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Easing the Pressure
Blood pressure. It’s definitely on our minds, especially when it’s high, and people of all ages are well aware it’s something that requires medical attention when those numbers go up. I’ve touched on the subject before in this column (see March 2004), but because high blood pressure is the root of so many health problems, it makes sense to discuss it more.
It’s important to fully understand what blood pressure is. Then we can have a better handle on things when problems arise.
Blood is carried from the heart to all parts of the body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls in those arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic pressure. When the heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure.
Blood pressure is always given as these two numbers, the systolic and diastolic pressures, written out above or before the other, as in 120/80. The top number is the systolic and the underneath number is the diastolic.
Pressure Varies
Normal blood pressure rises and falls a bit during the day—the lowest is when you’re sleeping, and it rises when you get up. Obviously, it goes up when you’re excited, nervous or active. Problems occur when it stays elevated over time—this is what’s called high blood pressure or hypertension.
High blood pressure is one of the major health problems in the world today. Millions of people are being treated, but there are countless others who haven’t a clue that they have this disease since there are usually no symptoms in the early stages.
If untreated, high blood pressure can lead to heart disease, strokes, kidney disease and other serious complications. That’s why regular checkups are important, but you can also do more by checking your own readings in between visits to the doctor. Just about every drugstore and many grocery stores have blood pressure monitors where you can sit quietly and put your arm in a sleeve (cuff) that quickly tightens around your upper arm with a simple push of a button.
These machines are remarkably accurate. It’s a great service that’s free and very convenient. Just settle in, being as still as you can, and do at least three readings, one after another to get a good average. Jot down that record and the date in a little logbook, which many stores stock right by the machine for your use. You might also note the time of day. Then bring this in the next time you see the doctor so that he or she can include the results in your medical chart.
The optimum blood pressure for an adult is 140/90 or less. Just a slight reduction of 10 millimeters of both systolic and diastolic can made a big difference in your health and longevity.
Stop Smoking
How do you treat high blood pressure? It begins with a thorough medical checkup that includes a question and answer discussion with your doctor. There are many medications that can help, but it’s wise to make lifestyle changes first. You can make a big difference by simply adjusting what you do and eat.
If you smoke or use any type of tobacco products—STOP! The nicotine causes your blood vessels to constrict and your heart to beat faster. It’s amazing how changing this one thing can significantly lower your blood pressure and the risk of heart disease, heart attack and stroke.
You’ll also see results if you lose some weight and toss out the saltshaker. Get in the habit of reading the sodium content when buying groceries. It’s staggering when you read the numbers, especially when you look at a can of soup and all the other processed foods on the shelf. Most people with high blood pressure should limit the sodium in their diet each day to 2,400 mg. or less. Your doctor may tell you to limit the amount even more.
Get a Dog
Choose to Move! I really like this slogan that the American Heart Association is using these days when addressing heart disease in women. It’s something we all should practice—men and women, boys and girls. It’s simply getting out there and choosing to move instead of taking the easy or lazy way. Park the car farther away from the store entrance, use the stairs, or go for a walk.
I need to start doing this with our dog, Fred. We both need the exercise, and it’s an added bonus for me. Owning a pet is good for your health. Just petting your dog or cat will actually lower your blood pressure (and the pet’s, too). Medical studies also prove that the day-to-day involvement of caring for an animal adds years to your life. One study followed 98 coronary patients for a year. Those who had a pet at home faired better, both physically and emotionally.
Let things go and slow down. Simple advice, but it is so important for maintaining good health. Life throws enough stress our way. Why add more? We’re an over-scheduled society that races through life like a little mouse on a wheel in a cage. Is it all really necessary? What’s really important?
Fortunately, there are many things that can lower your blood pressure. Read up on the subject, know your family history, keep current with regular checkups, discuss any concerns and questions you might have with your doctor, and consider the lifestyle changes you can make. Don’t forget to laugh!
You’ll see results!
Here’s to a healthy and happy summer!