What are the ways to manage hypertension this DOH Hypertension Awareness Month?
- Lose a few pounds
- Regularly exercise
- Switch to a healthy diet
Millions of people have high blood pressure or hypertension, and it is the most common risk factor for stroke and heart attack. When people with hypertension catch a cough and cold, medicine should be properly administered before it becomes a complication. High blood pressure or hypertension can even lead to damaged blood vessels in the eyes, vascular dementia (which is the second leading cause of thinking problems and memory loss), kidney failure, and aneurysm (or the bulging or weakening of blood vessel walls)
It is important to know and keep under control your blood pressure values when it comes to living a healthy life. But unfortunately, barely half of those with hypertension have it under control. If you are someone who has been diagnosed with hypertension, you might be worried about taking medication from a medical supplier in the Philippines to control it. This month, celebrate the Department of Health’s Hypertension month with these tips on managing hypertension.
Lose a few pounds
As your weight increases, so does your blood pressure. Being overweight can also cause disrupted breathing while you sleep (or sleep apnea), which can further raise your blood pressure. Losing weight is one of the most effective changes in your lifestyle you can do to control your blood pressure.
If you are obese or overweight, losing even a small amount of weight can greatly help reduce your blood pressure. In general, you can reduce your blood pressure by about 1 millimeter of mercury with each kilogram of weight you lose.
You should also keep an eye on your waistline aside from losing the pounds. You are put at a greater risk of high blood pressure if you carry too much weight around your waist.
Doing regular physical activities can lower your blood pressure by about five to eight mmHg which can help with your hypertension. It can also help reduce the risk of catching and needing medicine for coughs and colds.
It is important that you are consistent with your physical activity plan because once you stop exercising, your blood pressure can rise again. If you have hypertension or an elevated blood pressure, regular exercise can help avoid your condition from further worsening. It can also be helpful in bringing your blood pressure down to safer levels once it gets out of control.
Switch to a healthy diet
You can lower your blood pressure by up to 11 mmHg if you have hypertension or high blood pressure when you consume a diet that is rich in fruits, vegetables, low-fat dairy products, and whole grains. You should also try to reduce, or avoid altogether, the consumption of food that is high in cholesterol and saturated fats.
Keep a food diary and write down what you eat, even just for a week. It can shed a surprising amount of light on your actual eating habits. Read the food labels when you do your grocery shopping and stick to your healthy meal plan even when you are dining out.
Try and keep a constant knowledge of your blood pressure throughout the day. In the Philippines, medical suppliers and pharmacies have devices that measure the blood pressure that you can use for free.
Changing your lifestyle can be one of the most important things you can do to manage your hypertension. Because your lifestyle is often what leads to developing high blood pressure in the first place, it can also help control it so improve your diet, lose weight, and get more exercise.