Dr. Manoj Sharma-
Dr. Sharma is a Professor and Chair of the Social and Behavioral Health Department and an Adjunct Professor in Internal Medicine at the University of Nevada, Las Vegas (UNLV). He is a global expert in health promotion.
A recent review published by the American College of Cardiology (ACC) compared the updated blood pressure guidelines from the European Society of Hypertension (ESH). The chief difference between the criteria for the cutoff for hypertension in the US was ≥130/80 while in Europe was ≥140/90 mmHg. The guidelines in India are also akin to the European guidelines. This has caused some confusion. The US criterion is more stringent than the European and Indian criteria and can be seen as classifying a larger number of people as being hypertensive and needing medication. With age blood pressure is likely to rise due to stiffening of the arteries and one can delay the starting of medication by following some steps.
The first of these is to restrict salt intake. The guidelines say not to consume more than 2,400 mg/day but the average person is consuming way more than that due to eating processed foods, restaurant meals, etc. We should make all possible attempts at reducing salt intake even below the prescribed levels because of the hidden sodium content in many food products.
Second, studies have shown that people exposed to stress, anger, and anxiety have a greater preponderance of developing high blood pressure. We must practice daily relaxation, meditation, proper sleep, coping effectively with stressors, work-life balance, regular physical activity, and eating healthy.
Within the domain of sleep comes the condition called sleep apnea which is a disorder in which a person stops and restarts breathing several times during the night. This is often associated with snoring. This condition needs to be treated commonly using continuous positive airway pressure (CPAP). Also, an unpredictable sleep pattern has been associated with rising blood pressure. So, regulating the circadian rhythm by having proper sleep time and waking time is essential.
Talking about healthy eating, consuming fruits and vegetables is very helpful in maintaining healthy blood pressure. Many fruits and vegetables are rich in potassium (such as bananas, dried fruits, potatoes, etc.) which counteracts the effects of sodium. There is no need to take supplements of potassium which may be harmful if not recommended by a healthcare provider. Further, added sugars in the foods that we consume also drive the blood pressure higher and we must choose foods prudently by reading labels to avoid added sugar foods.
Alcohol consumption should be avoided because it raises blood pressure both in the short-term as well as long term. Likewise, smoking is also quite detrimental to blood pressure. It makes sense to quit both habits.
Studies have also shown that holding a full bladder for a long time is also harmful to maintaining blood pressure. Hence, preemptive emptying of the bladder must be practiced.
Finally, maintaining a healthy social life and being socially connected is also a helpful antidote for combating hypertension. It relieves stress and fosters bonds. At the same time overdoing this can be stressful too. So, an optimum balance of socialization with like-minded people is beneficial.
