World Hypertension Day: Know ways how to CONTROL your BP

Why is it observed?

Every year May 17 is observed as World Hypertension Day. This day is observed to create awareness among individuals and to remind them to have their blood pressure accurately checked and controlled to live longer. Early detection and appropriate management of hypertension are essential. Untreated hypertension can lead to serious medical complications such as stroke, heart attack, heart failure, kidney damage, and other debilitating health issues causing cardiovascular diseases and premature death.

Get enough sleep

While getting 7-9 hours of sleep is suggested by doctors, sleep deprivation can take a more severe toll on your health, leading to reduced immunity, high cortisol, increased appetite and cravings for sugar and carbs, changes in weight and skin, including wrinkles, fine lines, and loss of skin elasticity.

Have a healthy diet

Individuals must have a healthy diet and snack options to help them avoid high blood pressure and complications associated with it. Food rich in potassium, fiber, and protein must be preferred over those high in salts and saturated fats.

Be physically active

Exercising regularly, and keeping a healthy weight can help lower the blood pressure. It is recommended that the adults must have at least 2 hours and 30 minutes of moderate to intense exercise routine including brisk walking or bicycling.

Limit alcohol consumption

Sip smart to avoid higher blood pressure. Drinking frequently puts you at risk, especially if you are over the age of 35. One drink every day may raise the danger. When your blood vessels narrow, the heart has to work harder to circulate blood throughout your body.

Zen zone

Explore various stress management techniques such as deep breathing exercises, progressive muscle relaxation, and guided imagery to reduce tension and promote relaxation.

Spend time with loved ones

Spend time with friends, family, or those people who provide you with comfort and relaxation that can help deal with stress, especially during challenging situations. You can also prefer spending time with pets or doing activities that can soothe your soul.

Quit smoking

Smoking is the root cause of several issues including a higher risk of heart attack and stroke. Smoking produces an abrupt increase in blood pressure (BP) and heart rate, which has been linked to malignant hypertension.