How to prevent hypertension hitting you?

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Many a times a small spike in our blood pressure levels are experienced when one becomes angry or shocked. But our body has amazing control systems to restore normal levels always. But when such mechanism fail is when you fall pray to the disorder called Hypertension .Technically also called (HTN) or high blood pressure or arterial hypertension. It is a chronic medical condition in which the blood pressure in the arteries is elevated.


The circulatory system is made up of the heart and blood vessels that carry blood through the body. Your heart is the pump for this system. With each heartbeat (contraction), the heart sends blood out through large blood vessels called arteries. Blood pressure is a measure of how hard the moving blood pushes against the walls of the arteries.


What happens in your blood?

Blood pressure  is summarised by two measurements, systolic and diastolic,which depend on whether the heart muscle is contracting (systole) or relaxed between beats (diastole). This equals the maximum and minimum pressure, respectively. There are different definitions of the normal range of blood pressure. Normal blood pressure at rest is within the range of 100–140 mmHg systolic (top reading) and 60–90 mmHg diastolic . High blood pressure is said to be present if it is often at or above 140/90 mmHg. High blood pressure makes the heart work harder to pump blood. Frequent high blood pressure can also cause changes in the artery walls. The walls thicken and become rough, which leads to a buildup of plaque (a fatty material). This can damage the arteries. It can also reduce blood flow through the artery. If blood pressure is not controlled, all these effects can lead to serious health problems. These include heart disease, heart attack, stroke, kidney disease, and blindness.


A prolonged condition of hypertension can leads to various cardio-vascular and neurological disorders .Hypertension is also a symptomatic outcome of Diabetes and Kidney problems.Hence a regular check is essential after the age of 25 years.


In over-weight and obese younger kids in teens also need occasional checks.


How can you prevent it?

Some tips can help you prevent it in a great way.


1. Being overweight can make you two to six times more likely to develop high blood pressure than if you are at your desirable weight. Even small amounts of weight loss can make a big difference in helping to prevent and treat high blood pressure.


2. Reduce stress: Stress can make blood pressure go up, and over time may contribute to the cause of high blood pressure. There are many causes of stress. We need to avoid them at all levels.


What should you eat?

1. Potassium. Eating foods rich in potassium will help protect some people from developing high blood pressure. You probably can get enough potassium from your diet, so a supplement isn't necessary (and could be dangerous without a doctor's oversight). Many fruits, vegetables, dairy foods, and fish are good sources of potassium.


2. Sodium: Too much Sodium is bad for hypertension. Most believe that salt added while cooking is the only form of salt eaten but a diet becomes rich in Sodium in ways which you never realise. Pickles,Pappads, dried and frozen foods, canned foods and every junk food that is soaked in cheese and sauces. Surprising,isn't.


3. Calcium. Populations with low calcium intakes have high rates of high blood pressure. However, it has not been proven that taking calcium tablets will prevent high blood pressure. But it is important to be sure to get at least the recommended amount of calcium -- 1,000 milligrams per day for adults 19 to 50 years old and 1,200 mg for those over 50 (pregnant and breastfeeding women also need more) -- from the foods you eat. Dairy foods like low-fat milk, yogurt, and cheese are good sources of calcium. Low-fat and nonfat dairy products have even more calcium than the high-fat types.


4. Magnesium: A diet low in magnesium may make your blood pressure rise. But doctors don't recommend taking extra magnesium to help prevent high blood pressure -- the amount you get in a healthy diet is enough. Magnesium is found in whole grains, green leafy vegetables, nuts, seeds, and dry peas and beans.


5. Salads: Have 2 cups of fresh salads of veggies everyday.Mumch in a whole fruit for snacks.


6. Drink loads of water and try green tea for your evening beverage,these work magic on your mental stress levels.


Home remedies to prevent a spike in your BP levels

Incase you found that you have a milt hypertension issues. These tips will help you to fight them out.


Garlic. There has been some evidence to suggest garlic’s effect in lowering blood pressure, in addition to improving cholesterol and reducing some cancers. Further research is being conducted to fully assess garlic’s potential health benefits.


Garlic-Basil-Wheat grass:

Make a juice of 3-4 garlic cloves, 10-12 basil leaves, and a small quantity of wheat grass. Have once a day. Take 2-3 peeled garlic buds with water on an empty stomach in the morning.


Onion Juice:

Mix 1 teaspoon of onion juice with an equal amount of honey. Take once a day for 1 week. Upon noticing improvement, continue for several more days.


Exercise and Lifestyle tips

1. Parking a little farther from the entrance everywhere you go — to work, to the grocery, to doctor appointments

2. Taking the stairs rather than the elevator if you’re going up one or two flights

3. Carrying the groceries in from the car one package at a time

4. Exercise at the same time every day. It’ll become a regular part of your routine, and it’s harder to skip.

5. Wear comfortable clothes when you work out. If you’re exercising outdoors, dress for the weather — choose light layers you can peel off as you build up a sweat.

6. Always take stairs and avoid lifts wherever possible

7. Take your blood pressure before and after you exercise. The benefits of exercise for lowering blood pressure are so dramatic that it’s a great motivator.

8. Take a good night sleep everyday

9. Practice Pranayama for reducing mental stress levels.

10. Follow a hobby that can de-stress you at any hobby.


Set exercise realistic goals for yourself. Eat less sodium-rich foods. Stress less.

Published 2015, My Health Basket.

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