Hypertension (high blood pressure)
We all need a certain amount of pressure in our blood vessels to make sure that delivery of blood is happening in an efficient manner. When the pressure becomes too high as noted in the chart below the heart and vessels have to work harder to make the same delivery.
Modifiable Risk Factors: (something you can change about yourself)
- Smoking and exposure to secondhand smoke
- Being obese or overweight
- High cholesterol
- Unhealthy diet (high in sodium, low in potassium, and drinking too much alcohol)
- Physical inactivity
- Obstructive sleep apnea
Non-Modifiable risk factors:
- Family History
- Age (chances increase with age)
- Gender (more common in men)
Work on all the modifiable risk factors to reduce and prevent high blood pressure
- Aim to consume no more than 1,500 mg/day of sodium (salt). Even reducing your current daily intake by 1000 mg can help
- Eat foods rich in potassium. Aim for 3,500 – 5,000 mg of dietary potassium per day.
- Limit alcohol to no more than one drink per day if you’re a woman or two drinks a day of you’re a man.
- Be more physically active. Aim for at least 90 to 150 minutes of aerobic and/or dynamic resistance exercise per week.
- Stop smoking
The more you work on these lifestyle measures the easier it is to control your blood pressure and achieve good health.
Nutrition : Low salt, low cholesterol diet that is rich in potassium. A Mediterranean diet rich in antioxidants and low salt is the appropriate diet. Med-Dash diet
Exercise : 150 minutes of exercise per week
Sleep Hygiene : Lack of sleep results in elevated blood pressure. Having a proper sleep routine that promotes refreshing sleep is important.
Stress : It is important to work on managing your stress since the elevated cortisol increases your blood pressure among other effects.
Supplements : Can be discussed with the doctor
Monitoring : Important to discuss with your doctor
Medications : There are many classes of medications that are effective for BP management. Your doctor chooses them for various reasons. The various classes that are used commonly include ACE/ARB, diuretics, b-blockers, calcium channel blockers, and others. Often times a combination approach is preferred because that is what is going to work for a patient.
Our patients are learning to focus on self-care, and they are feeling better and experiencing improved health outcomes.
I have learned to relax through Dr. Abraham’s Stress Management Program. If I get stressed or start to have heart palpitations my deep breathing and relaxation response comes automatically.
In Dr. Abraham’s Annual Lifestyle Program, I am learning to make better choices and I am kinder to myself. I am creating new habits and finding more balance in my life. I have lost 36 pounds and was able to stop taking one of my blood pressure medications, and I am taking less of the other medication.
After a session on Dr. Abraham’s Biomat I feel so relaxed. This is better than a traditional massage.