Understanding & Managing Hypertension

Your blood pressure measures the literal physical force your circulating blood exerts against the internal walls of your arteries during every single heart contraction. Medical professionals record this vital sign using two specific numerical values that reveal the current state of your entire vascular network and heart health.

3. The systolic pressure indicates the amount of pressure present when your heart muscle actively beats to move oxygenated blood throughout your body.
4. The diastolic pressure is the pressure that stays in your arteries when your heart is taking a rest between those active beats to be filled with blood.

When these values continue to be above the mark of 120/80 mmHg, the muscles of your heart will become overstrained and can cause issues with the fine tissues that cover the walls of your blood vessels.

The medical world does not treat all hypertension equally. Each hypertension type differs from the next. They also require different treatment methods. This is why you must understand both types.

-Primary hypertension: It actually is a common type of high blood pressure these days. There is currently no known cause; only that it is due to a convergence of multiple genetic and environmental factors, acting over time.

-Secondary Hypertension: It is more rare than primary hypertension but is sudden. Hypertension is mainly due to kidney diseases, hormonal disorders, sleep apnea or medications. Usually, treating what is causing the hypertension can clear the problem.

Here are the possible causes of hypertension:

Non-modifiable risk factors

-Genetics: If there is a family history of hypertension among your family members, it is likely that your genetic makeup makes you prone to the condition.

-Age: The natural ageing process leads to stiffening of the blood vessels and increased resistance. -Ethnicity: There are groups of people who are at greater risk of developing hypertension due to a mix of genetic and systemic factors.

Modifiable or lifestyle-related factors

-High salt intake: Excessive salt intake forces your body to retain water and directly triggers a dangerous increase in total blood volume.

-Physical inactivity: Sedentary behaviour creates long-term issues with heart function and reduces your overall cardiovascular efficiency. -Obesity: If you're overweight, your heart and vascular system need to work hard on a daily basis.

-Alcohol and tobacco consumption: High alcohol and tobacco consumption can increase your likelihood of high blood pressure.

Anyone can develop hypertension, but specific individuals must exercise extra caution due to an elevated biological risk. You are at a notably higher risk if:

• There is a family medical history of heart diseases.
• There are any other underlying conditions, like chronic kidney problems, metabolic syndrome, or diabetes.
• Your diet contains many processed, packed, and restaurant meals.
• You are a smoker or have been one in the past. Knowing you are in a higher-risk group isn't cause for alarm; it's cause for earlier, more consistent monitoring.

The progressive “wear-and-tear” nature of hypertension is what makes it dangerous. Hypertension does not just affect the heart, but it also affects the whole body. The persistent strain will eventually lead to tearing of the arterial walls, which will become the home of cholesterol buildup. Here’s what it can do:

You may feel perfectly normal even when your blood pressure levels go off the chart. However, when symptoms do occur in an advanced stage, they may include the following:

• Severe headaches
• Blurred vision
• Chest discomfort
• Unusual fatigue
• Occasional nosebleeds or dizziness

These symptoms may overlap with other medical conditions. Please seek medical attention to be sure of the exact cause.

Managing hypertension does not involve taking one drastic step. It rather involves cultivating habits that will ensure that you have a healthy cardiovascular system each and every day.

Diet & Nutrition

• Consume according to the DASH, Dietary Approaches to Stop Hypertension, diet plan.
• Have potassium-rich foods such as bananas and spinach. This will balance out the sodium in your body.
• Minimise your sodium intake. Use less salt in your food.
• Replace white bread with quinoa and oats to help your vascular health.

Physical Activity

While you may think that completing a marathon is the ultimate way of attaining fitness, this is not true. There are other better ways of doing so. You can do at least 2.5 hours of physical exercise every week. This will help your heart function efficiently.

Sleep Hygiene & Monitoring

If you happen to be one of those individuals who do not sleep much or those who only sleep less than six hours, then you should bear in mind that your body is producing stress hormones, which lead to high blood pressure. You should avoid the use of gadgets like the computer or cell phones one hour prior to sleeping.

When consistently applied, these interventions may decrease blood pressure enough to reduce or avoid medication in certain individuals.

Monitoring yourself is one of the most effective means of action that you could undertake in case of hypertension. Here's how to do it correctly:

• No coffee, exercise, and smoking for 30 minutes before measuring.
• Place yourself in the correct position: sitting, proper back support, legs flat on the ground, and the arm at heart level.
• Use an arm monitor, since wrist monitors tend to give less reliable readings
• Take two readings 1 minute apart and record the average
• Take measurements daily and always at the same time, either morning or evening, before taking medication

Were you aware that when blood pressure goes too high, it is called a hypertensive crisis and needs immediate medical assistance? In case you are wondering what that 'certain level' is, then here it is: BP ≥ 180/120 mmHg.

If your BP levels are around this and you are experiencing symptoms like severe chest pain, breathlessness, sudden loss of strength or sensation, especially on one side of the body, you should see a doctor immediately.

While it’s easier to stay motivated for two weeks, the true triumph comes at six months. Use these two strategies:

-Track Your Progress: Keep a note of your blood pressure levels. This will help you track the progress.

-Talk to Your Doctor: Do not change your medications without consulting your doctor, as this can negatively impact your health

Dealing with blood pressure is not a short-term thing. It is something you have to work on for the rest of your life. You have to make changes to the way you live. While being told that you have hypertension can be intimidating, it is manageable.

1. How do I manage hypertension on a daily basis?

It is easy to control your hypertension if you take your medicine as directed, keep a low-salt diet, exercise regularly, limit alcohol intake, and reduce stress.

2. How can hypertension be prevented?

Weight reduction and sodium reduction are the best options; losing 5-10 kg can reduce the systolic reading quite dramatically.

3. Does weight loss help with blood pressure?

Yes weight loss can help in lowering your BP. For every kilogram lost, BP typically drops by about 1 mmHg.

4. Can hypertension be managed without medication?

Lifestyle modification may be sufficient for mild hypertension and/or Stage 1 hypertension. However, medication will be necessary in the vast majority of cases to prevent stroke or MI (myocardial infarction).

5. When is high BP an emergency?

If your BP reading is >180/120 mmHg, along with symptoms like chest pain, nausea, and blurred vision, this is an emergency situation known as hypertensive crisis.

Disclaimer: The information shared in this blog is intended solely for general awareness and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider for personalised recommendations and care.