Experts estimate that a significant number of people are going about their daily lives without a clue that they are walking time bombs waiting to explode at any time. The source of this potential catastrophe is undetected high blood pressure, sometimes called ?the silent killer? since the condition produces few noticeable side effects. High blood pressure can lead to a person's having a stroke, a blood clot lodged in a vital organ, or even a heart attack. Kidney failure is another possible effect. That's why you need to know what your blood pressure numbers are and do everything you can to keep them in the safe or normal range.
What is normal blood pressure? Doctors like to see your top number, or systolic level, at 120 or lower. The lower number, or diastolic level, should remain below 80. Anyone with consistent readings of 140 over 80 is considered to have pre-hypertension and should make lifestyle changes to bring those numbers down to normal levels. Although everyone's blood pressure can increase occasionally during exercise or upon exertion, and occasionally it may go up for short periods while experiencing stress, it is those whose numbers stay in the elevated range that need to take immediate action.
What can you do to reduce your blood pressure? Plenty! Start by asking your doctor to recommend an exercise program. Moderate walking for 30 minutes each day is a great way to get moving on a regular basis. Exercise is one of the easiest and best ways to dilate your blood vessels in a safe, natural way, and it helps to eliminate extra bodily fluid, which is another factor related to increased blood pressure. Never over-exert yourself and follow your doctor's orders, since those with high blood pressure may be at increased risk for a cardiac or stroke occurrence if they overdo physical activity until their body gets used to it.
Another way to manage your blood pressure is to keep a personal journal or diary. At least three times a week, write for 15 to 20 minutes about any negative events that are going on in your life. Research shows that writing about these things can help to improve your immune system's function and can lead to a feeling of greater control, thereby helping to lower blood pressure.
Make time to relax each day, even if it is only for 15 minutes. Take a soothing shower or bathtub soak, walk the dog (since pets can help to lower those numbers, too), or listen to calming music. It may help to confide in a close friend and exchange concerns so that you can encourage each other. Spiritual involvement has been shown also to have a positive effect on health. Visit a worship center or two to find one you are comfortable with. Learn how to pray or meditate to focus spiritual energy on communion with the Creator and on becoming healthier.
Although it may not happen overnight, these activities can play a positive role in returning your blood pressure to safer levels.
Can you lower high blood pressure simply be learning to relax?
One in three adults suffer from either pre hypertension or mild to moderate high blood pressure and don't even know it - high blood pressure has earned the name "silent killer" for just this reason.
The symptoms of high blood pressure include headache, dizziness, nausea and blurred vision but the commonest hypertension symptom is .... no symptom at all. All of these high BP symptoms can be masked by other conditions or they can all stand-alone. Many people suffer from headaches without having high BP just as nausea can come and go with any indications of their being a problem with hypertension.
A normal BP reading for an adult is 120/80. The 120 is known as the systolic pressure, this indicates how hard the blood is pushing while it is being pumped in the heart. The bottom number of 80 is known as the diastolic number, this number is an indicator of how hard the blood is pushing while the heart is relaxing and filling with blood.
The main things that make hypertension more of a problem include a high salt diet, lack of exercise, smoking, and obesity If it is not treated, it can lead to heart attacks, strokes, heart disease, kidney failure and death.
All of these things can be prevented by having an annual physical done to check your BP levels, eating a healthy low salt diet, getting a moderate amount of exercise and keeping your stress levels low.
Relaxation can lower your blood pressure
Many people who suffer from hypertension are stressed and in modern life, stress is lurking around every corner. Get control of your stress levels and keep them at a low level, if that means switching jobs, then do it.
Try taking a little time everyday for yourself; put the world on hold for a change! Your dirty dishes and laundry will not get up and walk away, even though your mother probably told you they would as a child. Your work will still be waiting for you when you return from your little time away.
Meditation is an excellent stress reducing technique. Find a quite place where you will not be disturbed. Turn on some soothing music and get comfortable (in a sitting position or your likely to fall asleep) and close your eyes and let all the thoughts go... If you are new to mediation, repeating the same word over and over again often helps to clear the mind. Try a word such as peace, relax, soothing or anything that proclaims calmness. Even if you can only mediate for 15 minutes, you will "return" feeling refreshed and relaxed.
There is something to be said for a hot bubble bath, water has a very soothing effect on the body and mind. Get a scented aromatherapy candle such as lavender or vanilla and light it, turn off the lights, lean back and let your stress wash away.
If those two techniques do not appeal to you, you could try engaging in a hobby, if you love to read grab a book and head to a quite place whether it is the flower garden in your back yard or the secluded park down the street if you can sit with your back up against the base of a large tree (become one with Mother Nature) and enjoy your quiet reading time.
The important thing is to participate in something you enjoy that is relaxing as many times a week as you can. Make the time you will be glad you did!
Learn to relax - learn to lower your blood pressure - learn to prolong your life!
Both Charles Kassotis & Gordon Cameron are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Charles Kassotis has sinced written about articles on various topics from Home Appliances, Gifts for loved ones and Pets. Looking for more blood pressure tips? Visit Blood Pressure Directory at ?>. Charles Kassotis's top article generates over 135000 views. to your Favourites.
Gordon Cameron has sinced written about articles on various topics from Blood Pressure, Alternative Medicine. Gordon Cameron is a family doctor in Scotland. He has a special interest in blood pressure problems including and in helping people to dea. Gordon Cameron's top article generates over 14800 views. to your Favourites.