor Blood Pressure
If one is in doubt of suffering from Hypertension, a borderline case or under medication but having fluctuating Blood Pressure, it is important to keep a daily log of blood pressure. These days we have apparatuses available where an individual can take their reading.
10. Take Medication
Never do self-medication. If the doctor feels that you need a medicine to keep things under control, never miss the medicine. Show your readings to the doctor over some time and let the doctor decide if the medicine is required to be reduced or stopped.