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Hypertension, what is it and what can I do about it?

  1. Throbbing ears, severe headache and fatigue? Then there is a chance that you suffer from hypertension or high blood pressure.

  1. Hypertension is a difficult condition. If you suffer from the above symptoms you are lucky, because at least you know that you can suffer from hypertension and so you can take action. Most people don't notice that they have hypertension.

  1. About one in three (1) of people with hypertension is unaware of their condition. For some, it only becomes apparent when it is too late, because of a heart attack or a stroke.

What is hypertension?

  1. If you have hypertension, you actually have high blood pressure. When the blood starts to flow faster because your heart pumps harder, the pressure on the veins increases. The veins have to resist this high pressure and stiffen themselves through a thickening process. In this way they are not in danger of bursting, but because the veins thicken, they constrict at the same time and the pressure on the blood becomes even higher.

  2. If you have hypertension, you actually have high blood pressure. When the blood starts to flow faster because your heart pumps harder, the pressure on the veins increases. The veins have to resist this high pressure and stiffen themselves through a thickening process. This way they are not in danger of bursting, but because the veins thicken, they constrict at the same time and the pressure on the blood is therefore even higher. [! 157319 => 1140 = 4!] This is comparable to a bicycle tire. You inflate it until the pressure is high enough to keep you off the bumpy ground, but if you over-inflate it, it will burst. Luckily you can repair a bicycle tire, but with your veins this is a different story.

  1. This is comparable to a bicycle tire. You inflate it until the pressure is high enough to keep you off the bumpy ground, but if you over-inflate it, it will burst. Fortunately, you can repair a bicycle tire, but with your veins this is a different story.

  1. Damaged veins are very difficult to repair by the body. In addition, excess cholesterol can easily catch on to damage and you run an increased risk of developing cardiovascular disease.

  1. We measure blood pressure with two numbers (for example 124/84 mmHg). The first number is called the systolic blood pressure and the second number is called the diastolic blood pressure. These two numbers are written “systolic / diastolic” followed by the unit of measure:

  1. Systolic blood pressure is your highest blood pressure reading and is recorded when your heart contracts.

  1. Diastolic blood pressure is your lowest blood pressure reading and is recorded when your heart relaxes and fills with blood.

  1. The higher your systolic or diastolic pressure is and the longer it stays high, the more damage will be done to your blood vessels. Strokes and heart attacks are caused by damaged blood vessels.

Diagnosis of hypertension

  1. Reading high blood pressure is not enough to diagnose hypertension. Most people have higher readings when under physical or emotional stress. Blood pressure should be measured when you are relaxed and rested. Below are several ways to find out if you have hypertension.

  1. A doctor will immediately diagnose high blood pressure if your blood pressure is extremely high (greater than 200/120 mmHg). If your blood pressure is above 180 / 110mmHg, your doctor will be able to diagnose you with high blood pressure after just two visits over a short period of time. If your blood pressure is above 160 / 100mmHg, three visits are sufficient. If your blood pressure is above 140 / 90mmHg, it takes five visits before you can make a diagnosis. If your systolic or diastolic blood pressure remains high, a diagnosis of hypertension can be made. Diagnosis can also be made if you have diabetes or kidney disease and a blood pressure higher than 130 / 80mmHg.

  1. You can also diagnose yourself with hypertension by measuring your blood pressure at home. If the readings are high on two visits to the doctor and if your blood pressure is above 135 / 85mmHg when you measure at home, a diagnosis of hypertension can be made. This requires you to measure your blood pressure twice a day, in the morning and in the evening, for a week. Do not mind the measurements not from the first day. Measuring blood pressure at home requires accurate equipment and good measuring techniques. Also measure the blood pressure of others in your house; their blood pressure can also be high.

  2. You can also diagnose yourself with hypertension by measuring your blood pressure at home. If the readings are high on two visits to the doctor and if your blood pressure is above 135 / 85mmHg when you measure at home, a diagnosis of hypertension can be made. This requires you to measure your blood pressure twice a day, in the morning and in the evening, for a week. Don't mind the measurements not from the first day. Measuring blood pressure at home requires accurate equipment and good measuring techniques. Also measure the blood pressure of others in your house; their blood pressure can also be high.

  1. Blood pressure instruments can be purchased in most pharmacies. If you are unsure whether an instrument has been approved, ask your pharmacist. Once you purchase the instrument, ask your doctor or pharmacist to check it to make sure the instrument is measuring your blood pressure accurately.

  1. High blood pressure can also be diagnosed by means of a special device called a hospital blood pressure monitor. A doctor, nurse or pharmacist will tell you to wear the device for a full day. The device measures blood pressure every 20 to 30 minutes and gives the doctor an average of your blood pressure during the day and while sleeping. These devices are not available in all areas and can be inconvenient to wear.

  1. In addition to the measurement, you may also suffer from the following symptoms in severe hypertension:

  1. If you suffer from these symptoms you should take immediate action. Call your doctor!

  1. Try to lower your blood pressure as quickly as possible. If you do not do anything when you experience the above symptoms it can have serious consequences.

  1. You can then develop cardiovascular disease, your kidneys can no longer function properly and the pressure on your veins can cause problems with your eyes quite quickly, which can even lead to blindness. As if this is not enough, you can also have a stroke or heart attack. These are extremes, of course, but the chance is there.

What can I do to get rid of my hypertension?

  1. Some people don't like to start taking medicines right away. Fortunately, you can also do a lot about hypertension by making lifestyle changes.

  1. There is good news. There are a number of things you can do to naturally lower your blood pressure, even without medication.

  1. Here are fifteen natural ways to fight high blood pressure.

  1. Exercise is one of the best things you can do to lower high blood pressure.

  1. Exercising regularly will help make your heart stronger and more efficient at pumping blood, reducing pressure in your arteries.

  1. In fact, 150 minutes a week of moderate exercise such as walking or 75 minutes a week of vigorous exercise such as running can lower blood pressure and improve heart health.

  1. Plus, doing more exercise will lower your blood pressure even further.

  1. In short, walking just 30 minutes a day can help lower your blood pressure. Doing more exercises helps to lower this even further.

  1. Salt intakes are high around the world. This is largely due to processed and ready-to-eat foods. For this reason, many public health efforts are focused on reducing salt in the food industry.

  1. Many studies have linked salt to high blood pressure and heart disease, such as stroke.

  1. If you already have high blood pressure, it is worth cutting back on your salt intake and seeing if it makes a difference. Replace processed foods with fresh foods and try to season your foods with herbs and spices instead of salt.

  1. In short: most guidelines for lowering blood pressure recommend that you reduce the intake of salt. However, this recommendation may make the most sense for people who are sensitive to salt.

  1. Drinking alcohol can increase blood pressure. In fact, alcohol is the cause of 16% of blood pressure problems worldwide.

  1. While some studies have suggested that low to moderate amounts of alcohol can protect the heart, these benefits may be outweighed by the negative effects.

  1. In Europe, moderate alcohol consumption is defined as no more than one drink per day for women and two for men. If you drink more than that, you should cut down.

  1. In short: drinking any amount of alcohol can raise your blood pressure. Limit drinking to no more than one drink per day for women and two for men.

  1. Potassium is an important mineral. It helps your body get rid of salt and relieves pressure on your blood vessels.

  1. Modern diets have increased the salt intake and decreased the potassium intake in most people.

  1. To get a better balance of potassium to sodium in your diet, focus on eating fewer processed foods and more fresh, whole-grain foods.

  1. Foods that are particularly high in potassium are:

  1. In short, eating fresh fruits and vegetables, which are rich in potassium, can lower blood pressure.

  1. If you've ever had a cup of coffee before taking your blood pressure, you know that caffeine is an instant boost.

  1. However, there is not much evidence that drinking caffeine regularly can lead to a permanent increase.

  1. In fact, people who drink tea and coffee often have a lower risk of developing heart disease, including high blood pressure, than those who don't.

  1. Coffee may have a stronger effect on people who do not use it regularly.

  1. If you suspect that you are sensitive to caffeine, reduce your intake to see if it lowers your blood pressure.

  1. In short: coffee can cause an increase in blood pressure in the short term, although for many people it is not a permanent increase.

  1. Stress is a major cause of high blood pressure. When you are chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and narrowed blood vessels.

  1. When you are under stress, you may also be able to engage in other behaviors, such as drinking alcohol or eating unhealthy foods, which can negatively affect blood pressure.

  1. Several studies have investigated how reducing stress can contribute to lower blood pressure. Here are two obvious tips to try:

  1. In short: chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.

  1. Eating massive amounts of chocolate probably won't do your heart any good, small amounts will.

  1. That's because dark chocolate and cocoa powder are rich in flavonoids, vegetable compounds that cause blood vessels to dilate.

  1. One study found that flavonoid-rich cocoa improved several markers of heart health in the short term, including lowering blood pressure.

  1. For the strongest effects, use non-alkaline cocoa powder, which is particularly high in flavonoids and has no added sugars.

  1. In short: dark chocolate and cocoa powder contain plant compounds that help relax blood vessels and lower blood pressure.

  1. If you are overweight, losing weight can make a big difference to your heart health.

  1. According to a 2016 study, losing 5% of your body weight can significantly lower high blood pressure.

  1. In previous studies, the loss of 15 pounds (7.5 kg) was linked to lowering systolic blood pressure by 8.5 mmHg and diastolic blood pressure by 6.5 mmHg.

  1. To put that in perspective, a healthy reading should be less than 120 / 80mmHg.

  1. The effect is even greater when weight loss is combined with exercise.

  1. Weight loss can make your blood vessels work and contract better, making it easier for the left ventricle of the heart to pump blood.

  1. In short: weight loss can significantly reduce high blood pressure. This effect is even greater when you practice.

  1. Among the many reasons for quitting smoking is that habit is a strong risk factor for heart disease.

  1. Each puff of a cigarette causes a slight, temporary increase in blood pressure. The substances in tobacco are also known to damage blood vessels.

  1. Surprisingly, studies have not found a decisive link between smoking and high blood pressure. Perhaps this is because smokers develop tolerance over time.

  1. Since both smoking and high blood pressure increase the risk of cardiovascular disease, quitting smoking can reverse the risk.

  1. In short, there is conflicting research on smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.

  1. There is always evidence that shows a link between added sugar and high blood pressure.

  1. But it's not just sugar - all refined carbohydrates, such as the kind found in white flour, put too much sugar into your bloodstream and can cause problems.

  1. Some studies have shown that reducing carbohydrate intake can also help lower blood pressure.

  1. A study of people taking a statin cycle found that those who went on a six-week, low-calorie diet saw greater improvement in blood pressure and other cardiovascular disease markers than people who did not follow that diet.

  1. In short: refined carbohydrates, especially sugar, can increase blood pressure. Some studies have shown that a low-calorie diet can help lower levels.

  1. Berries are packed with more than just juicy flavor. They are also full of polyphenols, natural plant compounds that are good for your heart.

  1. In a small study, middle-aged people had berries for eight weeks. Participants experienced improvements in several markers of heart health, including blood pressure.

  1. In another study, people with high blood pressure were fed a low-polyphenol diet or a high-polyphenol diet of berries, chocolate, fruits, and vegetables.

  1. The people who consumed berries and polyphenol-rich foods had improved markers of heart disease risk.

  1. In short: berries are rich in polyphenols, which can help lower blood pressure and the overall risk of cardiovascular disease.

  1. While these two behaviors also fall under the "stress reduction techniques", meditation and deep breathing deserve specific mention.

  1. Both meditation and deep breathing are thought to activate the parasympathetic nervous system. This system works best when the body relaxes, the heart rate slows down and the blood pressure lowers.

  1. There is quite a bit of research in this area, with studies showing that different styles of meditation seem to have benefits in lowering blood pressure.

  1. Deep breathing techniques can also be quite effective.

  1. In one study, participants were asked to take six deep breaths for 30 seconds or to sit still for 30 seconds. Those who breathed lowered their blood pressure more than those who sat still.

  1. In short, both meditation and deep breathing can activate the parasympathetic nervous system, slowing your heart rate and lowering blood pressure.

  1. People with a low calcium intake often have high blood pressure.

  1. While calcium supplements have not been definitively shown to lower blood pressure, calcium-rich diets appear to be linked to healthy levels.

  1. For most adults, the calcium recommendation is 1000 mg per day. For women over 50 and men over 70, it is 1,200 mg per day.

  1. Besides milk, you can also get calcium from kale and other green vegetables, beans, sardines and tofu.

  1. In short, calcium-rich diets are linked to healthy blood pressure levels. You get calcium from dark green vegetables and tofu, as well as from dairy.

  1. Some natural supplements can also help lower blood pressure. Here are some of the top supplements that have proven their worth:

  1. In short: several natural supplements have been studied for their ability to lower blood pressure.

  1. Magnesium is an important mineral that helps the blood vessels to relax. Although magnesium deficiency is quite rare, many people don't get enough.

  1. Eating a diet rich in magnesium is a recommended way to prevent high blood pressure.

  1. You can include magnesium in your diet with vegetables, dairy, legumes, chicken, meat and whole grains.

  1. In short: magnesium is an important mineral that helps to regulate blood pressure. You can find it in unprocessed foods, such as legumes and whole grains.

  1. Not only your diet and exercise influence hypertension. Stress is another factor that can cause hypertension. It is very easy to find out if you are suffering from stress :)

  1. In addition to these symptoms, you probably know whether you are under stress or not. Fortunately, you can tackle stress in many ways:

  1. There are different types of medicines to lower high blood pressure:

  1. Diuretics are often the first drug prescribed to people with hypertension. Your doctor may also choose to use a different medication if you have multiple symptoms.

  1. Often people who suffer from diabetes in addition to hypertension are also prescribed ACE inhibitors. If a drug does not work or has unpleasant side effects, the doctor can also choose another drug or a combination of drugs.

Finallyâ €!

  1. High blood pressure can have disastrous consequences if you do not treat it or have it treated in time. Of course you can wait and see what your doctor prescribes, but it is better to take immediate action yourself. It is, and will remain, your own responsibility, and not that of your doctor.

  1. After starting high blood pressure therapy, you should see your doctor at least once a month. This must be done until your "blood pressure goal" is reached. Once or twice a year, your doctor will check the level of potassium in your blood. Diuretics can lower this level. ACE inhibitors and ARBs can increase potassium levels. Your doctor will also check other electrolytes and BUN / creatinine levels. This is important to monitor the health of your kidneys.

  1. After you reach your blood pressure goal, you should continue to see your doctor every three to six months, depending on the presence of other problems or other illnesses!

  1. Do you want to know more about how you can take control yourself?

  1. Download the FREE eBook '29 blood pressure reducers' >>>] here

  1. In this book we will work together to get your blood pressure back to normal levels, so that the risks of complications can be kept as small as possible.

  1. Www.khanacademy.org/science/health-and-medicine/circulatory-system-diseases/hypertension/a/what-is-hypertension

  1. En.wikipedia.org/wiki/Hypertension

  1. Www.nwpc.com/getting-a-handle-on-hypertension/

  1. Www.stylecraze.com/articles/simple-diet-tips-to-keep-high-blood-pressure-in-control/#gref



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