Dial a Doctor Help to Manage Hypertension
Posted: Jul 10, 2019
The modern lifestyle has given rise to a number of conditions, most of which are preventable. Research estimates that in the next five years, 1.56 billion people worldwide will suffer from hypertension. Unfortunately, this condition can easily go undiagnosed, but there are some simple measures to help manage it. So, here we have some Dial a Doctor help to identify and manage hypertension.
The Hypertension Basics
Hypertension, or as it is more commonly known, high blood pressure is a reference to the force against the walls of the blood vessels. There are several stages of hypertension based on systolic and diastolic readings. Systolic is when the heart is pumping blood around your body while diastolic is where the heart is relaxing and refilling with blood. The exact causes of high blood pressure are unknown, but it is thought to be a combination of factors including poor diet, stress, smoking, and sedentary lifestyle.
There are some groups who are more vulnerable to developing hypertension, including being overweight, being over the age of 60, and having a stressful lifestyle. Men and women are also at higher risk at different stages in life. Hypertension is more common in younger men and older women. Genetics can also play a role, so family history should be checked.
If you have prehypertension or want to reduce your risk of developing hypertension, there are some simple lifestyle changes that you can make.
Diet: The DASH (dietary approaches to stop hypertension) diet is recommended to reduce the risk of hypertension, but it can also be beneficial for kidney stones, diabetes, and heart disease. DASH eating plans include lots of fruits and vegetables, beans, nuts, seeds, and low fat dairy. By replacing empty carbohydrates with fruits, vegetables, and non fat dairy, you will increase your intake of calcium, fibre, potassium, and magnesium, which are beneficial to control hypertension.
Reduce Salt: It is also important to limit sodium intake to 2,300 mg per day. This can be achieved in conjunction with the DASH eating plans, as you will avoid highly processed foods that typically contain high sodium levels.
Exercise: Blood pressure typically increases with weight gain, so it is crucial to maintain a healthy body weight with moderate exercise as part of your regular schedule. Experts recommend 30 minutes, five days a week, but your Dial a Doctor can help you to develop a safe, sustainable exercise plan.
Avoid Smoking, Caffeine, and Alcohol: While small quantities of alcohol in a happy social setting can relieve stress, avoiding alcohol, caffeine, and smoking can reduce your risk.
Manage Your Stress: Most of us have stress in our lives, but it is imperative to develop management strategies to avoid rising blood pressure. There are a number of activities and therapies such as yoga, but you will need to find something that helps you to de-stress after a challenging day. This could be something as simple as reading a book in a quiet spot or going for a stroll, but you should not rely on alcohol, smoking, or other unhealthy habits.
If you are concerned about hypertension, the Dial a Doctor Perth team is here to help. Our Dial a Doctor team is available to answer any queries to assess your risk factors and help you develop a plan to reduce your risk.
If you would like further guidance to improve your health and wellbeing from an after hours GP, Perth residents should call us.