What is hypertension?
Although the term "Hypertension" may seem unsettling, it refers to elevated blood pressure. It occurs when the force of blood against the walls of arteries becomes excessive, which can have serious consequences for our health.
According to the National Population Health Survey 2021, about one in six (15.7%) Singapore residents aged 18 to 74 years reported that they had hypertension (or high blood pressure).
What are the different ranges of blood pressure?
Blood pressure readings are usually expressed as two numbers: systolic and diastolic. Systolic is the higher number, representing the pressure in the arteries as the heart beats. The lower number indicates Diastolic bp and is the pressure in the arteries when the heart is at rest between beats. Normal blood pressure is around 120/80 mm Hg. Prehypertension is when the blood pressure ranges between 120-139 systolic and 80-90 diastolic. High blood pressure is classified as:
Stage 1 (140-159 systolic and 90-99 diastolic)
Stage 2 (>160 systolic and >100 diastolic)
If left unchecked, hypertension can lead to health problems, such as heart disease, stroke, and even kidney failure. However, it's essential to know that hypertension can be managed effectively with adequate treatment and lifestyle changes. Hypertension can affect everyone, but taking preventive measures as soon as you experience symptoms, can help you manage it even if you have already been diagnosed.
Lifestyle changes to keep hypertension at bay:
Hypertension is manageable with lifestyle changes. It can help you keep hypertension at bay or improve your quality of living with hypertension by making adjustments or following these tips.
Maintain healthy weight
When you carry excess weight, your heart has to work harder to pump blood, which may raise your blood pressure. By losing as little as 5-10% of your body weight, you may notice a significant improvement in your blood pressure.
Stop smoking and drinking excessively
You know that smoking is not just bad for your lungs; it can also wreak havoc on your blood vessels, making them narrower and causing your blood pressure to skyrocket. Alcohol abuse can cause blood pressure to rise quickly. Blood pressure rises momentarily when more than three drinks are consumed at once, but frequent binge drinking can cause a long-term spike in blood pressure.
Exercise regularly
Regular exercise can help reduce blood pressure and improve heart health. Exercise makes the heart stronger and more efficient, which lowers blood pressure. It also reduces stress and helps maintain a healthy weight. Exercises like a brisk walk, cycling, or swimming are great for managing hypertension. Please check with your doctor before starting any new exercise routine, especially if you have been diagnosed with Hypertension or have any other health concerns.
Reduce salt intake
It's suggested to limit salt consumption to less than 2,300 mg per day, which equals approximately a teaspoon of salt. Cutting back on packaged and processed foods can really help reduce your salt intake and lower your blood pressure readings. You can swap out high-sodium treats for healthier options like fresh fruits and veggies, nuts, and whole-grain crackers.
Manage your hypertension effectively with MyHealth360:
Hypertension is a condition that requires proper management and attention. It can be managed effectively by taking active steps and making changes to your lifestyle habits. The management of hypertension can be achieved with the help of medical experts and various resources at your disposal.
With MyHealth360 shop, prioritize your health with a comprehensive health screening. Book now and take proactive steps towards managing your hypertension.
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