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A common health issue, hypertension or high blood pressure (BP) is caused, when it becomes difficult for the heart to pump the blood, due to an artery becoming too narrow. Persistent hypertension can put a strain on the walls of the arteries, causing a variety of health problems. This condition is determined both by the amount of blood your heart pumps as well as the amount of resistance to blood flow in your arteries. A few symptoms that make it easy to detect this condition include headaches, shortness of breath, or nosebleeds.
The risk of developing hypertension increases considerably with age. Hence, certain steps need to be taken early on, in order to manage blood pressure levels.
Many of us in our 30’s may experience hypertension, and while medication is available to control this condition, diet and lifestyle plays a major role in managing hypertension. So, to help you avoid hypertension, we present three things that you could be mindful of:
A healthy diet, which incorporates leafy vegetables, for example, can provide necessary vitamins K, which helps protect your arteries and promote proper blood clotting and dietary nitrates. These are known to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.Unpreserved olives are also a good choice, as they contain oleic acid, known to improve heart health. With respect to fruits, mangoes are a great source of fibre and beta-carotene, which have been known to help with blood pressure. And, the vitamin C and omega-3 fatty acids in blueberries helps keep blood pressure levels stable.
Harvard Health Publishing mentions, “Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.” Regular exercise can help lower the hypertension levels, as becoming more active can lower your systolic blood pressure by an average of 4 to 9 millimeters of mercury (mm Hg), as per Mayo Clinic.
It is critical to incorporate effective stress management practices in our daily lives, in order to avoid the risks of hypertension in our 30s. These strategies include getting enough sleep, which will increase energy levels and make us feel less irritable and overwhelmed. Listening to music is also helpful, as it slows the pulse and heart rate, thereby lowering blood pressure, and decreasing the levels of stress hormones.
Therefore, while exercising and maintaining a healthy diet is good for managing hypertension, stress management can also prove to be a wholesome approach towards a healthier you.