HEALTH TALK FOR TODAY

HIGH BLOOD PRESSURE, also known as HYPERTENSION, is when the force of blood against your artery walls is consistently too high. It's like having a strong flow of water through a hose, which can put extra strain on the hose's walls.

What Happens
1. Blood vessels: Your blood vessels can get damaged, making it harder for blood to flow.
2. Heart: Your heart has to work harder to pump blood, which can lead to heart problems.
3. Other organs: High blood pressure can also affect your kidneys, eyes, and brain.

Managing It
1. Healthy habits: Eating well, exercising regularly, and managing stress can help.
2. Medications: If needed, medications can help lower blood pressure.
3. Regular checks: Monitoring your blood pressure regularly can help you stay on top of it.

BLOOD PRESSURE CALCULATION
Blood Pressure category Systolic mm Hg (Upper No.) Diastolic mm Hg (Lower No.)
NORMAL LESS THAN 120 LESS THAN 80
ELEVATED 120 – 129 LESS THAN 80
HIGH BLOOD PRESSURE
(HYPERTENSION) STAGE 1 130 – 139 80 - 89
HIGH BLOOD PRESSURE
(HYPERTENSION) STAGE 2 140 OR HIGHER 90 OR HIGHER
HYPERTENSIVE HIGHER THEN 180 HIGHER THAN 120
CRISIS (Consult your doctor)

Dietary Changes
1. Reduce sodium: Limit sodium intake to less than 2,300 milligrams per day.
2. Increase potassium: Include potassium-rich foods like bananas, leafy greens, and sweet potatoes.
3. Focus on whole foods: Emphasize whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy.

Exercise and Physical Activity
1. Regular exercise: Aim for at least 30 minutes of moderate-intensity exercise most days.
2. Aerobic exercise: Engage in activities like walking, jogging, cycling, or swimming.
3. Strength training: Incorporate strength training exercises to build muscle.

Stress Management
1. Relaxation techniques: Practice deep breathing, meditation, or yoga.
2. Time management: Prioritize tasks, set realistic goals, and take breaks.
3. Social support: Connect with friends, family, or support groups.

Monitoring and Tracking
1. Regular blood pressure checks: Track your progress and adjust treatment as needed.
2. Home monitoring: Consider using a home blood pressure monitor to track your readings.
3. Medication adherence: Take medications as prescribed by your healthcare provider.

Working with Your Healthcare Provider
1. Regular check-ups: Schedule regular appointments to monitor your blood pressure.
2. Open communication: Discuss any concerns, questions, or challenges with your healthcare provider.
3. Collaborative treatment planning: Work together to develop a personalized treatment plan.

By making these lifestyle changes and working closely with your healthcare provider, you can effectively manage high blood pressure and reduce your risk of complications.