Welcome to another health update from the Port Moresby General Hospital.
This week we are focussing on High Blood Pressure which can have dangerous effects on your health when left untreated.
Talk to your doctor about regular blood pressure checks today.
For more information, please contact info@portmoresbygeneralhospital.com
What is High Blood Pressure?
High blood pressure also known as hypertension is a long term medical condition in which the blood pressure in the arteries is persistently elevated and can be dangerous on your health when left untreated. When your heart beats, it pumps blood around your body to give it the energy and oxygen it needs. As the blood moves, it pushes against the sides of the blood vessels, the strength of this pushing is your blood pressure. If your blood pressure is too high, it puts extra strain on your arteries (and your heart) which may lead to heart attacks, heart disease, heart failure, stroke, kidney damage, vision loss, erectile dysfunction and memory loss. Many people have high blood pressure for years without knowing it all while damaging your health which is why regular blood pressure checks are important. According to the Heart Foundation of Australia a blood pressure reading under 120/80mmHg is considered optimal. Readings over 120/80mmHg and up to 139/89mmHg are in the normal to high normal range. If your blood pressure is too high medication and making healthy lifestyle changes may assist in lowering it.
Tip: What is the difference between blood pressure and heart rate? Blood pressure is the amount of force exerted on your arteries when your heart beats, and your heart rate is the number of times per minute your heart beats.
Risk Factors for High Blood Pressure
Family history: If you have a parent or close relative with HBP you are more likely to develop it too. Talk to your doctor about regular blood pressure checks and have your family do the same. Making healthy lifestyle choices have allowed many people with a strong family history of HBP to avoid it themselves.
Age: As we age, we all develop higher risk for high blood pressure and cardiovascular disease. Blood vessels lose flexibility with age which can contribute to increasing pressure throughout the system.
Gender-related risk patterns: A higher percentage of men than women have HBP until 45 years of age. From ages 45 to 54 and 55 to 64, the percentages of men and women with HBP are similar. After that, a much higher percentage of women have HBP than men according to the American Heart Association.
Lack of Physical Activity: Physical activity is good for your heart and circulatory system. An inactive lifestyle increases the chance of high blood pressure, heart disease, blood vessel disease and stroke. Inactivity also makes it easier to become overweight or obese. Give yourself the gift of improved health and lower blood pressure with regular, moderate-to-vigorous physical activity.
Poor Diet and Eating Too Much Salt: To care for our bodies, we all need good nutrition from a variety of food sources. A diet that's high in calories, fats, and sugars and low in essential nutrients contributes directly to poor health as well as to obesity. Some people are "salt sensitive," meaning a high-salt (sodium) diet raises their high blood pressure. Salt also keeps excess fluid in the body that can add to the burden on the heart.
Being Overweight or Obese: Being overweight increases your chances of developing high blood pressure. Excess weight increases the strain on the heart, raises blood cholesterol and triglyceride levels, and lowers HDL (good) cholesterol levels and also increases your risk for diabetes. Think you might be overweight? Talk to your doctor.
Drinking Too Much Alcohol: Heavy and regular use of alcohol can increase blood pressure dramatically. It can also cause heart failure, lead to stroke and produce irregular heartbeats. If you drink alcohol, only do so in moderation.
Stress: Being in a stressful situation can temporarily increase your blood pressure, but science has not proven that stress causes high blood pressure. Some scientists have noted a relationship between coronary heart disease risk and stress in a person's life, health behaviors, and socioeconomic status. How you deal with stress may affect other, established risk factors for high blood pressure or heart disease such as overeating or eating poorly, inactivity, alcohol abuse, smoking or drug use.
Smoking and Second-hand Smoke: Smoking temporarily raises blood pressure and increases your risk of damaged arteries. The use of tobacco can be devastating to your health, especially if you're already at risk for high blood pressure. Secondhand smoke also increases your risk.
Sleep Apnea: is a potentially life-threatening sleep disorder in which tissues in the throat collapse and block the airway. The brain forces the sleeper awake enough to cough or gulp air and open the trachea up again. Sleep apnea is also a risk factor for heart failure, diabetes, and stroke.
Secondary Hypertension: HBP caused by a pre-existing problem. In 5-10 percent of high blood pressure cases, the HBP is caused by a pre-existing problem. This type of HBP is called secondary hypertension which may be caused by factors such as kidney abnormalities or a structural abnormality. Once the root cause of secondary hypertension is corrected, blood pressure typically returns to normal. For those with HBP, a physical exam and some tests can help your doctor determine whether your high blood pressure is primary or secondary hypertension.
Measuring Blood Pressure
High Blood Pressure Research Council of Australia: Blood pressure is normally measured in the doctor’s office using a sphygmomanometer. The technique involves wrapping an inflatable cuff around the upper arm. The cuff is inflated until blood flow in the arteries of the arm is stopped. The cuff is slowly deflated and using a stethoscope to hear sounds coinciding with the heartbeat. The pressure at which sounds start is the systolic pressure. This is the maximum pressure developed by the beating heart. The lowest pressure between heartbeats is also recorded when sounds disappear. This is the diastolic blood pressure. Pressures are usually recorded in millimeters of mercury (mmHg) and cited as systolic over diastolic pressure, for example, 120/80 mmHg. Resting blood pressure below 140/90 mmHg is generally considered normal. Blood pressure is however very variable and can be elevated transiently by stress, emotional state, recent physical activity, smoking caffeine and even talking. Hypertension is not therefore diagnosed until resting blood pressure is shown to be consistently elevated during several successive visits to your doctor. Sometimes blood pressures can be measured by automated machines at home, but it is important to use reliable and validated equipment. More comprehensive measures of blood pressure can be made using ambulatory monitors that are fitted to patients for 24-hour period. These readings give a measure of blood pressure during normal daily activities and can be helpful in determining the diagnosis of hypertension in certain cases in which clinic measures are inconclusive.
Diagnosis and Treatment of High Blood Pressure
Want to get your blood pressure checked? High blood pressure can be diagnosed by your doctor at your local clinic. Its quick and painless and easy. If your doctor has advised you have high blood pressure it is important to follow lifestyle changes as advised by your doctor which may include taking medication, achieving/managing a healthy body weight, regular physical activity, not smoking, reducing alcohol intake, reducing salt intake and seeing your doctor for regular check-ups. It is important to take any blood pressure medications exactly as prescribed. Do not skip/miss/change your dosage without talking to your doctor first. Some things that may help you remember to take them include:
- Taking them at the same time each day
- Using a weekly pill box
- Marking the time on a calendar or asking family and friends to remind you
- Download an app to remind you.
Tips for Managing High Blood Pressure
Whether you have been diagnosed with high blood pressure or are trying to avoid it, making healthy lifestyle changes can reduce your blood pressure, prevent or delay the development of HBP, and enhance the effectiveness of blood pressure medications. You don’t have to wait until you have high blood pressure to make healthy lifestyle changes. The following tips may assist in lowering your blood pressure or avoiding HBP:
1. Eat Less Salt: American heart foundation - In some people, sodium increases blood pressure because it holds excess fluid in the body, placing an added burden on the heart. If your blood pressure is 120/80 mm Hg or above, your doctor may recommend a low-salt diet or advise you to avoid salt altogether.
2. Eat a Healthy Well-balanced Diet: Eating a heart-healthy diet is important for managing your blood pressure and reducing your risk of heart attack, heart disease, stroke and other diseases. Shop smart for a healthy heart. Try to eat a diet that's rich in: fruits, vegetables, whole-grain, high-fiber foods, fat-free and low-fat or 1 percent dairy products, beans, skinless poultry and lean meats, fish at least twice a week (especially fatty fish containing omega 3 fatty acids such as salmon, trout, and herring). Try to limit saturated and trans fats, sodium, and foods with added sugars. Please note: When eating tinned, dried or frozen foods be sure to check for added salt, sugars or fats on the labels.
3. Stick to a Healthy Weight: Being overweight causes a variety of health problems including high blood pressure. Overweight? Talk to your doctor about weight loss strategies to put you on the road to better health. Loosing even a small amount of weight can lower your blood pressure. Set yourself realistic goals, create healthier eating habits and get moving. Check your BMI here:
http://www.heartfoundation.org.au/your-heart/know-your-risks/healthy-weight/bmi-calculator
4. Reduce your Alcohol Intake: Drinking too much alcohol can raise blood pressure and is also high in calories which can contribute to weight gain. Only ever drink in moderation If you are finding this difficult talk to your doctor about getting help.
5. Get Moving: Being physically active not only helps control your blood pressure, but it also helps you manage your weight, strengthens your heart and assists in managing stress. Try to be active for 30mins 5 times a week. Any activity that leaves you feeling warm and slightly out of breath is ideal. Check with your doctor before starting a new activity or increasing your level or intensity. Don’t forget to practice breath control: breathe normally throughout your warm-up, exercise, cool-down as holding your breath can raise your blood pressure and cause muscle cramping. Regular deep breathing can also help relax you.
6. Medication: If you require medication for high blood pressure it is important to take these exactly as advised by your doctor. Do not skip/miss/change your dosage without talking to your doctor first.
7. Quit Smoking: According to the American Heart Association each cigarette you smoke temporarily increases your blood pressure for many minutes after you finish. For your overall health and to reduce your risk for heart attack and stroke, avoid all forms of tobacco as well as second-hand smoke. If you are having trouble quitting, talk to your doctor. Your body will thank you for it.
8. Regular doctors visits: Have your blood pressure checked regularly by your doctor and always tell your doctor if your experiencing changes or new symptoms.