If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:Change your expectations. For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand there are some things you can’t change or control, but you can focus on how you react to them.
Focus on issues you can control and make plans to solve them. If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.
Avoid stress triggers. Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.
Make time to relax and to do activities you enjoy. Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.
Practice gratitude. Expressing gratitude to others can help reduce your stress.
9. Monitor your blood pressure at home and see your doctor regularly
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is well-controlled, check with your doctor about how often you need to check it. Your doctor may suggest checking it daily or less often. If you’re making any changes in your medications or other treatments, your doctor may recommend you check your blood pressure starting two weeks after treatment changes and a week before your next appointment.10. Get support
Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you tokeep your blood pressure low.If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.If you have diabetes, the high risk category for your blood pressure is slightly lower. Your blood pressure should be less than 130 / 80. Consult a healthcare provider if your blood pressure level is higher than 130 / 80 on more than one occasion.Generally speaking, systolic blood pressure should be less than 150 for people over 80 years of age. But your healthcare provider will consider your overall health and medical conditions before deciding on the right blood pressure level for you.What is low blood pressure?
Low blood pressure is when the pressure in your arteries drops and your heart is pumping your blood at a slower rate than normal through your blood vessels. Blood pressure levels below 120 / 80 may be considered normal unless you feel light-headed or dizzy. Your healthcare provider can help you determine if you have low blood pressure.
The heart is a muscle that pumps blood around the body.Blood that has low oxygen levels is pumped towards the lungs, where oxygen supplies are replenished. The oxygen rich blood is then pumped by the heart around the body to supply our muscles and cells. The pumping of blood creates pressure.If a person has high blood pressure, it means that the walls of the arteries are receiving too much pressure on a constant basis.The causes of high blood pressure are divided into two categories:Essential high blood pressure: This has no established cause.econdary high blood pressure: There is an underlying cause.
Even though there is no identifiable cause for essential high blood pressure, there is strong evidence linking some risk factors to the likelihood of developing the condition.Most of the causes below are risk factors for essential high blood pressure. There are also examples of secondary high blood pressure:) AgeThe older you are the higher your risk of having high blood pressure.2) Family historyf you have close family members with hypertension, your chances of developing it are significantly higher. An international scientific study identified eight common genetic differences that may increase the risk of high blood pressure. TemperatureA study that monitored 8,801 participants over the age of 65 found that systolic and diastolic blood pressure values differed significantly across the year and according to the distribution of outdoor temperature. Blood pressure was lower when it got warmer, and rose when it got colder.
4 Ethnic backgroundEvidence indicates that people with African or South Asian ancestry have a higher risk of developing hypertension, compared to people with predominantly Caucasian or Amerindian (indigenous of the Americas) ancestries. Obesity and overweightBoth overweight and obese people are more likely to develop high blood pressure, compared to people of normal weight. Some aspects of genderIn general, high blood pressure is more common among adult men than adult women. However, after the age of 60 years both men and women are equally susceptiblePhysical inactivityLack of exercise, as well as having a sedentary lifestyle, raises the risk of hypertension. SmokingSmoking causes the blood vessels to narrow, resulting in higher blood pressure. Smoking also reduces the blood’s oxygen content so the heart has to pump faster in order to compensate, causing a rise in blood pressurePople who drink regularly have higher systolic blood pressure than people who do not, according to researchers. They found that systolic blood pressure levels are about 7 millimeters of mercury (mmHg) higher in people who drink frequently than in people who do not drink.Researchers reported that societies where people do not eat much salt have lower blood pressures than places where people eat a lot of salt.Many health professionals say that a diet high in fat leads to a raised high blood pressure risk. However, most dietitians stress that the problem is not how much fat is consumed, but rather what type of fats.Fats sourced from plants such as avocados, nuts, olive oil, and omega oils are good for you. Saturated fats, which are common in animal-sourced foods, as well as trans fats, are bad for you.Various studies have offered compelling evidence that mental stress, especially over the long term, can have a serious impact on blood pressure. One study suggested that the way that air traffic controllers handle stress can affect whether they are at risk of developing high blood pressure later in life.People with diabetes are at a higher risk of developing hypertension. Among people with type 1 diabetes, high blood sugar is a risk factor for incident hypertension – effective and consistent blood sugar control, with insulin, reduces the long-term risk of developing hypertension.People with type 2 diabetes are at risk of hypertension due to high blood sugar, as well as other factors, such as overweight and obesity, certain medications, and some cardiovascular diseases.A study that followed 78,000 women for 14 years found that having psoriasis was linked to a higher risk of developing high blood pressure and diabetes. Psoriasis is an immune system condition that appears on the skin in the form of thick, red scaly patches.
Most people with high blood pressure will not experience any symptoms. It is often known as the “silent killer” for this reason.However, once blood pressure reaches about 180/110 mmHg, it is considered a medical emergency known as a hypertensive crisis. At this stage, symptoms will show, including:
blurred or double vision
palpitations, or irregular or forceful beating of the heart
Anybody who experiences these symptoms should see their doctor immediately.
Children with high blood pressure may have the following signs and symptoms:
Bell’s palsy, or an inability to control facial muscles on one side of the face.
Newborns and very young babies with high blood pressure may experience the following signs and symptoms:
failure to thrive
People who are diagnosed with high blood pressure should have their blood pressure checked frequently. Even if yours is normal, you should have it checked at least once every five years, and more often if you have any contributory factors.
If the hypertension is not treated or controlled the excessive pressure on the artery walls can lead to damage of the blood vessels (cardiovascular disease), as well as vital organs. The extent of damage depends on two factors; the severity of the hypertension and how long it goes on for untreated.