BLOOD PRESSURE - THE SILENT KILLER
High blood pressure is a serious issue that we can’t ignore. Particularly if we are heading into middle age or carrying a bit too much weight. Or both!
High blood pressure can increase our risk of stroke, kidney disease, heart attack, eye problems, vascular dementia and even premature death so controlling our blood pressure is a really good way of reducing health problems in the future.
Know your enemy
Around 5 million adults in the UK don’t even know that they have high blood pressure. But, knowledge is power. If we know our blood pressure is high, we can lower our blood pressure, and therefore those risks.
You can get your blood pressure checked for free at the GP surgery or pharmacy. Or, consider a home blood pressure cuff which reduces the rushing around or anxiety of getting it done elsewhere, which can falsely raise your blood pressure.
What causes high blood pressure?
Getting older and gaining weight may both increase blood pressure. Poor nutrition, excess salt, inactivity, stress, smoking and alcohol certainly don’t help either – partly from adding to the risk of weight-gain. A family history of conditions associated with high blood pressure may be an indication that you are at higher risk too.
You need to be particularly aware if you have other health conditions, especially type 2 diabetes, as a combination of high blood pressure, type 2 diabetes, obesity, fatty liver disease and more is an indication of metabolic syndrome – a cluster of conditions that indicate a higher risk of serious disease in the future. And women, as they head into peri-menopause, become more prone to these types of issues – especially if they are noticing the weight creeping on around the middle due to the drop in oestrogen. Central obesity is more associated with high blood pressure and metabolic syndrome as well as making our waistbands uncomfortably tight.
What is normal blood pressure?
An ideal reading is 120/80 which reflects the highest and lowest pressures as your heart contracts and then relaxes. Once your blood pressure gets to 140/90 on a regular basis, it’s time to see your doctor to consider treatment. Low blood pressure (less than 90/60) may be normal for some people but if you are unwell or dizzy, get seen by your doctor.
How to lower blood pressure
Dealing with all of those lifestyle issues is a sure-fire way of helping your blood pressure, and helping your weight and hormonal balance too. Prioritise nutritious food, fibre, vegetables and healthy fats, high in omega 3 fatty acids. Cut back on salt, sugar and alcohol and stop smoking. Then try to increase exercise and quality sleep whilst reducing stress. All easier said than done, as we all know, but you could add years of good health to your life!
Do check in with your GP too, in case some medication is needed as you work on these changes – better to be safe than sorry.
