When was the last time you measured your blood pressure? You might be surprised to learn that 3 out of 10 adults in India have never checked their blood pressure, according to an ICMR report. You could be one of them. Perhaps you are thinking, “I am healthy. Why should I even check it?”
But here is a crucial question: Have you ever experienced a severe headache, difficulty breathing, or a vision problem? If yes, this could be a silent alarm for high blood pressure.
Checking blood pressure is not a sign of illness but rather a key preventive measure. Let’s look at what high blood pressure is, its symptoms, causes, and prevention so that you can prevent it before it affects you.
What is high blood pressure?
According to the WHO, high blood pressure or hypertension is diagnosed when your blood pressure constantly measures above 140/90 mmHg. The tricky part about high blood pressure is that it often has no noticeable symptoms. Hypertension is often called the silent killer, so regular checkups are important.
Here is how your blood pressure is measured:
- The systolic pressure, or the top number, measures the pressure in your arteries when your heart beats.
- The diastolic pressure, or the bottom number, measures the pressure in your arteries when your heart is at rest.
Now that we have a basic understanding of blood pressure, let’s look at the types of high blood pressure.
Types of high blood pressure
High blood pressure is not the same for everyone. It can be affected by the following causes:
- Primary or essential hypertension is the most common type of high blood pressure. It develops over time and has no clear causes. It can be affected by lifestyle factors such as diet, exercise, stress, and genetics.
- Secondary hypertension, on the other hand, is caused by an underlying medical condition or medication use. These medical conditions include kidney disease, certain hormonal imbalances, or the use of medications. Addressing the underlying cause can often resolve or improve secondary hypertension.
Less common but equally important types of hypertension include resistant hypertension (difficult to control with medication), malignant hypertension (a severe, sudden spike), isolated systolic hypertension (only the top number is high), and white coat hypertension (blood pressure is elevated only in the medical setting due to anxiety).
What are the symptoms of high blood pressure?
High blood pressure usually does not show any symptoms. That is why it is crucial to prioritise health checkups. However, in the case of very high blood pressure, you may experience:
- Severe headaches
- Chest pain
- Dizziness or lightheadedness
- Nausea and vomiting
- Blurred vision or other sudden vision changes
- Persistent anxiety or confusion
- A persistent buzzing or ringing in the ears
- Frequent nosebleeds
- An abnormal or racing heart rhythm
If you experience any of these symptoms, especially along with a blood pressure of 180/120 mmHg, seek immediate medical attention.
What causes high blood pressure?
Hypertension can be caused by the combination of factors, including lifestyle choices, genetic predisposition, and underlying medical conditions. The several risk factors include:
- Dietary Habits: Excessive salt intake, a diet rich in unhealthy saturated and trans fats, and a low consumption of fruits and vegetables are the major culprits.
- Lack of Physical Activity: A sedentary lifestyle significantly increases your risk.
- Smoking and Alcohol: Both smoking and excess consumption of alcohol directly damage blood vessels and elevate blood pressure.
- Weight: Being overweight or obese puts extra strain on your cardiovascular system.
- Stress: High stress levels can contribute to elevated blood pressure.
- Environmental Factors: Exposure to air pollution may also play a role.
- Medical Conditions: Kidney disease, sleep apnea, and certain thyroid conditions can directly impact blood pressure.
- Family History: If hypertension runs in your family, your risk is inherently higher.
When should I check my blood pressure?
The risk of high blood pressure increases with age and other factors. It’s especially important to get your blood pressure checked if:
- You are aged 40 or older.
- You are obese or overweight.
- You have a family history of heart disease or hypertension.
- You have a pre-existing medical condition, such as kidney disease, diabetes, or sleep apnea.
- You are suspected of having high blood pressure due to symptoms or other risk factors.
The American Heart Association recommends that adults with normal blood pressure have it checked at least every 3 to 5 years, but annually if you have risk factors or are above 40.
How to reduce high blood pressure naturally?
The good news is that medication isn’t the first and only answer. Many lifestyle changes can significantly help lower or control blood pressure. Here is how:
- Even a modest weight loss can make a big difference. For every kilogram lost, you can see a drop of about 1 mmHg in blood pressure. To achieve this, you can go for a walk, go cycling, or even go swimming.
- Embrace a heart-healthy diet. Focus on DASH, which includes fruits, vegetables, lean protein, whole grains, and low-fat dairy. Also, limit the consumption of red meat, sugary drinks, and highly processed foods.
- The average Indian consumes 10-12 grams of salt per day, which is double the recommendation of the World Health Organisation of 5 grams. Be mindful of hidden salt in processed foods.
- Smoking narrows down your arteries, increasing the risk of heart disease. Quitting smoking and alcohol is one of the best things you can do for your health.
- Aim for at least 7-8 hours of sleep per day.
- Ease stress with yoga, meditation, deep breathing exercises, or spend time in nature.
- If you have diabetes, manage your blood sugar, as uncontrollable diabetes goes hand in hand with high blood pressure.
Even if you feel well, check your blood pressure regularly at home.
Immediate steps to lower blood pressure at home (For mild elevation and not a medical emergency)
If your blood pressure is mildly elevated and you are not experiencing any severe symptoms, these techniques may help you calm your system. Please note that they are not a substitute for medical treatment for a hypertensive crisis (blood pressure 180/120 mmHg).
To lower the blood pressure immediately at home, try the following techniques:
- Deep Breathing: Sit quietly and practise deep breathing from your abdomen. Breathing deeply from the abdomen can relax your nervous system and lower your heart rate. Inhale for the count of four, hold for the count of seven, and exhale slowly for the count of eight. It activates your parasympathetic nervous system, prompting relaxation.
- Hydration: Sometimes, mild dehydration can affect blood pressure. Drink a glass of water, especially if you haven’t had enough fluid. It can lower blood pressure.
- Mammalian Dive Reflex: Splashing cold water on your face or applying a cold compress to the face, especially around the eyes and nose, can trigger the reflex. It can lower your heart rate and relax blood vessels.
- Reduce Stress: Lie down and reduce your stress, if any. It will lower your blood pressure.
High blood pressure, if left uncontrolled, can lead to serious health complications like heart attack, stroke, kidney failure, and vision loss. Regular monitoring and a proactive approach to your health are your best defence.
See Also: Understanding ECG Test: Preparation, Results, And Cost
