Table of contents:
- He alth Disorders Related to Blood Pressure
- How to Measure Blood Pressure
- Tips to Maintain Normal Blood Pressure
Everyone's normal blood pressure can be different. This can be influenced by age to gender. Well, it is important to monitor and maintain normal blood pressure to avoid various he alth problems that can be caused
Adults with he althy body conditions generally have normal blood pressure around 90/60 mmHg to 120/80 mmHg. The numbers 90 and 120 indicate the pressure when the heart pumps blood throughout the body or commonly called the systolic pressure.
Meanwhile, the numbers 80 and 60 indicate the level of pressure when the heart rests for a while before pumping blood again, also known as diastolic pressure.
A person's normal blood pressure can go up or down, depending on the physical activity they do, the he alth of their blood vessels, and the emotional state they are in. So, you don't have to worry if your blood pressure is different from other people's, as long as the number isn't consistently high or low for a long time.
He alth Disorders Related to Blood Pressure
If your blood pressure is always high or low for a long time, this needs to be watched out for because it can be a symptom of a blood pressure disorder. The following are the types of he alth problems related to blood pressure:
Hypertension is a condition when blood pressure is at 130/80 mmHg or more. This condition sometimes has no symptoms, so people with hypertension do not know that their blood pressure is above normal.
If not treated immediately, hypertension can cause complications, such as heart disease, heart attack, to stroke. In addition, this condition can also cause visual disturbances and even kidney failure.
There are several factors that can increase the risk of hypertension, including:
- Over 55 years old
- Excessive consumption of alcoholic or caffeinated beverages
- Rarely exercise
- Excessive consumption of s alt
- History of hypertension, diabetes, or heart disease in the family
Hypotension is a condition when blood pressure is below 90/60 mmHg. Low blood pressure is generally relatively mild and does not harm the sufferer.
However, hypotension that occurs for a long time can increase the risk of complications, such as problems with the heart or brain.
In addition, low blood pressure also needs to be watched out for if the sufferer shows symptoms, such as nausea, dizziness, fatigue, dehydration, rapid or shallow breathing, and fainting.
There are several factors that can increase a person's risk of experiencing hypotension, including:
- Addison's Disease
- Excessive consumption of alcoholic beverages
- Effects of drugs, such as antidepressants, alpha or beta blockers, levodopa (a drug for Parkinson's), and sildenafil
- Heart failure
How to Measure Blood Pressure
Measuring blood pressure is the only way to know whether blood pressure is normal or not. You can measure your blood pressure independently at home using a sphygmomanometer or ask a nurse or doctor for help at a clinic or hospital.
You should not smoke, avoid drinks containing caffeine, and do not do strenuous activities at least 30 minutes before taking blood pressure measurements, so that the results are accurate.
If your blood pressure is between 120/80 mmHg and 139/89 mmHg, maintain this condition by eating a balanced nutritious diet and exercising regularly. You need to be alert if your blood pressure reaches 140/90 mmHg or more.
If that happens, you should consult a doctor. The doctor will reconfirm your blood pressure, detect the cause, and take appropriate treatment according to your he alth condition.
Besides, you also have to stay alert with hypotension. Although relatively mild, you are still advised to check blood pressure regularly. This is done to prevent complications.
Tips to Maintain Normal Blood Pressure
You can maintain normal blood pressure by living the following he althy lifestyle:
1. Eating nutritious food
Consuming nutritious food is one way to keep blood pressure normal. It is recommended that you eat vegetables, low-fat foods, whole grains, and low-fat foods and drinks.
For those of you who have a history of high blood pressure, avoid foods that contain saturated fat, such as red meat, butter, offal, and fried foods. Also limit the consumption of foods that contain a lot of s alt, such as fast food and packaged potato chips.
Meanwhile, for those of you who often experience low blood pressure, there are several types of foods that can be consumed, such as green vegetables, chicken meat, eggs, s alted fish, s alted eggs, and fruits that contain a lot of water, such as watermelon..
2. Limiting caffeine intake
Caffeine consumption in excess or in the long term is believed to increase blood pressure. To maintain normal blood pressure, it is recommended that you reduce your intake of caffeinated beverages, such as coffee, tea, and soft drinks, and consume more mineral water.
On the other hand, someone with a history of low blood pressure is recommended to consume caffeinated drinks. However, the amount needs to be limited and avoid consuming these types of drinks at night.
3. Exercise regularly
Regular physical activity or exercise for at least 30 minutes every day can maintain normal blood pressure.
For those of you who suffer from hypertension, regular physical activity can lower blood pressure to a safer number. Some examples of physical activities that can be done, such as walking, cycling, and swimming.
4. Managing stress
The hectic daily activities can cause you stress. However, stress that is not managed properly can increase the risk of developing high blood pressure.
To relieve stress, you can do some stress management techniques, such as breathing exercises, meditation, and Pilates exercises.
Monitoring and maintaining normal blood pressure can help you control your overall he alth condition. If you experience symptoms of hypertension or hypotension, you should immediately consult a doctor so that further examination can be carried out and given the right treatment.