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Primary Hypertension High blood Pressure is an asymptomatic condition that is detrimental to cardiac health. The most common type of hypertension affecting most adults is primary hypertension, also known as essential hypertension. It is hypertension without an identifiable cause. Risk factors You might be more prone to high blood pressure if you are: - Overweight - Living a sedentary lifestyle - Suffering from stress and anxiety - Drinking too much alchohol - Smoking cigarettes - Deprived of sleep - Eating too much sodium (salt) Secondary Hypertension In some cases, High blood pressure can also be triggered by underlying medical conditions, also known as secondary hypertension. Underlying medical conditions (secondary hypertension) The following are health conditions that are prone to develop high blood pressure: - Cardiovascular disease - Diabetes - Kidney diseases - Thyroid - Hormonal Disorders - Pregnancy - Genetics Tips to Help You Reduce Your Blood Pressure Keep track of your blood pressure readings Check your blood pressure readings on a regular basis. Most people will not notice any symptoms of hypertension until they have done a test or a medical check-up. High blood pressure does not have any symptoms unless it’s very severe. Hence, the only way to know if you have high blood pressure (HBP, or hypertension) is to have your blood pressure tested and monitored. Keep a blood pressure monitor at home and monitor your blood pressure on a regular basis. Making lifestyle changes Eating a Healthy Diet Eating a healthy diet plays a significant role in managing your blood pressure. Adopt healthy eating habits such as the DASH diet which stands for Dietary Approaches to Stop Hypertension to manage or prevent Hypertension. It encourages lower salt, sugar and red meat intake and emphasizes on leafy vegetables, fruits and lean meat. Studies have shown that the DASH diet could potentially reduce systolic blood pressure by an average of 12mmHg and diastolic blood pressure by 5mmHg. Limit your intake of salt and highly process food as sodium may cause your body to retain water which may increase your blood volume and blood pressure. Exercise Regularly Exercise helps to lower your blood pressure by reducing blood vessel stiffness so blood can flow more easily. If your blood pressure is already at the desirable level, exercising regularly can help prevent it from rising and helps you maintain a healthy weight. iii. Lose Weight Lose weight if you are overweight. Being overweight can cause you to develop high blood pressure. When you are obese or overweight, your heart must put extra effort to pump blood through your body and arteries. As a result, it strains your arteries, causing blood pressure to rise. Learn How to Relax Anxiety and stress releases stress hormoes in the body which triggers an increase in heart rate and narrowing of the blood vessels. Repeated blood pressure elevations can cause damage to the heart, kidneys and blood vessels. There is no doubt that our modern lifestyle can be stressful these days. Find easy ways to relax by breathing exercises, spending a few minutes in nature. Avoid Excessive Alcohol Drinking Alcohol is high in sugar and calories. Binge drinking can lead to weight gain and obesity which further elevates the risk of high blood pressure and atherosclerosis, the hardening and narrowing of arteries which can lead to heart attack and stroke. Quitting or reducing the amount of alcohol can lower your blood pressure. Don’t Smoke It has since long been known that nicotine causes an increase in blood pressure and heart rate during smoking, narrowing the arteries and hardens their walls, making blood clots. Although studies have shown that it is still unclear to what extent cigarette smoking is a risk factor of developing essential hypertension, research has found an accumulative effect of smoking with age. Smokers are more likely to develop hypertension and cardiovascular diseases. Take medication Diuretics (water pills) and Beta blockers are some of the medications prescribed by doctors to manage high blood pressure. Diuretics cause your kidneys to move more salt and water from your blood into your urine, which reduces your blood volume and pressure. On the other hand, Beta-blockers reduce the workload on your heart by deceasing both the rate of your heartbeat and the strength of your heart’s contractions. The bottom line High blood pressure can lead to serious health complications. Although there are risk factors for high blood pressure that cannot be controlled, you can still make treatment plans and necessary lifestyle changes to bring down your numbers. Take heart and start making changes for a healthier you. Disclaimer This article serves only as a guideline. Consult your doctor for accurate diagnosis and treatment.
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काठमाडौँ — अस्वस्थ्य जीवनशैली, उमेर, तौल, धुम्रपान, नुनको अत्यधिक सेवन तथा वंशाणुगत कारणले पनि उच्च रक्तचापको समस्या बढ्दै गएकाे देखिन्छ । उच्च रक्तचाप यस्तो समस्या हो जसले तपाईंको मुटुलाई हानी पुर्याउन सक्छ । उच्च रक्तचापबाट विश्वमा १ अर्ब मानिस प्रभावित पार्ने अध्ययनहरूले देखाउँछन् । स्वस्थ्य व्यक्तिको रक्तचाप १२०/८० एमएमएजी हुन्छ । योभन्दा बढी भयो भने उच्च रक्तचाप अथवा हाइपरटेन्सन पनि भनिन्छ । रक्तचाप नियन्त्रण नभएको खण्डमा यसले मुटुको समस्या निम्त्याउनुका साथै स्ट्रोक पनि गराउन सक्छ । रक्तचापलाई प्राकृतिक रुपमा पनि नियन्त्रण गर्न सकिन्छ । सबैजसो अवस्थामा औषधि नै खानुपर्छ भन्ने छैन । उच्च रक्तचाप नियन्त्रणमा राख्न के के उपाय छन् त? १. हिँड्नुस् र नियमित व्यायाम गर्नुस् उच्च रक्तचाप नियन्त्रण गर्न व्यायाम महत्वपूर्ण छ । नियमित व्यायामले तपाईंको मुटुलाई बलियो बनाउँछ । तपाईंले दैनिक ३० मिनेट हिँड्नु भयो भने पनि रक्तचाप नियन्त्रण गर्न सहयोग पुर्याउने नेशनल वकर्स हेल्थ स्टडी बताउँछ । २. नुन कम खानुस् हामीले विभिन्न प्रशोधित खानाबाट धेरै मात्रामा नुनको सेवन गरिरहेका हुन्छौं । प्रशोधित खानामा धेरै नुन, चिनी, कार्बोहाइड्रेट पाइने हुनाले यसको सेवन कम गर्नुपर्छ । धेरै अध्ययनले नुनको बढी प्रयोगले रक्तचाप बढाउने तथा मुटुको समस्या लगायत स्ट्रोकको समस्या गराउने देखाएका छन् । ३. मद्यपान नगर्नुस् मद्यपानले रक्तचाप बढाउँछ । विश्वमा रक्तचाप देखिनेमा १६ प्रतिशत मद्यपान सेवनले हुने तथ्य छ । कुनै अध्ययनले भने थोरै तथा ठिक्क मात्राको मद्यपान सेवनले मुटुलाई फाइदा पुग्ने दाबी गर्छन् तर त्यसमा धेरै वैज्ञानिक वैधता भने छैन । मद्यपानको अत्यधिक सेवनले रक्तचाप बढाएको पाइएकाले रक्सी सेवन नगर्नु नै राम्रो हुन्छ । ४. तनाव कम गर्नुस् तनाव उच्च रक्तचापको जड नै हो । तनावमा हुँदा मुटुको धड्कन बढ्ने हुन्छ र यसले रक्तवाहिनीलाई पनि संकुचित बनाइदिन्छ । मान्छेमा धेरै तनाव भयो भने उ अरुतिर मोडिन्छ जस्तै, रक्सी सेवन गर्ने, अस्वस्थ्यकर खाने आदि जसले रक्तचाप बढाउन सहयोग पुर्याउँछन् । धेरै अध्ययनले तनाव कम गरेमा रक्तचाप पनि कम भएको देखाएका छन् । तनाव कम गर्न तपाईंले मन परेका संगीत सुन्न सक्नुहुन्छ वा कामको तनाव कम लिनुपर्छ । त्यसैगरी ध्यान तथा लामो श्वास लिने व्यायाम पनि लाभदायक हुन्छन् । ५. धुम्रपान त्याग्नुस् धुम्रपान त्याग्नु भनेको सम्पूर्ण शरीरको लागि फाइदाजनक त छ नै मुटु रोगबाट पनि बच्नु हो । सिगरेटको प्रत्येक धुवाँले तपाईको रक्तचाप बढाइरहेको हून्छ । सुर्तीमा रहेको रसायनले तपाईंको रक्तवाहिनीलाई क्षति पुर्याउन सक्छ । धुम्रपान त्याग्नु भनेको मुटुका रोग तथा अत्यधिक रक्तचाप बच्नु हो ।