What is normal blood pressure and how can you monitor yours?

Sean O’Neill, 36, was nervous and excited to get the Shinofarm vaccine for the first time last year. However, when the nurse performed regular blood pressure checks, she noticed that the level of an advertising agency executive was 190/95 passing through the roof. Not only was he sent back without a shot, he was advised to carefully and regularly monitor the level.

Weight loss and a healthy diet solution are all very successful, but would you recommend 2022 to start taking blood pressure seriously? Yes, even if you are otherwise healthy, relatively young and almost okay.

Wait, what? Have you ever heard of healthy blood pressure as a fitness goal? Most of the time this is not the case, but there are seriously good reasons and bad numbers that suggest why it should be.

According to the Ministry of Health, nearly 30% of the adult population in the United Arab Emirates suffers from high blood pressure (hypertension), including residents and emiratis. According to a report by the World Health Organization in August 2021, 1.28 billion adults worldwide suffer from high blood pressure.

Worse, 46% of these people were unaware of their condition and only 42% were being treated. These figures are based on the results of the most comprehensive global study of hypertension, analyzing data from 184 countries covering 100 million people.

“Hypertension is a silent killer,” says Dr. Mulad Al-Shakawi, a cardiologist at Ibrahim Bin Hamad Ovaidura Hospital. “Most patients are asymptomatic and do not know they have it. However, untreated blood pressure over time causes blood vessels, heart, brain, kidneys, and eyes. It can be damaged. “

What is blood pressure?

Let’s start with the basics. Blood pressure is a measure of the pressure of blood on a blood vessel. It consists of two readings. The top number is systolic blood pressure. It measures the pressure on blood vessels as the heart actively pumps blood into the body.

The bottom number is diastolic blood pressure or pressure between heartbeats. Systolic / diastolic pressure measurements of approximately 120/80 are normal and are considered desirable if they do not relieve health.

“High blood pressure puts a strain on the heart because it forces it to pump blood against this pressure. It takes more energy and more work to ensure a proper blood supply to the body. Over time, high blood pressure can cause myocardial hypertrophy and heart wall thickening, “explains Alsharkawy.

“It can damage blood vessels, lose elasticity, reduce blood flow to vital organs such as the heart, brain, and kidneys, and cause stroke, disability, bleeding, and many other life-threatening problems. “

How to maintain healthy blood pressure

Fortunately, there is light at the end of what sounds like a dark tunnel. In fact, multiple lights. Surprisingly simple lifestyle interventions can greatly help maintain healthy blood pressure and heart health.

Diet and nutrition play an important role. Most of us tend to think about salt and sodium immediately in relation to blood pressure when it comes to diet. Our kidneys are responsible for filtering our blood and maintaining its water balance. Excessive sodium intake can cause the body to retain more water and make it difficult for the kidneys to wash away water.

This increases the amount of fluid around the cells and the amount of blood in our flow. This means that the heart must work harder to ensure blood flow around the body. Over time, this increased pressure can lead to thickening of blood vessels, which can lead to high blood pressure.

“Reducing sodium intake is important, but it is closely associated with all cardiovascular indicators such as lipid profile and blood sugar levels. When people say that blood cholesterol is high but blood pressure is good, they Often live negatively, “says Stephanie Karl, clinical nutritionist at the Up and Running Sports Medicine Center.

“The purpose of a good diet for the heart is to reduce salt, reduce pressure on the heart, improve arterial fluidity and flexibility, and help blood flow smoothly, and improve nitrogen monoxide. You need to start by including the food you want to eat. “

This is an important variable in the blood pressure equation. Nitric oxide acts as a natural vasodilator, dilating blood vessels and making blood flow easier. “Foods high in the amino acid l-arginine help improve nitric oxide levels in the body. Also, vegetables such as beetroot and dark leafy vegetables are rich in nitrates and nitric oxide in the body. Will be converted to, “says Karl.

Next is exercise.

There is a great deal of literature and research on the importance of exercise, especially in prophylactic regulation of blood pressure. Active exercise sessions are directly associated with a drop in blood pressure for the next few hours, and the benefits are even greater for physically active people who have not yet taken the drug. But “it’s important to listen to your body and brain,” says celebrity fitness trainer and author Dian Pandy. balance When I’m not stress..

“Being healthy and physically active can solve many problems, including blood pressure, and help you avoid situations where you need a series of tablets to keep things going. But the exercise you need. The type of is dependent on your life stage and mental state.

“Is your blood pressure caused by extreme levels of stress at work? Is it due to malnutrition? Is it a genetic problem exacerbated by a sedentary lifestyle? Some people have structured aerobics. You may need exercise, but others may need digital detox and long walks in the woods above all else. “

According to Mina Shafik, a clinical psychologist at the Thrive Wellbeing Center, there is a relationship between mental health and blood pressure, chicken or the egg. “Mental health problems such as anxiety can affect blood pressure, but high blood pressure can make people anxious, angry, unstable, and awkward. They are easily triggered and responsive. Low blood pressure is especially associated with depression in older patients, “he says.

“Your physical symptoms affect your emotions and your psychological state manifests physically. Therefore, work with professionals who can help you know your emotional triggers and develop your strategy. It is important to measure the emotional and physical response to the situation so that it does no harm. “

Lifestyle tips for controlling blood pressure

Doctor’s advice

• Blood pressure is monitored every 3 months, even if you are not feeling well, monthly if you are over 50 years old, and weekly if you have comorbidities such as heart disease, diabetes, or obesity.
• Stop smoking and significantly reduce your drinking.
• Get 8 hours of sleep every day.
• Do not hesitate to treat. If you are diagnosed and your doctor recommends a treatment plan, do not self-treat with herbs, and assume that lifestyle changes “take care of it”. Follow a sustainable path and keep informed practitioners.

Cardiologist, Dr. Moulad Al-Shakawi

Fitness system

• Maintain a healthy weight.
• Do various things. One day you do aerobic exercise and HIIT training, and the other day you do light yoga and a quick walk.
• Occasionally rest and do nothing to rest your body.
• Aim to do physical activity 4-5 times a week for 30-40 minutes to help release endorphins, relieve stress and lower blood pressure.

Deanne Pandey, Fitness Trainer

Nutrition plan

• Eat lots of fruits and vegetables, especially those with lots of green leaves.
• If you are prone to high blood pressure, follow a low carb diet. The less carbohydrate you have, the higher your blood sugar and the lower your arterial load.
• If you need to modify your lipid profile, follow a low-fat and high-protein diet.
• Reduce sodium intake to less than 5 grams of salt per day. This means a significant reduction in processed foods.

Stephanie Karl, Clinical Dietitian

Mental health checklist

• Meditate It helps you calm down and calm you down, especially when it becomes high blood pressure.
• To practice deep breathing, inhale for 4 seconds, hold for another 4 seconds, and exhale for the last 4 seconds. However, you should do this for at least 5 minutes each day to have a positive effect on your blood pressure.

Mina Shafik, clinical psychologist

Updated: January 21, 2022 6:36 am