Pressure

Pressure is great when it forms those beautiful diamonds that sparkle in the light. Pressure is used in many was to such as steam cleaning windows, carpets, and concrete grounds. Pressure is in our car tires to keep them filled. We even have pressure in our bodies for us to function.

So, when dealing with our bodies, how much is enough?

(systolic means pressure in blood vessels when your heart beats, diastolic means pressure in blood vessels between beats when your heart is resting, 120/80 mm Hg 120 is systolic 80 is diastolic)

Let's look at the American Heart Association 5 pressure ranges.

-Normal

less than 120/80 mm Hg continue what you are doing in regards to heart healthy practices such as balanced menu and regular exercise to stay in this range

-Elevated

ranges between 120-129 systolic less than 80 mm Hg diastolic. If you are in this range you are more likely to develop high blood pressure unless changes are made

-Hypertensive Stage 1

ranges between 130-139 systolic or 80-89 mm Hg diastolic. Dr.'s may prescribe blood pressure medicines and will prescribe lifestyle changes to help lower risk for heart attack and stroke

-Hypertensive Stage 2

range 140/90 mm Hg or higher. Dr.'s will prescribe blood pressure medicines and lifestyle changes

-Hypertensive Crisis

180/120 mm Hg , retest in 5 minutes, if the same or higher contact your Dr. If you have difficulty speaking, chest pains, numbness/weakness, back pain, vision changes, or shortness of breath, call 911

The more you know the better you live your life and manage your health. Now that we have an understanding of blood pressure what can we do to manage it?

-Exercise and increase activity

a 2013 study found that sedentary adults who participated in aerobic activities decreased their blood pressure by an average of 3.9 percent systolic and 4.5 percent diastolic

Go for a walk

Go far a bike ride

Gardening

Take the stairs

Walking instead of driving

-Decrease body weight

a 2016 review of several studies found weight loss diets reduced 3.2 mm Hg diastolic and a 4.5 mm Hg systolic

Just losing 5-10 lbs makes a difference

-No added salt from the salt shaker

less sodium

The AHA recommends 1500 mg -2300 mg per day

Use herbs and spices to add flavor

Read food labels and choose low sodium options

=Nicotine reduction

quit smoking to reduce your blood pressure since after ever smoke your pressure will remain elevated. Even second hand smoke puts you at risk for heart disease, high blood pressure, and stroke

-Control alcohol intake

Men: 2 drinks per day

Women: 1 drink per day

1 drink: 12 ounces of beer, 1.5 ounces of 80-proof liquor, 5 ounces of wine

-Control stress

identify what triggers your stress in job, relationships, finances, so that once you find the problem you can fix it

take a few deep breathes, yoga, and meditation to help you relax

I hope you have found this information useful and perhaps just a review because you are aware and already practicing these. This is not a full list of what you can be doing just highlights.

Continue to focus on your health and fitness daily. If you need assistance you can contact me!

References:

American Heart Association editorial staff and reviewed by science and medical advisors, www.heart.org

Laura Magnifico, 7 Home Remedies for Managing High Blood Pressure, Healthline

Marjorie Hecht, 17 Effective Ways to Lower Your Blood Pressure, Healthline