High blood pressure
High blood pressure or hypertension, is a common and dangerous condition. The blood flows through the arteries at a pressure higher than it normally should.
We distinguish the following types of blood pressure measurements: systolic refers to arterial pressure when the heart pumps blood, and diastolic refers to pressure when the heart rests between strokes. Blood pressure lower than 120/80 is considered normal. Increased blood pressure is 120-129 / less than 80. Overpressure begins when the systolic blood pressure is 130 to 139 mmHg and the diastolic pressure is 80 to 89 mmHg.
Chronic high blood pressure can cause stiffness of blood vessels and deposition of atherosclerotic plaques that begin to clog the arteries. The blood has a smaller diameter in the vessel through which it can flow. The heart begins to work harder as it is additionally burdened. As a consequence, this situation may lead to a heart attack or its inefficiency.
Persistent high blood pressure also has a negative impact on internal organs - they may be insufficiently oxygenated and nourished, which in turn may lead to failure of one of them.
When dealing with hypertension, it is first necessary to determine whether we are dealing with primary or secondary hypertension (i.e. one that occurred as a result of other medical problems).
Primary hypertension is most often caused by an unhealthy diet based on highly processed foods, the presence of trans fats, sugar and excessive salt.
Lifestyle: Lack of physical activity may increase the risk of hypertension by weakening the heart, which contributes directly to weight gain and higher levels of stress. Stress can be relieved most effectively thanks to physical activity.
Smoking: Smoking causes damage to the artery walls and contributes to stiffness of the arteries. This increases the risk of developing high blood pressure. Even non-smokers, but exposed to so-called passive smoking are endangered with the risk of overpressure.
Excessive alcohol consumption: Regular consumption of excessive amounts of alcohol can significantly increase the level of blood pressure. Drinking 10 grams (0.35 ounces) of alcohol can raise your blood pressure by up to 1 mmHg.
Stress, anxiety and depression: Negative emotions can contribute to the development of hypertension, causing repeated short-term spikes in blood pressure.
Additional factors that can influence the occurrence of hypertension include lack of regenerative sleep and chronic dehydration. Sudden pressure spikes can appear
as a result of acute pain or as a result of taking medication or using energy drinks.
Secondary hypertension is rarely caused by other medical problems.
It is worth monitoring your blood pressure if you have been diagnosed with any of the following health conditions: diabetes, sleep apnea, obesity, polycystic, kidney syndrome,(disease??) Cushing's syndrome, thyroid problems, etc.
It is worth to be aware that the increased risk of hypertension applies to people burdened with:
• Family history: If you have close relatives who have been diagnosed with high blood pressure, you may have a genetic predisposition to this condition.
• Age: Your blood pressure tends to increase with age because the blood vessels lose their elasticity.
• Sex: up to age 64, men are more likely to have high blood pressure than women. However, at the age of 65, the risk of hypertension in women becomes higher than in men. In addition, menopause and pregnancy increase the women’s susceptibility to high blood pressure.
Treatment of hypertension
The conventional plan for the treatment of hypertension includes pharmacological treatment with medications selected by the physician. These include : Diuretics, Beta-blockers, Angiotensin converting enzyme (ACE) inhibitors and others.
It is worth supporting your health, changing your lifestyle and eating habits:
Diet
Unhealthy diet is the main risk factor for hypertension, so avoid processed food; Limit the amount of sodium, trans fats and sugar. Eat natural and unprocessed food with lots of vegetables; cook dishes seasoned with natural herbs that will extract the essence of the taste to the dish and will have a healing effect.
Use a salt-restricted diet - if you use it, use rather small amounts of Himalayan salt.
Foods that help you avoid high blood pressure are as follows:
Omega-3 fatty acids regulate LDL and HDL cholesterol levels and can reduce systolic and diastolic blood pressure by up to 4 mmHg and 2 mmHg, respectively. for example linseed, olive oil not purified from cold pressing
Beets are an excellent source of nitrates that are converted into nitric oxide in the body. Nitric oxide is essential for relaxation and expansion of blood vessels. It is worth remembering, mentioning nitric oxide, that breathing through the nose, not the mouth, is very important in the process of its production.
Garlic contains an active compound called allicin, which can help in normalizing high systolic blood pressure levels by increasing the production of nitric oxide in the body.
Rocket is a good source of potassium, magnesium and calcium - all of them are minerals that can help in the relaxation of blood vessels, which in turn reduces the level of blood pressure
Other foods that are good for controlling high blood pressure include berries, pistachios, celery, apple cider vinegar, tomatoes and cold-pressed organic olive oil (best used cold for example in salads).
Control your weight - overweight can strain the heart, so make sure you keep your weight right so you can lower your blood pressure.
Work on stress. It can cause short-term jumps in blood pressure levels. It is worth introducing techniques of coping with stress such as breathing techniques, meditation, prayer, relaxation exercises.
Physical activity is very important, but it cannot be forceful: regular exercise can help maintain proper weight and relieve stress, which in turn can lower high blood pressure. Daily activities are recommended after 30-40 minutes, starting with walks and gradually increasing the effort.
Check the level of vitamin D - it was found that deficiency of this vitamin causes rigidity of the arteries, which can lead to hypertension.
If you have high blood pressure, you should control it and be under medical care all your life. It is also worth developing a treatment plan that will meet your individual needs.