High blood pressure? Tell me about it!
Perhaps if I start by describing the last 7 -10 days, you’ll understand why I felt compelled to write a blog on high blood pressure.
A very painful and random spider bite (YES, a spider bite!) resulted in 3 hospital visits to stop an allergic reaction and infection spreading from my ankle up my leg.
My phone broke. Cue overwhelming stress and hours wasted trying to sort out a new one.
Microsoft locked me out of my work email for 1 MONTH. Apparently if you try to change your security information (I was trying to add my telephone number to my Outlook account for a back-up option in case I get locked out of my account which ironically LOCKS ME OUT of my account!) you have to wait for 4 weeks before they let you back in.
I locked myself out of my apartment. Luckily the cleaner was not far, and managed to let me in, but I still had some time to sit, stress and sulk as I waited.
So, needless to say – I experienced high blood pressure this week, and it really didn’t feel good! Fortunately, I am in tune with my body given the nature of my job, and know how to make adjustments pretty quickly to reverse it, but many are not. So hopefully the following points help you, if you are someone who has a history of high blood pressure or experiencing it right now due to stressful times or things happening in your life.
Why is it bad?
High blood pressure is also known as hypertension. It means your heart has to work harder to pump blood around your body. High blood pressure is no joke. It can lead to heart and circulatory diseases, such as a heart attack or stroke.
What’s a normal or healthy blood pressure range?
Normal is anything between the 90-120 systolic range over 60-80 diastolic range. Systolic (top number) records the pressure when the heart beats and diastolic (bottom number) records the heart at rest between beats. My blood pressure reading at the hospital was 165/90 in comparison to my regular blood pressure reading of 110-115 over 60-75.
During moments of acute stress, here’s what I do to try and stay calm:
Sit still and control my breathing: Exercise and movement increases your blood pressure, so in moments of acute stress like the last week or so, I try to sit still and just focus on slowing my breathing. I literally count to 5 as I take a breath in, then count to 5 as I breathe out. If 5 is too long for you, try counting to 3. The focus on controlling your breathing helps to slow down your heart rate, to keep you calm. I did this in the hospital last week and I found it really helped.
Take a walk: As soon as I’d got off the phone and web chats trying to sort out my phone (very stressful) I went for a slow gentle walk. Walking can help lower your blood pressure and of course has other physical and mental benefits too. I find I need to just take a moment away from what is stressing me, and just get some fresh air and reset.
Listen to music: I’m a huge music lover, and find it can be a mood enhancer. In stressful moments, I’ll stick my headphones in (when out for a walk) and just play something upbeat or relaxing. It refocuses my mind away from what is happening in the moment, to help pick up my mood or make me feel a little calmer.
Phone a friend: Getting things off your chest and laughing can help to lower your blood pressure. Try it! Instead of trying to internalise everything, pick up the phone and call someone you know who will make you laugh, or help to make you feel better. Just getting the stress out of your head and talking can help!
What can you do to help lower your blood pressure long-term?
I’ll start by making clear that I am not a doctor or medical professional, so please seek expert advice before making changes. Especially if you are on medication for high blood pressure. The following points are suggested guidelines to help you manage your blood pressure on a daily basis:
Reduce stress: Even the stress levels I experienced for a short basis (7-10 days) resulted in my blood pressure increasing pretty drastically. I felt uncomfortable and could feel my heart pumping way too quickly in my chest. This type of stress over a prolonged period can be serious. Take regular breaks if your job is stressful. Go for walks. Meditate. Exercise. Remove the stress element all together if you can.
Reduce salt: Reducing salt (sodium) can reduce blood pressure. Consume less than a teaspoon per day as per recommended daily guidelines, and avoid adding extra to meals. Avoid snacking on very salty foods, such as crisps and salted nuts and pretzels. Opt for unsalted where ever possible.
Reduce your weight: Weight loss is an effective way to lower your blood pressure and support a healthy heart. If you are overweight, your heart has to work harder to pump blood around the body. Even dropping a few kilos will have benefits to your heart, your energy levels and your confidence, which will all result in a reduction of your blood pressure.
Stop smoking: Even with all the health warnings out there, I’m still surprised to see so many people smoking. In short, smoking kills. It clogs up and damages your arteries which accelerates your blood pressure.
Be more active: Be more physically active. Aim to exercise 3-4 days per week, walk more on a daily basis (aim for 10,000 steps per day as a recommended guideline) and focus on increasing your overall ‘NEAT’ (non-exercise activity thermogenesis) which is all activity that isn’t exercise – walking, taking the stairs versus the lift, getting off the bus a stop earlier to get in more steps, washing the car, housework, gardening etc. This type of activity actually burns a higher percentage of your daily calorie intake in comparison to exercise, so focus on moving more and sitting less.
Watch what you eat & drink:
Limit your intake of saturated fat: This is the bad kind of fat. The kind that clogs up your arteries, and raises your blood pressure. E.g. cakes, biscuits, sugary cereals, creamy sauces, deep fried food.
Get your 5 a day: Consume 3-5 portions of healthy fruit & vegetables each day.
Eat more fish: Aim to eat 1-2 portions of oily fish each week. Fresh fish is the ideal option, but even the canned kind (tuna) is OK, but avoid fish canned in brine, as brine is basically salt water.
Increase your fibre: Include a wide variety e.g. beans, pulses, nuts, whole grains, wholemeal pasta, wholemeal bread. Aim for 3 servings each day.
Reduce alcohol: 14 units (glass of wine = 2 units) is the maximum recommended intake per week. Limit to 2-3 glasses of wine per week ideally, and perhaps consider other options which contain less units. For example, a single shot of gin contains 0.9 units.
Limit caffeine intake: Speaking from experience, too much caffeine had a bad impact on my blood pressure in previous years. I use to think nothing of drinking 2-3 coffees per day (Starbucks regular coffee contains 2 shots of espresso, so each day I was having on average 6 shots) but after seeing a significant reduction in my blood pressure from limiting my intake, I feel calmer. I don’t experience the same heart palpitations I was getting. Try limiting your caffeine intake per day to 1-2 cups maximum. If you are someone who likes energy drinks, pay attention to the level of caffeine found in a can/bottle.
I recommend checking your blood pressure regularly. Monthly if possible. I personally take 1 reading a week just to keep an eye on it, and make sure I am maintaining good heart health and a balanced lifestyle. It is a helpful way to determine if/how stressed you are, and help to identify if you need to make lifestyle changes. If you have your own blood pressure monitor (can be purchased on Amazon) aim to take it in the morning before you eat or drink anything, and before exercising for a more accurate reading.
If you are looking to make lifestyle changes and start a new health & fitness journey, get in touch. I’d love to help you!
