World Hypertension Day is being observed around the world today. WHO says hypertension might affect 60% of the world population by 2025.
Everyone suffering from fluctuating BP or hypertension must be educated on the need to follow a healthy lifestyle.
Hypertension has often been called a “silent killer” because it often has no warning signs or symptoms, and many people do not even know that they have hypertension.
Most of the time, the reason of high blood pressure is not exactly known.
In 2016, directorate of Health Services Kashmir (DHSK) has started a systematic, ongoing campaign of screening of general public above 30 years of age for non-communicable diseases i.e. diabetes and hypertension under National Program for Prevention and Control of Cancer, Diabetes, CVD and Stroke (NPCDCS).
A total of 1,08,505 people were screened in Kashmir Division and out of these 21.7% have been found to have hypertension and 10.42% were suspect diabetics.
However we can’t completely avoid hypertension, giving the lifestyle we have adopted over the years, but we can make the following changes to our lifestyle to manage our blood pressure levels effectively.
Healthy diet: Eating a healthy diet comprising all nutrients can enable you to manage your BP levels effectively. Eating more fruits and vegetables and less of dairy products and fried foods is the best approach.
Avoid salty food: Salty and high-cholesterol food can result in fluctuating BP levels. Keeping a check on the salt in your diet can help you manage your BP levels effectively.
Avoiding caffeine, and nicotine: Too much of these can dehydrate your body, increase BP levels, and cause severe ailments pertaining to the heart.
Rigorous aerobic activity: A minimum of 30 minutes of vigorous exercise coupled with breathing exercise can help you in managing your anxiety disorders, heart health, and BP levels effectively.
Managing your weight: For those who are obese or slightly on the overweight side, cutting down on calories should be the first course of action towards a better lifestyle. Maintaining a normal weight not only reduces the risk of high BP but also minimizes stress on the heart.
Regular BP monitoring: Monitor your BP regularly for fluctuations and abnormal rise.
Get good rest: To maintain a normal BP level, you must ensure that you get adequate amount of sleep every day. Also, get any sleep-related disorders checked and treated. Inadequate sleep can lead to anxiety issues and elevated stress levels thereby increasing your BP.
Managing stress: Stress is the root cause for many health disorders. Too much stress can increase the risk of hypertension and cardiac arrest.
Consuming Ginger Regularly: Ginger is known for being rich in properties that control blood pressure, improves the blood circulation and relaxes the muscles surrounding the blood vessels. Consume ginger by adding it to soups, curries, appetizers or as an additive to tea.
Making Lasuna a part of your diet: Modern research backs that Lasuna, also known as garlic, has the ability to lower a person`s cholesterol and control their blood pressure.
It also plays a major role in preventing the hardening of blood vessels. Take garlic at least once a day in the form of a raw clove or as an ingredient in your diet and through Lasuna supplements available in the market.
Few researchers believe that having a few chunks of dark chocolate every day can help in controlling the blood pressure without adding too many calories. Hence it is advised to consume a cube or two regularly.
While there are many medications available to manage your BP levels, it is not wise to be completely dependent only on them. Making small lifestyle alterations and adopting healthy habits can ensure a healthy body and increase your lifespan.