26 Apr 2010 Under pressure
Every time your heart beats, a surge of blood exits the heart and increases pressure within your arteries. Before your next heartbeat, the heart takes a very quick pause and, as a result, no blood is ejected from the heart and the pressure within your arteries decreases. The top number (120 in the example above) is the systolic pressure (when the heart beats) and the bottom number (80) is the diastolic pressure (when the heart pauses between beats).
If one looks at the physics of pressure, the amount of pressure is related to the flow (volume) times the resistance (P=F X R) that exists within your vessels. If the amount of blood (flow) and/or the resistance goes up, your blood pressure will increase. Lowering the resistance or flow of blood will cause the pressure to drop.
Blood pressure constantly changes throughout the day and is impacted by physical activity, stress and food intake (sodium and caffeine, in particular). Small, short-term fluctuations of blood pressure are normal, but an unhealthy scenario unfolds when the pressure remains elevated for extended periods of time. The excessive pressure (resistance) within one’s arteries puts a huge load on the heart that has the task of pumping out blood to your entire body.
Hypertension accelerates the process of atherosclerosis, or hardening of the arteries, which is a factor contributing to strokes and heart attacks.
8 tips for preventing or managing hypertension
Lose excess weight. This is listed as No. 1 for a good reason. Losing excess weight has proven to be the best way to prevent and manage hypertension. Just dropping 5-10 pounds will almost guarantee a reduction is blood pressure.
Exercise regularly. The good news is that the intensity and effort level necessary to see a reduction in blood pressure is low to moderate. An ideal program would combine aerobic activities such as walking, cycling, swimming or group exercise classes with 30 minutes of weight training. The key is being consistent.
Salt-restricted diets. For those of you who already have been diagnosed with hypertension, it might be a good idea to throw out your salt shaker and watch out for canned, processed foods that are loaded in sodium.
Alcohol restriction. Several studies have shown a connection between high alcohol intakes and hypertension. As with many health and fitness issues, moderation is the key.
Stress management. Yoga, relaxation training and Tai Chi are several classes that may help reduce stress and create an “inner calm” that benefits hypertensive patients. Accumulating 7-8 hours of sleep every night will also aid in stress reduction.
Calcium intake. Ingesting 1,000-1,200 mg. of calcium on a daily basis has been shown to make a modest decrease in hypertension values. Milk, yogurt, cheese and green, leafy vegetables are excellent sources of calcium.
Increased fiber intake. The goal is to consume 25-30 grams of fiber per day. Fruits, vegetables and beans are loaded in fiber. When you traverse down the cereal aisle, look for bran-based cereals.
Smoking cessation. Quitting the smokes will not directly reduce blood pressure, but will greatly reduce the risk for developing other heart-related conditions such as a heart attack or a stroke. Smoking also has been shown to counter the effectiveness of several pharmacological antihypertensive agents.
