Managing Blood Pressure: Tips and Insights

High blood pressure might sound like a minor issue, but it's a condition that affects many people.

This chronic illness, often dubbed the "silent killer," can remain undetected by those who have it.

In its early stages, the condition usually presents no symptoms.

Hypertension is a leading cause of heart disease and cardiovascular issues.

So, what is blood pressure? It is the pressure exerted on the walls of blood vessels during blood flow. The heart acts as a pump, sending blood into the vessels. Blood pressure is measured using two values: the first (the higher one) is the systolic pressure, which is the maximum pressure when the heart contracts and sends blood into the body. The second (the lower one) is the diastolic pressure, which is the pressure in the vessels when the heart is at rest and filling with blood. Optimal values are 120/80.

Factors that contribute to high blood pressure: chronic stress, anger, lack of exercise, poor diet, and genetic predisposition. While we can't change our genes, environmental factors and a dedicated lifestyle adjustment can make a difference.

Some individuals experience a spike in blood pressure just from getting it checked; this is known as "white coat syndrome."

To get accurate readings, measure blood pressure after at least ten minutes of rest. Avoid smoking and consuming stimulants like coffee or tea half an hour before the test.

Starting treatment during the pre-hypertension phase can prevent complications. When dealing with a chronic condition (requiring medication), lifestyle changes can greatly improve outcomes.

How can you manage high blood pressure?

Losing even a kilogram can positively affect blood pressure.

Excessive sodium intake affects about half of those predisposed to high blood pressure. Consider swapping regular table salt for Atlantic sea salt or Himalayan salt, which offer a better sodium-potassium balance.

Eat more fruits and vegetables. They contain bioflavonoids that function as antioxidants protecting blood vessel walls. They also have dietary fiber, aiding in weight loss and reducing sodium absorption.

Consume potassium-rich foods to balance sodium levels and lower blood pressure. Potassium can be found in bananas, citrus fruits, tomatoes, potatoes with skin, and legumes.

Incorporate magnesium-rich foods, vital for the inner layer of blood vessels. Magnesium is found in leafy greens, nuts, lentils, whole grains, and cocoa.

Omega-3s can benefit blood circulation. They are present in fish, ground flax seeds, and broccoli.

Proper sleep during suitable hours is crucial for maintaining normal blood pressure. Also, slow and deep breathing exercises can relax arteries, lowering overall blood pressure.

Exercise revisited: Once thought to increase blood pressure, regular physical activity is now known to lower it in the long run. Recommended activities include brisk walking, running, swimming, dancing, and more. Even moderate exercise can significantly reduce blood pressure, provided it is done progressively and with caution.

Remember, diet plays a critical role in blood pressure management. Limit the intake of saturated fats, trans fats, white sugar, white flour, and processed foods.

Stay healthy.

Zohara Sharvit is a naturopath N.D and an iridologist with extensive experience in therapy, consultation, and leading workshops. To book a free workshop, call 073-2221290