Suffering from hypertension? Experts share measures to tackle the condition

Having elevated blood pressure levels or hypertension is considered to be common among Indians but not many are aware of the risks associated with the condition which affects over 40 percent of adults According to the National Family and Health Surveyrsquos NFHS latest report 21 percent of women and 24 percent of men of age 15 years and over have hypertension and around 40 percent of adults of age 15 years and over are prehypertensiveOn World Hypertension Day MidDay Digital reached out to Dr Shankar S Biradar MBBS Medical Director Magniflex India to understand how hypertension affects Indians and ways in which people can prevent or manage the symptoms at an earlier stageWhat is hypertension Which part of the body does it affectHypertension also known as high blood pressure is a medical condition in which the blood pressure in the arteries is persistently elevated above the normal range Blood pressure is the force exerted by flowing blood on the walls of blood vesselsHypertension can affect various parts of the body including the heart brain kidneys and eyes among others When left uncontrolled it can lead to severe complications such as heart attack stroke kidney failure and vision loss It is therefore important to manage hypertension through lifestyle changes andor medication to prevent these complicationsWhat are the causes that lead to hypertensionSeveral factors can contribute to the development of hypertension Common causes includeGenetics High blood pressure can run in families suggesting that genetics play a role in its developmentLifestyle factors Certain lifestyle habits such as a diet high in salt and saturated fat lack of physical activity smoking and excessive alcohol consumption can increase the risk of developing hypertensionAge As we age our blood vessels become less flexible and more prone to damage which can increase blood pressureMedical conditions Certain medical conditions such as kidney disease diabetes and sleep apnea can contribute to hypertensionStress Chronic stress can cause the body to produce hormones that can raise blood pressureMedications Certain medications such as some types of birth control pills and cold remedies can raise blood pressureIts important to note that hypertension can often develop without any clear cause and in some cases it may be a combination of several factors that lead to its developmentHow many Indians are impacted by hypertension in the last 5 yearsAccording to the World Health Organization WHO an estimated 629 million adults in India had hypertension in 2019 This number is expected to rise to 795 million by 2025 Hypertension is a major risk factor for heart disease stroke and other chronic diseases It is important to control hypertension to reduce the risk of these diseasesThe WHO also reports that the prevalence of hypertension in India has increased by 2537 in the last 5 years This increase can be attributed to several factors including1 The aging population2 The increasing prevalence of obesity and diabetes3 Changing dietary patterns4 The lack of physical activityThe WHO recommends that adults in India have their blood pressure checked at least once a year If you have high blood pressure it is important to work with your doctor to control it There are several things you can do to control your blood pressure including1 Eating a healthy diet2 Exercising regularly3 Losing weight4 Quitting smoking5 Limiting alcohol consumption6 Taking your medication as prescribed by your doctorBy controlling your blood pressure you can reduce your risk of heart disease stroke and other chronic diseasesHas covid19 played a role in affecting hypertension cases in IndiaYes COVID19 has played a role in enhancing hypertension cases in India The COVID19 pandemic has caused several disruptions to peoples lives including disruptions to healthcare access and disruptions to healthy lifestyles These disruptions have made it more difficult for people with hypertension to manage their conditionSome of how COVID19 has made it more difficult for people with hypertension to manage their condition include1 Lockdowns and other restrictions have made it more difficult for people to get to healthcare appointments2 The economic impact of the pandemic has made it more difficult for people to afford medications3 Stress and anxiety common during the pandemic can worsen hypertension4 People with hypertension are more likely to be hospitalized with COVID19 which can lead to further disruptions to their careAs a result of these disruptions the prevalence of hypertension in India is likely to increase in the coming years People with hypertension need to take steps to manage their condition even during the pandemicWhat are the symptoms of hypertensionIn most cases hypertension does not cause any symptoms which is why it is often called the silent killer This means that many people with hypertension may not even realize they have it until it is detected during a routine checkup or when they experience complications such as a heart attack or stroke However in some cases hypertension may cause the following symptoms1 Headaches2 Dizziness or lightheadedness3 Blurred vision4 Shortness of breath5 Chest pain6 Irregular heartbeatIts important to note that these symptoms are not specific to hypertension and can be caused by other medical conditions as well If you experience any of these symptoms its important to speak with a healthcare professional to determine the underlying causeHow does sleep become instrumental in managing hypertensionGetting enough sleep is vital to manage hypertension Heres how1 Reduces stress Lack of sleep can increase stress levels which in turn can raise blood pressure Getting enough sleep can help reduce stress and lower blood pressure2 Helps regulate hormones Sleep helps regulate hormones that are important for maintaining healthy blood pressure such as cortisol and aldosterone3 Improves overall health Getting enough sleep is important for overall health which can help lower the risk of developing conditions that can contribute to hypertension such as obesity diabetes and heart disease4 Promotes relaxation Good quality sleep promotes relaxation which can help lower blood pressure and improve overall cardiovascular healthTo manage hypertension it is recommended that adults get at least 78 hours of sleep each night for which the selection of the right mattresses plays a vital role to get ideal sleep Present day we have mattresses made of weightinduced memory foam antiallergenic antidustmite by which we have an undisturbed sleep Its also important to maintain a consistent sleep schedule practice good sleep hygiene and speak with a healthcare professional if you are experiencing sleep disturbances or sleeprelated health problemsHow can disrupted sleep patterns affect cause hypertensionDisrupted sleep patterns can contribute to the development and progression of hypertension Heres how1 Increases stress hormones Lack of sleep can cause the body to produce more stress hormones such as cortisol and adrenaline which can raise blood pressure2 Disrupts the bodys internal clock The body has an internal clock that helps regulate blood pressure among other things Disrupted sleep patterns such as shift work or jet lag can disrupt this clock leading to increased blood pressure3 Reduces overall sleep quality Poor sleep quality including difficulty falling or staying asleep can contribute to increased blood pressure4 Contributes to other health problems Disrupted sleep patterns can also contribute to other health problems such as obesity diabetes and heart disease which can all increase the risk of developing hypertensionTo manage hypertension its important to maintain good sleep habits such as establishing a regular sleep schedule creating a relaxing sleep environment avoiding caffeine and alcohol before bedtime and speaking with a healthcare professional if you are experiencing sleeprelated health problemsWhat are some ways one can reduce hypertensionThere are several ways to reduce hypertension and manage blood pressure levels Some of the measures you can take arePhysical exercise1 Aim for at least 150 minutes of moderateintensity aerobic exercise per week such as brisk walking cycling or swimming2 Incorporate strength training exercises such as lifting weights or using resistance bands at least twice a week3 Choose physical activities you enjoy to increase the likelihood of sticking to your exercise routine4 Speak with a healthcare professional before starting a new exercise programDiet1 Follow a hearthealthy diet such as the DASH diet which emphasizes fruits vegetables whole grains lean proteins and lowfat dairy products2 Limit salt intake to no more than 2300 milligrams per day or even less if advised by a healthcare professional3 Reduce consumption of processed and highfat foods4 Limit alcohol consumptionSleep cycle1 Aim for at least 78 hours of good quality sleep each night2 Maintain a consistent sleep schedule even on weekends3 Create a relaxing sleep environment by keeping the bedroom cool dark and quiet4 Selecting a right mattress having gel foam or a cool technology fabric enabling comfortable sleep5 Avoid caffeine and alcohol before bedtimeWellness1 Practice stressreducing techniques such as meditation deep breathing or yoga2 Maintain a healthy weight by adopting a nutritious diet and engaging in regular physical activity3 Quit smoking if applicable4 Follow any medical advice provided by a healthcare professionalIts important to note that these measures may not be sufficient for everyone and healthcare professionals may recommend additional measures such as medication based on individual health needsHow can people improve their lifestyle to keep hypertension at bayThere are several lifestyle changes people can make to help keep hypertension at bay and promote overall cardiovascular health Here are some tips1 Maintain a healthy weight Being overweight or obese increases the risk of hypertension Hence it is important to follow a healthy diet and exercise regularly to maintain a healthy weight2 Follow a hearthealthy diet A diet thats high in fruits vegetables whole grains lean proteins and lowfat dairy products can help lower blood pressure Avoid processed foods and foods high in saturated and trans fats as these can increase blood pressure3 Limit salt intake Consuming too much salt can raise blood pressure Aim to limit salt intake to no more than 2300 milligrams per day4 Exercise regularly Regular exercise can help lower blood pressure and promote overall cardiovascular health Aim for at least 150 minutes of moderateintensity aerobic exercise per week such as brisk walking cycling or swimming5 Quit smoking Smoking can raise blood pressure and increase the risk of heart disease Quitting smoking can improve overall cardiovascular health6 Manage stress Chronic stress can contribute to hypertension Practice stressreducing techniques such as meditation deep breathing or yoga7 Limit alcohol intake Drinking too much alcohol can raise blood pressure Limit alcohol intake to no more than one drink per day for women and two drinks per day for men8 Better sleep Last but not least the most important is to have an uninterrupted sleep of 8 hours which can work only when consumers invest in highquality mattresses like the weight induced memory foam mattress with special fabrics like Outlast which acts like a thermostat and helps in uninterrupted sleep even when there is a variation in the room or body temperatureIts important to note that these lifestyle changes may not be sufficient for everyone and healthcare professionals may recommend additional measures such as medication based on individual health needsAlso Read These superfoods help keep hypertension at bay