THE DANGER BLOOD PRESSURE INFORMATION SHEET HIGH BLOOD PRESSURE IS ONE OF THE BIGGEST DANGERS TO PEOPLE OF THE MODERN AGE. SIMPLY PUT, IT S A KILLER. There is no condition that has caused as much heartache (pun to lighten the mood intended) as hypertension, so let s learn more about it and how we can stop it. 1 in 3 adults have high blood pressure 1 in 4 have prehypertension (a risk factor for high blood pressure) 1 in 5 adults that have high blood pressure are unaware of it
WHAT IS IT? Blood pressure is the force exerted on the arteries by the heart pumping blood around the body. It works essentially the same way as water through the pipes in your house and, like any hose or pipe, if we increase the amount of fluid flowing through it, or decrease the size of the pipes, the pressure can only go up. We typically reduce the size of the arteries by either internal inflammation, caused primarily by alcohol, smoking, toxins, poor diet and sedentariness, or hardened plaque on the arterial walls caused by cholesterol build-up. If you ve ever had your blood pressure (BP) taken you will have noticed 2 numbers with one on top of the other. The top number is the systolic pressure and shows the pressure as the heart contracts and forces blood through the body. The bottom number is the diastolic pressure and represents the residual pressure when the heart relaxes and fills with blood. The ideal pressure for systolic is 120 (measured in millimetres of mercury and shown as mmhg) or below and for diastolic it s 80 or below, making the ideal blood pressure 120/80 or less.
HOW DOES IT WORK? It s important to maintain a healthy blood pressure because obviously we need our blood to be delivered around our body constantly. If the pressure gets too low the blood doesn t flow to where it s needed properly and you will start to feel faint, if it gets too high we risk damaging the delicate arteries and blood vessels in our bodies or, even worse, having something rupture like a hose bursting off a tap 185-230 Extreme Medication is Absolutely Necessary to Prevent Heart Attack or Stroke 165-180 Far Too High Medication is Strongly Advised 150-160 High Most Doctors Will Prescribe Medication SYSTOLIC 135-145 105-130 90-100 Borderline Some Doctors Will Prescribe Medication Athletes and Children EXCELLENT 70-85 Too Low Medication May Be Required to Prevent Fainting 50-65 Far Too Low Medication Required 35-45 50-55 60-65 70-85 85-90 95-100 100-110 110-135 DIASTOLIC Our bodies rely on blood to deliver oxygen, energy, nutrients, hormones and essentially everything else we need to survive, however we need different amounts in different situations. When we re at rest or sleeping we only require a small amount of blood, so our pressure should be at its lowest. As soon as we start moving our energy needs increase so our brain tells our heart to deliver more blood, thus increasing the pressure.v Also in times of high stress our body elicits the stress response (fight or flight) and increases our blood pressure so that we have plenty of energy and oxygen available in order to get ourselves out of trouble. The issue with this is that when we are stressed we are rarely in actual physical danger, and the stress response can be engaged dozens of times a day. This can be anything from an annoying co-worker, a looming deadline a forgotten birthday or any number of other scenarios. Either way it spells bad news for our blood pressure as well as our mental health.
THE DANGER The rising and falling of our blood pressure is a normal and necessary process and one that happens constantly throughout the day. The danger comes when we see too much rise and not enough fall. If our BP is constantly high it puts strain on the heart that has to beat harder for longer, it damages the sensitive capillaries that are not designed to withstand constant high pressure, it tears at the walls of the arteries and allows cholesterol to build up there, and it breaks off bits of plaque from the arterial walls and sends it rushing towards the heart or brain. That s when we re really in trouble. A blockage that stops blood flow to the heart or brain can cause heart attack or stroke and is often fatal. WHAT ARE THE SYMPTOMS? Unfortunately with high blood pressure the first symptom is often a heart attack. There may be some warning signs along the way such as headaches, rapid heartbeat, shortness of breath, feelings of heat in your head and neck and being able to hear your heart beating in your ears, but these don t always show up. The best and only real way to tell is to get it checked.
THE BAD CONTRIBUTORS POOR DIET Like everything else, one of the biggest contributing factors is diet. Too much of the wrong foods can cause a narrowing of the arteries, inflammation and weight gain, all major causes of high blood pressure. SMOKING This one is a no brainer SALT causes your cells to retain more water which increases the volume of each cell. Higher volume passing through the same sized arteries equals higher pressure. ALCOHOL 1-2 standard drinks a day on 3-4 occasions a week has been shown to actually lower blood pressure in some cases, however any more than this and the trend starts to go the other way. CAFFEINE isn t all bad. 2-3 cups of coffee or tea a day is fine but any more than that can put you at risk. AGE Our risk of high blood pressure, and almost everything else, increases as we age. Although it is possible to be in your 80 s and have perfect blood pressure so age shouldn t be an excuse. FAMILY HISTORY If someone in your immediate family has high blood pressure then you re at significantly higher risk. This doesn t mean you will develop it, it just means you have to be more careful.
THE GOOD CONTRIBUTORS MEDICATION Always try to modify through lifestyle first but if for some reason that s not working you should speak to your doctor about whether medication should be introduced. However just remember that the goal should be to get off the medication. It s an aid, not a solution. REDUCE INFLAMMATION Cutting down on alcohol, smoking, sugar, flour and processed foods, as well as increasing exercise and water intake, will greatly reduce inflammation. EXERCISE Exercise is an absolute must. It improves cardiovascular health, controls weight, reduces stress and keeps us strong, all things that help to control blood pressure. REDUCE STRESS Easier said than done but incredibly important. Stress is one of the biggest contributors to high blood pressure so try to find your stress relief. It could be exercise, watching movies, socialising, sex, cooking, whatever it may be, find it and do plenty of it. WATER is crucial in all things, proper hydration helps to maintain proper blood volume and takes some of the strain off your heart. Drink 30ml of plain water per kg of bodyweight each day to stay hydrated.
SUMMARY TOO LONG TO READ? HERE S A SNAPSHOT Blood pressure is the force exerted on the arteries by blood being pumped around your body. 120/80mmHg or below is the ideal blood pressure Blood pressure varies according to the needs of the body, however, constant high blood pressure causes internal damage and can result in death from heart attack or stroke. There are few and unreliable symptoms of high blood pressure so it is important to get it checked regularly. DECREASED RISK BALANCED DIET POOR DIET LACK OF EXERCISE STRESS TOO MUCH SALT EXESSIVE ALCOHOL AND CAFFEINE SMOKING FAMILY HISTORY EXERCISE REGULARLY REDUCE INFLAMMATION REDUCE STRESS MAINTAIN PROPER HYDRATION REDUCE SALT INTAKE MAINTAIN HEALTHY WEIGHT MEDICATION ADVANCING AGE INCREASED RISK