Hypertensive care- Lifestyle Modifications

Hypertention is the sustained elevation of resting systolic blood pressure >130mmHg and diastolic blood pressure >80mmHg.

Hypertension is usually classifies as primary and secondary hypertension. Primary hypertension is the most common type; it is hypertension with no known cause while secondary has an identifiable cause like chronic kidney disease and apnea among others.

Risk Factors

  1. Genetics: the mode of hereditary is unknown, but exposure to certain environmental factors increase the risk of developing it.
  2. : Hypertension is more common among blacks than other races.
  3. Age: Blood pressure increases with age; about two-third of people over 65 years of age have hypertension. People at 55 years with normal BP have a 90% lifetime possibility of developing hypertension.
  4. Increase intake of dietary sodium
  5. Obesity
  6. Stress

Helpful Lifestyle Changes

  1. Lose the extra weight: this is the most effective lifestyle change for controlling blood pressure.
  2. Adapt a healthy diet: there is a diet called the DASH diet; which stands for Dietary Approach for Stopping hypertension. This diet emphasizes vegetables, fruits and low-fat diet with moderate intake of whole grains, fish, poultry and nuts.
  3. Reduce sodium in your diet (salt): Don’t add extra salt into meals, just use a leveled teaspoon of salt and use herbs to add flavor to meals. You can gradually implement these changes.
  4. Indulge in regular physical activity: About 150 minutes per week is sufficient. Activities like swimming, cycling, walking, dancing, jogging and sports.
  5. Reduce alcohol consumption: Morderate alcohol consumption can be helpful like 1-2 glasses of wine/beer. Once alcohol is consumed in excess, this beneficial effect is forfeited
  6. Stop smoking
  7. Cut back on caffeine
  8. Minimize stress in your life : this can be done by meditation/prayer, avoiding stress triggers and practicing gratitude/positivity.

Published by Gray Healthcare Foundation

A Non Governmental organisation with Headquarters in Africa ,dedicated to uplifting the health of the elderly population .Passionate about the elderly , we drive increased inclusivity ,availability of essential health care services, advocacy and research for those aged 60 years and above.

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