10 Sure Ways to Prevent Hypertension
Hypertension is a condition nobody desires to have because of the attendant complications or problems that come with it. Hypertension is really dangerous and could shorten one’s life span by as much as 20 years if nothing concrete is done to control it.
There are a lot of things you can really do to help prevent this condition from developing in your life, or prevent the complications if you already have it. Certain factors known as ‘Triggering factors’ like the trigger of a pistol help to launch the condition if the predisposing factors (especially heredity) are already there in you. Here are some steps you can take to avoid developing hypertension:
1. Reduce salt intake: Your dietary salt (sodium chloride) intake should be reduced to about 4grams per day. You must avoid the temptation to add more salt to your food or soup after it is prepared because salt retains fluid in your system and therefore would elevate your blood pressure.
2. Avoid stimulants: Foods which stimulate the system should be avoided. Some of them include coffee, tea, alcohol, kola nuts and some drugs with caffeine. They increase heart rate and discharge adrenaline thereby raising further the blood pressure.
3. Have enough rest: You should have adequate rest; this includes both physical and mental rest. Avoid excess workload or watching movies late into the night. You should have time to sleep in the night and also take naps during the day. Excessive physical exertion should be avoided.
4. Reduce weight: If you are obese or you are gaining more weight than is necessary you should try and reduce your weight because obesity increases the body surface area and increases the oxygen demand on the heart thereby making the heart work harder than necessary.
5. Medical check-up: Always visit the clinic at least once in three months to have your blood pressure checked. But if you are hypertensive already you should check your blood pressure at least once every two weeks. Regular medical examination should be conducted to detect complications.
6. Avoid saturated fats: Saturated fats are those fats or oils that become congealed at room temperature. They contain cholesterol which can become deposited on the walls of your arteries thereby elevating your blood pressure.
7. Avoid constipation: Frequent constipation should be avoided by taking enough water and by adding fibres to your food because straining on defecation increases your blood pressure. You can also reduce constipation and hypertension by eating more fruits and vegetables.
8. Regular exercises: You should exercise regularly for at least 30 minutes per day and several times a week. This improves blood circulation and proper functioning of the heart and blood vessels. The exercise should however be done moderately each time.
9. Treat illnesses: Diseases of the kidney and other organs should be treated promptly by visiting the hospital or clinic. Early treatment helps to prevent complications that would lead to hypertension in the long run.
10. Find out the cause: If your blood pressure begins to rise rapidly in a short time find out the cause. If it is caused by oral contraceptive drugs, alcohol, stress, etc. they should be eliminated to prevent further worsening the condition.