Understanding and Preventing Hypertension
AKA: The Silent Killer.
17 May is World Hypertension Day and, at Medshield, we’re shining a light on this condition which affects millions of people worldwide. Understanding this silent killer and taking proactive steps to prevent its consequences can make a big difference to your health. Read more below on steps you can take today.
Understanding Hypertension
Hypertension occurs when the force of blood against the walls of your arteries is consistently too high. This persistent elevation in blood pressure puts extra strain on the heart and blood vessels, increasing the risk of serious health complications such as heart disease, stroke and kidney failure. The biggest concern of hypertension is that it often presents no symptoms in its early stages. Many people may be unaware that they even have hypertension, until it leads to a major health event. That’s why regular blood-pressure monitoring and preventive health measures are paramount.
How to Prevent Hypertension
While certain risk factors for hypertension, such as genetics and age, are beyond our control, there are several lifestyle modifications that can help prevent or manage high blood pressure.
- Maintaining a Healthy Diet
Aim for a diet rich in fruits, vegetables, whole grains and lean proteins, while limiting sodium, saturated fats and processed foods. The DASH (Dietary Approaches to Stop Hypertension) diet, which emphasises fruits, vegetables, and low-fat dairy products, has been shown to be effective in lowering blood pressure. - Exercise Regularly
Engage in moderate-intensity aerobic exercise, such as brisk walking, swimming or cycling, for at least 150 minutes per week (ideally 300 minutes per week, according to the WHO). Physical activity helps lower blood pressure, improve cardiovascular health, and manage weight. New to exercise? Try our “Walking for Weight Loss” programme to get you started: https://medshieldmovement.co.za/want-to-start-walking-for-weight-loss-this-4-week-walking-plan-will-get-you-there/ - Manage Stress
Chronic stress can contribute to hypertension. Incorporate stress-reduction techniques into your daily routine, such as deep breathing exercises, meditation, yoga or calming hobbies, such as painting or reading. Want to try deep belly breathing to help reduce stress levels? Read this how-to guide here: https://medshieldmovement.co.za/how-to-do-deep-belly-breathing-and-why-its-good-for-you/ - Limit Alcohol Consumption
Excessive alcohol consumption can raise blood pressure. If you choose to drink, do so in moderation, which means up to one drink per day for women and up to two drinks per day for men (as a general guideline). - Quit Smoking
Smoking damages blood vessels and raises blood pressure. Quitting smoking can significantly reduce your risk of developing hypertension and other cardiovascular diseases.
Read this article for more reasons to quit smoking today: https://medshieldmovement.co.za/if-you-ever-wanted-a-reason-to-stop-smoking-this-is-it/ - Maintain a Healthy Weight
Being overweight or obese increases the risk of hypertension. Strive to achieve and maintain a healthy weight through a balanced diet and regular physical activity. - Monitor Blood Pressure Regularly
Have your blood pressure checked regularly, especially if you have risk factors for hypertension or a family history of the condition. Early detection allows for timely intervention and management.
Share these prevention methods with your loved ones and raise awareness about the importance of understanding hypertension and taking proactive steps to prevent its adverse effects. By adopting a healthy lifestyle, managing stress and monitoring blood pressure regularly, you can significantly improve your overall cardiovascular health. Together, let’s take control of our heart health and #BeatHypertension #MedshieldMovement.
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