Introduction:
Hypertension is significantly associated with an increased risk for coronary artery disease, stroke, dementia, chronic kidney diseases, heart failure, etc.
The guidelines for managing hypertension include:
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Regular exercise.
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Advocating a low-calorie diet. Reduced salt intake.
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Avoiding alcohol and smoking.
Education should be provided for the prevention and treatment of hypertension for pre-hypertensives and those with a strong family history.
Lifestyle modification plays a significant role in managing hypertension. Thus, one should focus on maintaining normal body weight, consuming a diet rich in fruits and vegetables, and limiting the intake of total and saturated fats. These interventions can thus reduce the need for drug therapy, enhance the effect of hypertensive drugs, reduce the requirement of multiple drug regimens and influence the overall cardiovascular risks.
What Are Various Lifestyle Modifications in Hypertensive Patients?
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Weight Reduction: BP (blood pressure) levels are directly proportional to the absolute weight. It means BP increases with an increase in an individual's total weight and decreases with a decrease in weight. It is often found that blood pressure increases with weight. Being overweight can lead to sleep apnea which further contributes to increasing weight. Weight loss is one of the most effective lifestyle modifications for controlling hypertension. If you are overweight, losing a small amount can help you reduce blood pressure. Carrying too much weight around the waistline also increases the risk of hypertension. Blood pressure may be lowered by 30 minutes of moderate-intensity exercises like brisk walking, cycling, swimming, etc., daily, at least five days a week. Research has shown that four to five-kilogram weight reduction reduces BP by six to eight mmHg. One with hypertension should target to attain a BMI (body mass index) of less than 25.
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Reduce Salt Intake: Research has shown that reducing the intake of table salt (NaCl) lowers blood pressure levels. Limit your daily intake of salt to less than six grams. Even a slight reduction in salt intake can improve heart health and reduce high blood pressure. However, the effect may vary. Look for low-sodium versions of food and beverages, eat a small amount of processed food, and do not add extra salt to food.
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Diet: What you eat significantly affects your blood pressure levels. Eat a diet rich in fruits and vegetables with high fiber, like green leafy vegetables, cabbage, beans, etc. Do not consume saturated fats. Focus more on low-fat dairy products. Low-fat dairy products, saturated fats, and a cholesterol diet can help lower hypertension.
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Alcohol: Reduce your daily alcohol consumption to less than two small drinks in males and less than one in females. Drinking too much alcohol raises blood pressure and reduces the effectiveness of blood pressure medications.
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Tobacco or Nicotine: Undoubtedly, it is one of the most dangerous enemies to your good health. It does not just damage the blood vessels and raises your BP but also makes you prone to developing heart attack and other cardiovascular complications. Think of how much damage it will do to your body if you keep on smoking throughout the day. A single cigarette increases your BP by almost eight to ten mmHg until ten to fifteen minutes post smoking.
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Increase daily intake of potassium and magnesium.
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Reduce the intake of caffeine.
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Ensure at Least Eight Hours of Sound Sleep Daily: Poor quality sleep or inadequate sleep for many weeks can contribute to hypertension. Several factors such as sleep apnea, insomnia, or restless leg syndrome can disrupt sleep. Finding and treating the causes can help in improving sleep quality. Follow simple tips such as sticking to a sleep schedule by following a routine and creating a peaceful space, calm, quiet, and dark. Do something relaxing before going to bed, and take a warm bath. Stay away from mobile, television, and computer screens before sleep. Do not go to bed hungry or over-stuffed. Avoid oversized portions of food. Limit the intake of alcohol and caffeine and limit afternoon naps to a maximum of 30 minutes.
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Exercise Regularly: Regular physical activity can help in lowering your blood pressure. It is essential to exercise regularly to keep the blood pressure in control. Aim to walk for at least thirty minutes or moderate physical activity regularly. Examples include regular aerobic exercise, jogging, walking, cycling, swimming, or dancing. Another thing to consider is high-intensity interval training. Strength training could also help.
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Take Less Stress: Long-term stress (work, family, finances, or illness) contributes to high blood pressure. Plan your day accordingly, learn to say no, and prioritize things that must be done before. This will help you in managing work stress. For family conflicts (wife and kids), try to resolve them at the earliest. Avoid stress triggers, sit quietly and breathe deeply for some time, and make time to relax, and practice gratitude.
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Monitor Blood Pressure Regularly: Regular monitoring of blood pressure can help you keep a check on it. It also allows you to direct lifestyle changes and medication. A regular visit to the doctor is a key to controlling your blood pressure.
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Get Support From Your Family and Friends: Supportive people around you are crucial for good health. They encourage you to take care of yourself, take proper medication, and exercise regularly. If you seek support from others, join a support group. This will keep you in touch with people who provide emotional or moral support and often give tips to manage your condition.
Conclusion:
If you have high blood pressure, lifestyle plays a vital role in treating it. Medications are mandatory, but a healthy lifestyle might reduce or prevent the need for medication.
It is said that there is the most excellent chance of success with diet and lifestyle modification with clear verbal or written explanations.
The advantages of lifestyle modification include significant drug cost reduction and improvement in conditions such as diabetes, hypercholesterolemia, and other cardiovascular diseases. These days people are increasingly educating themselves about the side effects of drugs. More people are willing to make lifestyle changes, including diet and exercise. Thus modifying lifestyle contributes significantly to hypertension.
