The Sunday News
Lee-Anne Hall
ACCORDING to the World Health Organisation (WHO), the most recent study done on the prevalence of hypertension in Zimbabwe was in 2008. Here, they reported 30,8 percent of the population in Zimbabwe suffering from this condition.
Considering this was seven years ago, we would assume that number has increased.
Hypertension commonly known as high or raised blood pressure (Hbp), is described as a condition in which the blood vessels have persistently raised pressure.
Aetiology
Blood vessels carry blood from the heart to the rest of the blood. Every time the heart beats; it pumps blood into the vessels. Blood pressure is produced by the force of blood pushing against the walls of blood vessels (arteries) as it is pumped by the heart.
In other words, the higher the pressure the harder the heart has to pump.
Risk Factors
The only way to prevent chronic conditions from occurring or progressing is by being aware of what causes them and how to prevent them. The biggest risk factor for Hbp is age. In men, Hbp is most common from the age of 45 and after the age of 65 in women.
Again, Hbp also runs in families. Those that suffer from it can notice a trend among family members. Research has also proved that being overweight or obese is a big risk factor for hypertension. You need more blood to supply oxygen and nutrients to your tissues. As the volume of the blood increases so does the pressure exerted on the artery walls.
An inactive lifestyle can contribute to Hbp. These people tend to have high (increased) heart rates. Thus, the higher the heart the harder the heart has to work thus increasing the force on the arteries.
The use of tobacco (ie smoking), can cause arteries to narrow, increasing your blood pressure. The chemicals in tobacco can damage the lining of the artery walls.
Our diet also greatly influences Hbp. Too much salt in the blood causes the body to retain fluid, which increases blood pressure. Again, drinking too much alcohol can damage your heart. Having more than two drinks for a man and one for a woman a day may affect your blood pressure.
Diagnosis
Blood pressure is measured using an inflatable arm cuff around your arm and scored by using a pressure-measuring gauge.
Normal blood pressure — your blood pressure is normal if it is lower than 120/80mmHg; 120 being the systolic pressure and 80 being the diastolic pressure.
Prehypertention — with systolic pressure ranging from 120 to 139mmHg. And diastolic pressure ranging from 80 to 89 mmHg
Stage 1 hypertension — systolic pressure ranging from 140-159mmHg. And diastolic ranging from 90 to 99mmHg
Stage 2 hypertension — more severe hypertension. Systolic of 160mmHg or higher and diastolic of 100mmHg or higher
Prevention and Management
Lifestyle changes can help you control and prevent high blood pressure, even if you’re taking blood pressure medication. Here’s what you can do:
Have a healthy diet. Try the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasises fruits, vegetables, whole grains, poultry, fish and low-fat dairy foods. Get plenty of potassium, which can help prevent and control high blood pressure. Eat less saturated fat and trans fat.
Decrease the salt in your diet. A lower sodium level — 1 500 milligrammes (mg) a day — is appropriate for people 51 years of age or older, and individuals of any age who are black or who have hypertension, diabetes or chronic kidney disease.
Otherwise healthy people can aim for 2 300mg a day or less. While you can reduce the amount of salt you eat by putting down the saltshaker, you generally should also pay attention to the amount of salt that’s in the processed foods you eat, such as canned soups or frozen dinners.
Maintain a healthy weight. Keeping a healthy weight, or losing weight if you’re overweight or obese, can help you control your high blood pressure and lower your risk of related health problems. If you’re overweight, losing even 2,3 kilogrammes can lower your blood pressure.
Increase physical activity. Regular physical activity can help lower your blood pressure, manage stress, reduce your risk of several health problems and keep your weight under control.
For most healthy adults, we advice you get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. Aim to do muscle-strengthening exercises at least two days a week.
Limit alcohol. Even if you’re healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation. Don’t smoke. Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries.
If you smoke, ask your doctor to help you quit.
Manage stress. Reduce stress as much as possible. Practice healthy coping techniques, such as muscle relaxation, deep breathing or meditation. Getting regular physical activity and plenty of sleep can help, too.
Monitor your blood pressure at home. Home blood pressure monitoring can help you keep closer tabs on your blood pressure, show if medication is working, and even alert you and your doctor to potential complications. Home blood pressure monitoring isn’t a substitute for visits to your doctor, and home blood pressure monitors may have some limitations. Even if you get normal readings, don’t stop or change your medications or alter your diet without talking to your doctor first.
If your blood pressure is under control, you may be able to make fewer visits to your doctor if you monitor your blood pressure at home. Practice relaxation or slow, deep breathing. Practice taking deep, slow breaths to help relax.
There are some devices available that promote slow, deep breathing. However, it’s questionable whether these devices have a significant effect on lowering your blood pressure.
Control blood pressure during pregnancy. If you’re a woman with high blood pressure, discuss with your doctor how to control your blood pressure during pregnancy.
‘‘Take care of your busy body, you owe that to your family’’.
For more information please email at [email protected]
Lee-Anne Hall BSc Physiotherapy
