23/07/2020
In this time of hardship, each n everyone of us is suffering from one way or the other. As most of the people part of our family are young adults ,we might consider ourselves as safe from the stupid virus. However, the people who requires special care here are the elderly ones. Fathers,Mothers, Grandparents, Uncles ,Aunties we all have in our families that we love ,& are more vulnerable to Covid-19 & needs special attention. Much to our agony,Covid-19 proves to be more fatal against people having 'High Blood Pressure' or 'Hypertension' which nowdays is so common in people like milk in tea.
💉 What is high blood pressure..?
'High blood pressure', or 'hypertension', often has no symptoms, but is a major risk for heart disease and stroke,thus called the 'Silent Killer'.
When the blood flow fails to reach the heart 'Heart-attack' appears,& when the blood flow ceases & fails to reach the brain 'Stroke' happens.
Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg.
Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure that’s 140/80 mm Hg or more is considered high. If your numbers are above normal but under 140/80 mm Hg, you fall into the category of elevated blood pressure. This means that you’re at risk for developing high blood pressure.
'Hypertension' is an extensive topic & we would be covering it in a three part series. Here in 'Part One' ,lets look at '5 Quick Lifestyle Changes' you & your loved elderlies should make in order to reduce blood pressure levels. Let's dive into this,
1.Keep your body moving 🏃♂️:
Exercise is one of the best things you can do to lower high blood pressure.Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.
Not a fan of gym..? Go for walks, jogging ,swiming anything that gets your body moving.
2. Quit Smoking 🚭:
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in to***co are also known to damage blood vessels.
Both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.
So next time you see your Dad indulging in some smoky escapes tell him to QUIT.
3. Dark chocolates may help 🍫:
Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.
While eating massive amounts of chocolate probably won’t help your heart, small amounts may.
the dark chocolate should be 60 to 70 percent cocoa. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation. The benefits are thought to come from the 'Flavonoids' present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels.
4. Reduce your sodium intake & increase potassium 🍟❌:
Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.
The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.
To decrease sodium in your diet, consider these tips:
Avoid processed foods, Don't add extra salt while eating your meals.
Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements.
Milk,Yogurt, Bananas,Oranges,fish, vegetables are few great sources of potassium.
5. Managing the Stress 🧘♂️:
Stress is a key driver of high blood pressure.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.
Listen to some soothing music, Do Meditation, Deep-Breathing, Yoga , avoid Working a lot & Stressful Works.
Reality is harsh. There's no 'Magic-pill' when it comes to lowering blood pressure. Lifestyle plays an important role in treating high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication,which is in our opinion a better option, any given day.
With due respect to all the elderlies ,Share the message with your loved ones,so that they can avoid hypertension & stay safe from Covid-19 😊
Stay healthy, Stay safe,
& Always remember..
'Fitter বাঙালি, Greater বাঙালি।' ❤️
