Learn how to control blood pressure: follow our simple and effective tips!
Currently, hypertension is considered one of the leading causes of death worldwide. A patient is diagnosed with this disease when their blood pressure is frequently and consistently above normal and requires some medical care.
Blood pressure is responsible for pumping blood from the heart to other organs in the body. When blood is pumped, it is pushed against the walls of the blood vessels, creating tension in the arteries.
When a patient suffers from hypertension, damage can occur to several organs such as the heart, kidneys, eyes, and brain. They may also develop secondary arterial hypertension, which can normally be controlled with medication.
According to the activity we perform, pressure can vary. When we do some physical activity, it increases, and when we sleep, it decreases. In addition to following some guidelines, it is possible to properly control blood pressure. In today’s post, we’re going to talk a little more about that. Follow along!
To control blood pressure, what do you need to know?
Blood pressure control is usually done using specific devices. They are becoming increasingly modern, and we can find several devices on the market that serve this function.
Despite the technology, the most accurate and widely used device is still the sphygmomanometer, which we can often find in hospitals and clinics. You have certainly already seen it or even had your blood pressure measured with it. This type of device is able to measure blood pressure by compressing the brachial artery. However, for the result to be correct, it is important that the patient follows some guidelines:
- Rest for 10 minutes;
- Have not done physical activity 1 hour beforehand;
- Not have a full bladder;
- Not have smoked 30 minutes beforehand;
Then the patient needs to sit comfortably with both feet resting on the floor. The arm should be at chest level, fully extended, with the palm facing upward.
The device compresses the brachial artery to measure blood pressure. This artery is the continuation of the axillary artery. Regarding foods consumed before measuring blood pressure, there is no contraindication.
Blood pressure can be measured in either arm; if there is any difference, the higher result should be considered. If this difference exceeds 20 mmHg, it should be investigated to determine the reasons.
Blood pressure control allows a person to have a better quality of life, which is why it is important to do this frequently, in addition to following some of the advice we will see below.
Tips for taking care of blood pressure
How to control blood pressure? Tips for you to follow!
It doesn’t matter whether your blood pressure is low or high, or even if you do not suffer from it, you should take care of your health, as blood pressure is very important for the proper functioning of the body’s organs.
For that, it is good to follow some tips:
1 – Exercise regularly
Walking is undoubtedly one of the best options for those who suffer from this condition. Studies indicate that this type of activity reduces blood pressure in the first hour and can maintain that reduction for the next 24 hours.
Another excellent option can also be aerobic exercise, as it improves lung function and circulation.
2-Moderate caffeine consumption
For better blood pressure control, it is important to moderate caffeine intake. Limit your consumption of caffeinated beverages such as coffee, black tea, and cola-based soft drinks. If you consume them, do so in moderation and avoid them close to bedtime.
3-Quit smoking
One of the main substances contained in cigarettes is nicotine, which is highly harmful to health. Experts recommend eliminating this habit completely and thus preventing cardiovascular diseases from occurring.
4-Consume vitamin D
How to control blood pressure? Tips for you to follow!
Vitamin D is important for our health, and studies conducted in the United States confirm that 20% of people who suffer from hypertension do so due to a lack of this vitamin in the body.
It is easily found in foods such as liver, egg yolk, and butter. But its main source is sunlight. When this vitamin is lacking in the body, it has to work harder to maintain circulatory balance.
5-Sleep well at night
Getting a good night’s sleep helps maintain the body’s health. This restorative rest is the best way for the body to recover after a hectic day. For people with hypertension, sleep should be a priority, thus avoiding various diseases such as heart failure.
When blood circulation is compromised, the body releases adrenaline, and this hormone constricts the blood vessels, causing blood pressure to rise.
A good night’s sleep helps properly control blood pressure. To do this, relax your body and mind. Avoid using your phone and, if you wish, you can do some light reading before bed.
6-Reduce sodium (salt) intake
For people who suffer from hypertension, salt can be a real enemy. When preparing your daily meals, reduce the amount you consume and avoid processed foods.
7-Visit the doctor regularly to control blood pressure
How to control blood pressure? Tips for you to follow!
It is important that you do not go to the doctor only when you have a health problem. Ideally, you should have a consultation at least once a year and get a complete check-up that includes routine tests.
How to control blood pressure – Conclusion
As we can see, controlling blood pressure is essential and can be done easily by adopting new habits. Remember that blood pressure is vital for the proper functioning of the organs. If you have any questions, do not hesitate to consult your doctor.
Also see our post:The ideal blood pressure for each age: Understand the recommended values. It will certainly be very useful and help clear up any questions you may have on the subject. And that’s not all, we have many other relevant topics to share.
