Many individuals in Anguilla have been diagnosed with blood pressure or hypertension.Unfortunately, many more have this disorder and do not know. In most cases, high blood pressure has no symptoms and the only way to find out if your blood pressure high is to have your blood pressure checked. Your blood pressure — and the health of your arteries — is something you should take seriously. You see, your blood pressure impacts all your organs, but especially the health of your heart, brain, kidneys and eyes.
What is high blood pressure?
Blood pressure is recorded with two numbers. The systolic pressure (higher number) is the force at which your heart pumps blood around your body. Diastolic pressure (lower number) is the resistance to the blood flow in the blood vessels. They are both measured in millimetres of mercury (mmHg). An ideal blood pressure is between 90/60mmHg and 120/80mmHg
As a general guide, high blood pressure is considered to be 140/90mmHg or higher.
A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you are at risk of developing high blood pressure if you do not take steps to keep your blood pressure under control.
What causes high blood pressure?
It is not always clear what causes high blood pressure, but certain things can increase your risk. You are at an increased risk of high blood pressure if you:
• are over the age of 65
• are overweight or obese
• have a relative with high blood pressure
• eat too much salt and do not eat enough fruit and vegetables
• do not have regular exercise
• drink too much alcohol or coffee (or other caffeine-based drinks)
• smoke
• do not get much sleep or have disturbed sleep
It should be pointed out that many persons develop high blood pressure without any risk factors.
How can you prevent high blood pressure?
Some individuals can adopt several lifestyle changes to reduce the chances of getting high blood pressure. The following might prove beneficial:
Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.
In general:
• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
• Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
Exercise regularly
Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It is important to be consistent because if you stop exercising your blood pressure can rise again.
If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. There are many ways to exercise for lowering blood pressure. These include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise programme.
Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products, and going low on saturated fat and cholesterol, can lower your blood pressure by up to 14 mm Hg.
Reduce sodium in your diet
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.
The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:
• African-Americans
• Anyone age 51 or older
• Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease
To decrease sodium in your diet, consider these tips:
• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
• Do not add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavour to your food.
Consider boosting potassium
Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that is best for you.
Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.
But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and for men older than age 65; or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine, or 1.5 ounces of 80-proof liquor.
Drinking more than moderate amounts of alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
Manage your stress levels
While the link between chronic stress and blood pressure is not well-defined scientifically, acute stress does lead to artery constriction. Chronic stress can affect your health and overall well-being. Additionally, it contributes to unhealthy behaviors such as overeating.
It is important to develop your own personal stress management “tool kit.” Here are a few strategies to get you started:
• Learn relaxation techniques such as meditation and yoga.
• Develop good social networks by connecting with others or getting support if needed. Do not be afraid to ask for help.
• Recognize your own triggers for stress — in your career or personal life.
• Learn time-management skills that will help you juggle your daily demands and lower your stress level.
• Nurture yourself. Treat yourself to a massage or something that makes you feel happy.
Regular medical check-ups
It is important to have regular medical check-ups. The only way to know if you have high blood pressure is to have it monitored by a qualified health professional. You might have high blood pressure without any signs and symptoms.
Medicines for high blood pressure
If you are diagnosed with high blood pressure your doctor, in addition to lifestyle changes, may recommend taking one or more medicines to keep your hypertension under control and prevent complications.
Complications of uncontrolled high blood pressure.
Persistent high blood pressure can increase your risk of several serious and potentially life-threatening conditions such as:
• heart disease
• heart attacks
• strokes
• heart failure
• peripheral arterial disease
• aortic aneurysms
• kidney disease
• vascular dementia
Conclusion
High blood pressure or hypertension is a major public health issue in Anguilla. We must do more to prevent this common chronic non-communicable disease. The complications of uncontrolled high blood pressure are numerous, but the good news is that with good control of high blood pressure many of the complications can be prevented. If you have any questions about high blood pressure talk to your healthcare provider today.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge MB BS DGO MRCOG, is an Obstetrician/Gynaecologist and Family Doctor who has over thirty-five years in clinical practice. Dr Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 4975828).
