Sunday, 11 March 2018


Look around you, of every ten adults suffers as a result of high blood pressure. In this fast-paced generation where everything is about beating the clock, even younger adults are leading the chart of the most pronounced victims of this epidemic of hypertension.

According to a research publication by a staff of Mayo Clinic, certain changes in our routines and general life style can help curb the prevalence of high blood pressure amongst a majority of the entire world populace, and as such reduce the mayhem of heart diseases taking a toll on our present world. 

Among these effective techniques that can help avoid and or reduce the need for medication in most hypertensive patients, as highlighted in the publication, include: 


Weight gain is proportional to an increase in the pressure of arterial blood flow, since the walls of the vessel eventually become accumulated with oxidized lipid product (LOL) as from cells which participate in the formation of atherosclerotic plaque. Excessive weigh gain is also responsible for disrupted breathing during sleep, which is another promoting factor of increased blood pressure. Obesity, generally, is correlated with an increased risk to death, and is a major risky factor for a number of chronic conditions such as gall stones, arthritis, gout, some cancers, adult onset diabetes, heart disease, and of course, hypertension. According to the analysis conducted about 4.5kg is advised to be lost to aid in the reduction of blood pressure in most victims. Most experts encouraged that moderately overweight individuals should not obsess about weight loss, but instead should direct their energies to a healthier living pattern, with some exercise in their weekly routine. 

However, if you can engage in this weight management, you’d be alright. 


An increase in physical activity can create an energy deficit, thus increasing cardiorespiratory fitness. By increasing balance is induced, which not only helps to reduce body weight, but also to reduce the risk of cardiovascular diseases. 

When we engage in physical activity on a constant basis – let’s say for 30 minutes each day, our blood pressure is lowered by about 4-9 mmHg. The term constant basis is paramount because as soon as there is a cessation activities such as walking, jogging, swimming and dancing can be very helpful. 


To ensure you don’t have a recurrent increase in blood pressure, there must be a caloric restriction in your diet plan to keep your calorie intake on the decreased. A very active adult requires about 40kCal/kg/day to maintain normal body weight. Furthermore, an increased amount of while grains, fruits and vegetables should be consumed regularly, while the intake of high fat Claire products with saturated fasts and cholesterol must be strongly minimized or better off avoided to help lower the blood pressure by about 14mmHg. N-6 and N-3 dietary fats are also encouraged for consumption, as they have a prolific benefit of lowering blood pressure, serum traicylycerls and the tendency of thrombosis. Cotton seed, sesame, corn oil, soybeans, olive,avocados, nuts with linolenicacid formula's and fish meals are good examples of such. 

You can also help yourself achieve this better by keeping a diet dairy to keep tabs on each consumed meal per day, and a proposed shopping plan in line with this to promote smart shopping and minimized any unnecessary excises the next time you are in a grocery store. 


Alcohol has its health advantages, but it also has many negative implications. While small amounts of alcohol can help reduced your blood pressure, excessive intake can ruin that protective effects. This, if you must drink, at least for aldult above 65, one drink a day should be sufficient, and a maximum of two a day for young folks. 

Drinking beyond moderate level can put you at risk of hypertension and can also inhibit the maximum effect of nay medication. On the other hand, caffeine also plays a huge role in increasing blood pressure. Though this is a possibility of a slight increased in blood pressure due to the strong effects of chronic caffeine ingestion. So, to truly beat it, you simply just have to avoid it. 


Acute stress is another major contributor of high blood pressure. Occasional stress such as that resulting from a long day at work, financial worries, illness or even family affairs also promote this anomaly. If you can eliminate these stressors, the risk of getting hypertensive, or an angina, will be tremendously abated, and if you can’t, at least try to manage them in more healthier ways. 

For instance, you can do this by 


Like they say it is the deprived expectation of a thing that causes the pain and heartbreak, not the actual thing itself. Try to live within a particular scope of want-to-bes and haves and learn to accept the thing you can’t alter. Worry would only promote negative occurrences to you and a biochemical upset to your body system; so if you can’t attain the expected drain you of good living and maximum health. 


Take out time to enjoy the beauty of quietness each day. Breath deeply, breath easy. Intentionally take a break from your overhauled schedule and give your body the free time it craves out for in its voice distress calls. 


Express gratitude. It helps to keep your attitude up and as such repress stressful thoughts. Cut down on your complaints and give heart a reason to cheer. Remember, a cheerful heart does good like a medicine to the whole body. 

I am very sure from all perspectives, that adherence to these will go a long way in maintaining the proper health status you desire for those concerned. With these tips we can beat down the spread of the wildfire of the pandemic that has stolen human liberties to a long, fulfilling life. I only hope this helps you attain a hypertensive free life, and I believe it will. Hence, go ahead and engage them.

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Disclaimer: Comment expressed do not reflect the opinion of Isaac Yoma