|
Article of the Day
Hypertension and its Effects, diet &
Hypertension, Exercise and Hypertension
What Is Hypertension?
Hypertension, or high blood pressure, is defined as a reading
of 140/90 on three consecutive measurements at least six hours
apart. The definition varies for pregnant women, where
hypertension is defined as 140/90 on two consecutive
measurements six hours apart. Consistently high blood pressure
causes the heart to work harder than it should and can damage
the coronary arteries, the brain, the kidneys, and the eyes.
Hypertension is a major cause of stroke.
Hypertension is a condition where the blood pressure is
constantly higher than normal. This poses a serious health
risk because it forces the heart to work extra hard. The
effects of hypertension include strokes and heart attacks.
This
astounding statistic is due in large part to various
contributing factors, such as smoking, a diet rich in fat and
cholesterol, and stress. In 95 percent of hypertension cases,
the cause is unknown. Experts are aware of contributing
factors that increase the chances of developing hypertension,
but no one has been able to determine a direct link between
the factors and developing high blood pressure.
Effects
of Hypertension
Hypertension kills! Hypertension (HIGH blood pressure), if
uncontrolled, causes damage to various organs in the body
resulting to other diseases. The organs usually affected are
the following.
1.
Heart – leads to heart attack and heart failure
2. Brain – leads to stroke and internal
bleeding
3. Kidneys – leads to renal failure and the
need for dialysis
4. Eyes – leads to blindness
5. Peripheral Blood Vessels – leads to
peripheral vascular
diseases like limping (claudication) and
tissue death
(gangrene).
Diet and Hypertension
Sodium
intake has been a primary target for hypertension control,
though it is ranked fourth as the lifestyle factor associated
with hypertension. About 50 percent of individuals appear to
be "sodium sensitive." This means that excessive sodium intake
tends to increase blood pressure in these groups of people,
and they do not appear to excrete excessive amount of salt via
the kidneys. Sodium-sensitive individuals include the elderly,
obese individuals, and African Americans. The Dietary
Guidelines for Americans recommend that adults consume no more
than 2,400 milligrams of sodium daily. There are a number of
ways to limit sodium in the diet, including:
-
Do not
use salt at the table
-
Check
food labels for sodium content
-
Choose
unprocessed foods
-
Limit
processed meats and cheeses
-
Limit
pickled meats and vegetables
-
Limit
salty snacks
-
Limit
intake of soy sauce, BBQ sauce, and other condiments and
foods that may be high in sodium
Potassium supplements (2–4 grams daily) have been shown to
moderately decrease blood pressure. Fruits and vegetables are
excellent sources of potassium. The Dietary Guidelines for
Americans recommend that adults consume at least 3,500
milligrams of potassium daily. A diet high in fruits and
vegetables has been linked to a decreased risk of both
hypertension and stroke. Foods high in omega-3 fatty acids
have positive effects on hypertension and cardiovascular
disease by relaxing arteries and thinning the blood. In
addition, several studies have demonstrated that individuals
with hypertension may benefit from daily doses of calcium
(800 mg) or magnesium (300 mg).
Exercise and Hypertension
The
current intensity recommendation for hypertensive individuals
is to use low to moderate intensity exercise.
Research shows that low to
moderate intensity (60-80% of MHR) aerobic exercise can lower
systolic blood pressure by 5-25 mm Hg and diastolic blood
pressure by 3-15 mm Hg in mild to moderate hypertensive
individuals. When using exercise as a mode of managing
hypertension, follow these key steps:
1.
Warm up for no less than 5-10 minutes to ensure an appropriate
preparation for the cardiovascular system. This ensures no
sudden changes in blood pressure.
2. Do some Yoga exercises for hypertension such as, Surya
Namaskar Asana, Santulam Asana, Pawanmukta Asana, Uttanpada
Asana and Shava Asana (this is a very beneficial Asana
for HBP).
3. One should Maintain exercise intensity below 80% MHR.
Evidence exists that exercise intensity above this does not
produce beneficial effects on blood pressure.
4. Emphasize non weight-bearing activities, as most
hypertensive are obese or elderly.
5. A duration of 20-30 minutes of exercise is
recommended. Allow for adequate progression up to 60
minutes-which will also help promote weight loss.
6.
Exercise at least four times per week (although exercising
everyday is preferable. An acute bout of exercise will reduce
blood pressure for several hours.
7.
Cool down for 5-10 minutes to prevent dizziness,
light-headedness and fainting.
8. During weight training,
holding one's breath should be avoided because it can result
in large fluctuations in blood pressure and increase the
potential of passing out or, in some individuals, possibly
result in life threatening events such as abnormal heart
rhythms. Avoid exercises that
require lifting weights above the head ie. Shoulder press.
Top short listed articles
Being
physically active is one of the most important steps you can
take to prevent or control high blood pressure. It also helps
reduce your risk of heart disease. It doesn't take a lot of
effort to become physically active. The following guidelines
form National Institute of Health tells us how.....
read more from the link given
below
http://holisticonline.com/Remedies/Heart/hypert_exercise.htm
Dynamic exercise is more effective than static in lowering
blood pressure. Walking and running do not cause a sustained
increase in blood pressure and perhaps represent the most
suitable endurance exercises for a person with Hypertension....
read more from the link given below
http://au.health.yahoo.com/041101/25/1uxa.html
When a
patient has
hypertension or
high blood pressure, the
force of blood against the artery walls is too strong.
Hypertension is known as a silent killer because the symptoms
do not appear until it is severely high. You may not be aware
you have hypertension....read more from the link given
below
http://www.wisegeek.com/what-is-hypertension.htm
Top Referred
Sources / Websites for Today's Topic.
(Please log on to below links to find more detail of today's
topic)
http://www.nhlbi.nih.gov/hbp/treat/treat.htm
http://hyper.ahajournals.org/
http://www.ncfh.org/pateduc/en-hyper.htm
http://ezinearticles.com/?The-Hypertension-and-Exercise-Connection&id=93057
http://www.noah-health.org/en/blood/hypertension/what/index.html
http://www.faqs.org/nutrition/Hea-Irr/Hypertension.html
http://en.wikipedia.org/wiki/Exercise_hypertension
http://www.hhp.umd.edu/KNES/research/exbiochem/research.html
Details
about Fitness Trainer Courses offered by GFFI -:
|
