Blood pressure

 

The heart is a pump that keeps blood moving through your arteries in order to deliver oxygen and nutrients to every tissue and organ in your body. You need a certain amount of pressure in your arteries to keep the blood flowing.

 

Your blood pressure reading is expressed as two numbers, for example 120/80mmHg, with mmHg standing for millimetres of mercury, which is the unit used for measuring blood pressure. The first number indicates the systolic pressure and the second number indicates the diastolic pressure. Systolic pressure is the highest level your blood pressure reaches – when the heart contracts and blood is forced through the arteries.  Diastolic pressure is the lowest level your blood pressure reaches – when the heart relaxes between each beat.

 

Higher than normal blood pressure, also known as hypertension, develops if the walls of the larger arteries lose their natural elasticity and become rigid, and smaller blood vessels become narrower. The higher the blood pressure, the higher the risk of health problems. Hypertension is often referred to as a ‘silent killer’ because it usually has no symptoms and as it rarely makes you feel ill, can go undiagnosed until it results in a stroke or a heart problem.

 

Blood pressure varies during the day and tends to be the highest in the morning and the lowest at night. It also varies according to age, as blood pressure tends to increase with age due to arteries losing some elasticity as one grows older.

 

Blood Pressure Chart by age:

 

Age Group Systolic BP Diastolic BP
MAX. Min. Avg Max. Min. Avg
3-12 years Kids 120 107 80 69
13-19 years Teens 120 105 117 81 73 77
20-24 years Adults 132 108 120 83 75 79
25-29 years Adults 133 109 121 84 76 80
30-34 years Adults 134 110 122 85 77 81
34-39 years Adults 135 111 123 86 78 82
40-45 years Adults 137 112 125 87 79 83
45-49 years Adults 139 115 127 88 80 84
Ages 50 + Adults 142 116 129 89 81 85

(Chart from www.etoolsage.com)

 

For adults, your blood pressure is generally considered to be high if it is 140/90mm/Hg or above. The latest guidelines in the USA, published 7 November 2017, in the Journal of the American College of Cardiology, has lowered the threshold to 130/80mmHg and calls this Hypertension Stage 1, while readings of 140/90mmHg is considered as Hypertension Stage 2. Blood pressure readings higher than 180/120 is regarded as Hypertensive crisis and requires immediate medical attention.

 

 

Causes of hypertension:

 

There are a number of factors that can increase the risk of developing hypertension, such as:

 

  • Being overweight or obese
  • Lack of physical activity
  • Smoking
  • Eating too much salt
  • Drinking too much alcohol
  • A history of having high blood pressure in your family,
  • Age
  • Medical conditions such as an abnormal production of hormones by the adrenal glands; kidney disease; or diabetes.
  • Some medicines.

 

Smart strategies to reduce hypertension naturally:

 

  • Reduce your body weight – weight is a common risk factor for hypertension
  • Reduce your insulin levels – hypertension is related to your body producing too much insulin (two-thirds of people who are insulin resistant also have hypertension)
  • Avoid foods that boost insulin levels (sugars and processed foods)
  • Regular aerobic exercise
  • Reduce your stress (adrenalin and cortisol push up blood pressure)
  • Relax more; lighten up; laugh more
  • Normalize your vitamin D levels – it helps to relax arteries and improve blood pressure
  • Balance your omega-6 to omega-3 EFA ratio (supplement diet with omega-3 rich foods)
  • Eat a healthy diet – eat real food, not processed food
  • Reduce your sodium (salt) intake (processed foods, ready meals, table salt)
  • Increase your potassium intake – higher levels blunt the effect of sodium
  • Increase your magnesium intake (300 mg per day)
  • Do this by intake of lots of leafy green and coloured vegetables and fruit, plus raw, unsalted nuts and seeds
  • Eat healthily – use the Mediterranean food pyramid as your guide
  • Limit your alcohol intake
  • Limit intake of caffeine
  • Drink lots of water
  • Quit smoking
  • Monitor your homocysteine levels – if increased take more folate and vitamin B12 – when homocysteine levels come down, so does your blood pressure
  • Check your blood pressure regularly – get a home device to monitor your progress

 

 

 

Sources:

 

Drug-free strategies to lower your blood pressure. Published online 30 November 2016 on Dr. Mercola. (www.drmercola.com)

The new blood pressure guidelines: Messages you may have missed. Published February 2018 in the Harvard Health Letter. Harvard Medical School. (www.health.harvard.edu)

What are the symptoms of high blood pressure? Published13 November 2017 by the American Heart Foundation.  (www.heart.org)

Understanding blood pressure readings.  Published 1 June 2017 by the American Heart Foundation.  (www.heart.org)

High blood pressure (hypertension) signs, causes, diet and treatment.  Article medically reviewed 12 July 2017. MedicineNet.  (www.medicinenet.com)

 

 

HEALTH INSIGHT

July 2018

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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