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When was the last time you have your blood pressure checked? Most people, especially the young adults, do not give much thought about blood pressure. If not required by your insurance company or employer for the medical checkup, you probably do not think about it until the next time you have it measured. The measurement of blood pressure is recorded with two numbers, like 120/80 or read as “120 over 80”. It is measured in unit of millimetres of mercury (mmHg). The first number indicates systolic blood pressure which is the highest pressure when your heart is pumping blood out. The second number is the disatolic blood pressure which your heart is relaxing between beats and allow the blood flow into the heart. If the reading is higher than 120/80, say 140/100, your blood pressure is high. High blood pressure, which is also known as hypertension, takes place when your blood moves through your arteries at higher pressure than normal. Few common symptoms of high blood pressure include dizziness, headache and nose bleeding. High blood pressure damages your blood vessels which in turn increase your risk of stroke, kidney failure, heart disease and heart attack. If one or both of your parents have high blood pressure, you are also more likely to develop it. The risk is also higher when you age. Having said that, you can still do several things to reduce the risk of having blood pressure. It is never early to learn about high blood pressure and take some preventive measures. - Quit smoking. The nicotine in tobacco products causes blood vessels to be narrower and making heart to beat faster so that the blood can go through those tight blood vessels. Smoking also hardens the arteries. Blood pressure will then increase. Check out this article of Confessions of a Ex-Smoker: How I Quit Smoking with Exercise - Lose weight if you are overweight. The link between excess weight and higher risk of high blood pressure is still unknown. Experts believe obesity may cause abnormalities in certain hormonal changes which may be linked to high blood pressure. So, shed the extra pounds for a better body shape and normal blood pressure. - Exercise regularly. The frequency is more important than the intensity of the workout. No point to exercise strenuously for 3 hours once a week. It is better to maintain the routine of an hour each session with three sessions a week. - Eat a healthy diet which includes fruits and vegetables. In addition to that, eat whole grains, low fat diary and less red meat. - Reduce your sodium intake. Read the article of How Much Salt Should You Eat and How To Reduce Salt Intake to find out more - Limit your alcohol and caffeine intake too. Alcohol consumption has significant impact on blood pressure in some people. Check out the article of How To Drink Less Alcohol and Lose More Weight and How I Stop Drinking Coffee? Things I Did To Stop The Habit - Try to release stress. Anxiety can contribute to high blood pressure. Take more walks or practice Yoga to get rid of the stress. Check out this article 4 Things I Did To Fight Stress During Difficult Times As you have seen, you should adopt healthy lifestyle to prevent high blood pressure. Don’t foget to check your blood pressure at least once a year. Category: Health If you like this or other articles in this blog, Subscribe to MunFitnessBlog.com today. It is free. Scroll down to leave a comment. I really want to know what you think.
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यस्ता छन् जानौ उच्च रक्तचापका कारणहरू मुटुबाट रक्तसञ्चार हुने बेलामा धमनीको भित्तामा पर्ने दबाबलाई रक्तचाप भनिन्छ । माथिको रक्तचापलाई ‘सिस्टोलिक’ र तलको रक्तचापलाई ‘डायस्टोलिक’ भनिन्छ । सिस्टोलिक’ र ‘डायस्टोलिक’ दुबै रक्तचाप शरीरको लागि उत्तिकै महत्वपूर्ण मानिन्छन् । सामान्य रक्तचाप १२०/ ८० भन्दा कम हुनपर्छ । उच्च रक्तचाप भन्नाले माथिको १४० वा सो भन्दा बढी र तलको ९० वा सो भन्दा बढी भएको अवस्थालाई भनिन्छ । रक्तचाप विभिन्न कारणले गर्दा सामान्य भन्दा बढि हुनसक्छ । मोटोपना, मुटुको रोग, उच्च कोलेस्ट्रोल, तनाव आदि कारणले गर्दा रक्तचाप उच्च हुन्छ । रक्तचाप उच्च हुनु स्वास्थ्यका लागि हानिकारक हुन्छ । तर नियमित व्यायाम गर्ने र चिल्लो पदार्थ तथा सोडियम लवणको सेवन कम गर्ने हो भने रक्तचापलाई नियन्त्रणमा राख्न सकिन्छ । उच्च रक्तचापबाट पिडित भएका मानिसहरूको संख्या दिनानुदिन बढीरहेको छ । यसले गर्दा हृदयघात तथा अन्य समस्याबाट मानिस धेरै पिडित बनिरहेको छ । सामान्य कुराहरु विचार गर्न नसक्दा हृदयघात तथा अन्य मुटु रोगको कारण उच्च रक्तचापले दु:ख दिने गरेको छ । यस्ता छन् जानौ उच्च रक्तचापका कारणहरू यस प्रकार छन् । १. नुनको बढी प्रयोग शरिरमा आवश्यक पर्ने नुनको मात्रा भन्दा बढी नुन प्रयोग गर्नाले पनि उच्च रक्तचापको सम्भावनालाई बढाउँछ । नुनमा रहेको सोडियमले रक्तचापलाई बढाउन मद्दत गर्छ । सकेसम्म ठिक्क मात्रामा नुनको प्रयोग गर्नु स्वास्थ्यका लागी फाइदा जनक हुन्छ । २. मोटोपन मानिसको मोटोपनले पनि उच्च रक्तचापको सम्भावनालाई बढाउँछ । मोटो मानिसको शरिरमा रहने बोसोको मात्राले शरिरका धमनीलाई कसिलो बनाउँछ जसले गर्दा शरिरमा रगतको प्रवाह आफ्नै गतिले हुन पाउँदैन र यसले रक्तचापको सम्भावना निम्त्याउँछ । ३. रक्सीको प्रयोग बढी रक्सी पिउने मानिसलाई पनि रक्तचापले चाडै थला पार्न सक्छ । ४. तनावपूर्ण जीवन उच्च रक्तचाप बढाउने अर्को कारण हो तनाव । जति धेरै तनाव त्यतिनै उच्च रक्तचापको समस्या हुने गर्छ । ५. वंशानुगत गुण मानिसको वंशाणुगत गुणले कारण पनि उच्च रक्तचापको सम्भावना रहन्छ । परिवारमा पहिले देखी नै कोही उच्च रक्तचापको रोगी छ भने नयाँ पुस्तामा पनि सर्ने सम्भावना उत्तिकै हुन्छ । ६. उमेर मानिसको उमेरसँगै रक्तचापको सम्भावना पनि बढ्दै जान्छ । जब मानिस बृद्ध अवस्थामा पुग्छ उच्च रक्तचापको जोखीम झन् बढ्न जान्छ । बृद्ध अवस्थामा पुगेका मानिसको धमनीहरूको कडा हुँदै जाँदा उच्च रक्तचापको मात्रालाई बढाउने गर्छ । ७. लिङ्ग पुरूषलाई बढी उच्च रक्तचापको खतरा हुन्छ । यो पनि पढ्नुहोस् मानिसलाई रिंगटा के कारणले लाग्छ ?