health Matters
High Blood Pressure
What You Don’t Know Could Hurt You
by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing Center
High blood pressure affects one in three Americans, yet many people with the condition don’t know they have it.
Uncontrolled high blood pressure raises the risk for heart disease, stroke, aneurysm, damage to your kidneys, and erectile dysfunction.
Fortunately, high blood pressure is treatable and preventable.
Here are some reasons you should monitor your blood pressure and, if need be, get it under control.
1. Recent studies show that high blood pressure is linked to a higher risk for dementia, a loss of cognitive function. Timing also seems to matter. Evidence suggests having uncontrolled high blood pressure during midlife (age 45 to 65) creates a higher risk for dementia later in life.
2. Young people can have high blood pressure, too. About one in four men and nearly one in five women, aged 35 to 44, has high blood pressure.
High blood pressure is a leading cause of stroke, a condition that is on the rise among younger people. Experts think the increased risk for stroke among young adults is a direct result of the rising rates of obesity, high blood pressure, and diabetes—conditions that are preventable and treatable.
3. High blood pressure is sometimes called the “silent killer.” Most people with high blood pressure don’t have any symptoms, such as sweating or headaches. Because many people feel fine, they don’t think they need to get their blood pressure checked.
4. Living a healthy lifestyle can help keep your blood pressure in a healthy range and lower your risk for heart disease and stroke. A healthy lifestyle includes:
Eating a healthy diet of unprocessed foods;
Maintaining a healthy weight;
Getting enough physical activity;
Not smoking; and
Limiting alcohol use.
5. Women and minorities face unique risks when it comes to high blood pressure.
Women with high blood pressure who become pregnant are more likely to have complications during pregnancy than those with normal blood pressure. High blood pressure can harm a mother’s kidneys and other organs, and it can cause low birth weight and early delivery. Certain types of birth control can also raise a woman’s risk for high blood pressure.
African American men and women have higher rates of high blood pressure than any other race or ethnic group. These individuals are also more likely to be hospitalized for high blood pressure. Experts think this is related to higher rates of obesity, diabetes, and stroke among this group.
Healthy Lifestyle Changes
Choose heart-healthy whole foods and try to stay away from processed foods, fast foods, and sugar.
Avoid or limit alcohol. The American Heart Association recommends that people who choose to drink alcohol limit their consumption to no more than one drink per day for women and two drinks per day for men.
Get regular physical activity. Many health benefits result from being physically active and getting the recommended amount of physical activity each week. Studies have shown that physical activity can help lower and control high blood pressure levels. Even modest amounts of physical activity may help. Aim for a healthy weight. If you are an adult who is overweight or obese, losing 5 percent to 10 percent of your initial weight can improve your health and improve blood pressure readings.
Quit smoking. Smoking is a risk factor for high blood pressure, which can lead to heart attack and stroke. Secondhand smoke can also raise your blood pressure.
Manage stress. Learning how to manage stress and cope with problems can improve your mental and physical health. Learning relaxation techniques, talking to a counselor, and finding a support group can all help.
Get enough good-quality sleep. The recommended amount for adults is seven to nine hours of sleep per day, so develop healthy sleep habits by going to sleep and getting up at regular times, following a calming bedtime routine, and keeping your bedroom cool and dark.
Potassium works along with sodium to control your body’s fluid balance; sodium draws water into your blood, raising the pressure, while potassium has the opposite effect. By increasing your intake of potassium-rich foods, while reducing your intake of those high in sodium, you are more likely to achieve a favorable blood pressure.
Ensuring your diet is rich in fruit and vegetables will help you increase your potassium intake, but nuts and seeds are also a good source of this mineral. However, if you have chronic kidney disease, it may not be appropriate for you to increase your dietary potassium intake.
Magnesium lowers blood pressure by encouraging the muscles in your blood vessels to relax. Foods rich in magnesium are green leafy vegetables, nuts, beans, peas, lentils, avocados, and bananas.
Folate is one of the B vitamins and lowers levels of homocysteine, which is generated from chemical reactions in the body and is associated with an increased risk of cardiovascular disease. One of the mechanisms through which homocysteine is thought to exert its effects is damaging the arteries, which allows the buildup of fatty deposits, narrowing the blood vessels.
However, research also links high levels of homocysteine with raised blood pressure, suggesting that a diet containing plenty of folate may benefit blood pressure. Plant-based foods supply the most folate. Good options are green leafy vegetables, pulses, avocados, citrus fruits, and berries.
While you are probably familiar with the antioxidants vitamin C and E, beta-carotene and a range of other plant nutrients also have antioxidant activity. These protective nutrients neutralize free radicals, which if left unchecked go on to damage cells in the body, including the cells in your blood vessels. Maintaining the health of your blood vessels keeps them supple, reducing the risk of high blood pressure.
One of the best ways to improve your antioxidant status is through a diet rich in fruit, vegetables, nuts, and seeds, which are all rich in arterial protective phytonutrients.
Changing habits can be hard, so try making one change at a time. Add another change when you feel comfortable with the previous one. You’re more likely to manage your blood pressure when you practice several of these healthy lifestyle habits together.
If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107 in Frederick. Check out the website at www.doctorlo.com.
The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.
