Cardiovascular disease is still the leading cause of death in the world, killing almost 18 million people every year, according to the World Health Organization.
One of the major causes of these diseases is arterial hypertension or high blood pressure. According to statistics, we estimate it that half of the adult population in our country has high blood pressure.
Take Care Of Your Blood Pressure
May 17 is World Hypertension Day to remind us of the seriousness of the situation. High blood pressure damages blood vessels, causing atherosclerosis.
In addition, it affects not only blood vessels and the heart but also other organs – the kidneys, eyes and brain. Hypertension over time can lead to very serious diseases – stroke, heart attack, kidney failure, heart failure, vision loss, dementia.
To prevent the development of hypertension, you need to take care of your health for a long time.
There are factors that we cannot influence, but we can achieve a lot by changing our habits – giving up the harmful ones and introducing the good ones.
You Should Know Normal Blood Pressure Properties
- Normal blood pressure for both men and women of any age is 120/80 mmHg
- Hypertension is defined as a blood pressure higher than 140/90 mmHg (in the doctor’s office), 135/85 (measured at home)
- In case of hypertensive crisis there is a rapid rise in arterial blood pressure above 180/110 mmHg
How Do You Know That Your Blood Pressure Is High?
- You often do not feel high blood pressure.
- Sometimes high blood pressure is manifested by headaches, dizziness, tiredness, slight anxiety, nosebleeds, tinnitus.
- In case of hypertensive crisis, a rapid deterioration of well-being, severe headache, nausea, vomiting, chest pain, difficulty breathing, visual impairment, abdominal pain, convulsions and disturbances of consciousness are possible.
Measure Blood Pressure
As malaise is not a determining factor in high blood pressure, measuring blood pressure is important in its diagnosis.
When should you measure your blood pressure, how often should you do it, and which blood pressure monitor is best for your home?
- Blood pressure should be measured every six months for people of any age. This is most often done with a family doctor.
- In hypertensive patients, the blood pressure monitor should be in a first-aid kit, as it should be taken regularly.
- At home, it is advisable to use an automatic blood pressure monitor with an upper arm cuff.
What To Consider When Measuring Blood Pressure At Home?
- Before purchasing a blood pressure monitor, it is important to measure your arm circumference so that you can choose a meter with the correct size cuff.
- Note that it is necessary to record the results of all measurements so that you can show them to your doctor.
- Do not drink coffee or smoke for 30 minutes before measuring blood pressure.
- When measuring pressure, sit with your back straight, preferably on a hard chair, leaning against your back, with your legs not crossed.
- It is recommended to sit still for 4-5 minutes before measuring blood pressure.
- It is necessary to take three measurements at a time with one minute intervals.
- Blood pressure should be measured at the same time each day, preferably in the morning and evening. Measurements should be taken for 3-7 consecutive days, recording the measurement results.
We should also measure blood pressure for children
Pediatric cardiologists emphasize that blood pressure in children should be controlled from the age of three.
It can be measured by visiting a family doctor, but if you have purchased a blood pressure monitor, we can also do it at home. The key thing – the child’s blood pressure must be measured correctly.
First, we should not measure blood pressure after exercise, sleepless night, stress, pain, crying, taking certain medications, because high blood pressure is the norm.
Second, it should not be done immediately when entering the doctor’s office (many children have white robe syndrome, when blood pressure rises from anxiety when they see a doctor).
But a little later, when the little patient gets used to the doctor and is no longer afraid.
Third, it is very important to measure the pressure with the right size cuff, just like for adults. The child should sit, arm and cuff at heart level, we should make measurements on the right arm.
- Eat more vegetables, fruits, fish, nuts, low-fat dairy products, use olive oil, have one vegetarian meal a week. Eat slowly, unhurriedly, listening to your body. When eating fast, you often overeat.
- Move regularly, just take note – no exaggeration. It is important to do cardio training for at least 30 minutes 5-7 times a week. This can be achieved by running, cycling, swimming, or walking at a fast pace.
- Take medications prescribed by your doctor regularly
- Eat less sweets, processed foods (fast food), red meat, reduce salt and sugar in your diet.
- Reduce stress by getting enough sleep, including daily physical activity, breathing exercises, meditation and other relaxing activities.
- Get rid of excess weight, if you have one. Follow the waist circumference – for men it should not exceed 94 cm, for women 80 cm.
- Quit smoking.