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Nearly 150 million Americans have some level of high blood pressure, and many of them are unaware, because the condition carries few symptoms until its later stages. As you get older, your body changes in ways that contribute to rising blood pressure levels.
Our functional medicine approach at The Well for Health in Mooresville, North Carolina, considers high blood pressure from a complete wellness point of view. It’s not enough to treat blood pressure levels with medication only, and there’s much you can do to help your condition with lifestyle modifications.
Our blog this month targets those near or past their 50th birthdays, describing some simple ways that you can improve your blood pressure performance or keep it low in the face of aging.
When your heart beats, it pumps blood out to your body through the arteries. The contract-and-release nature of your heart’s operation means that pressure in the arteries peaks as your heart contracts, subsiding until the next beat, about 60-80 times per minute.
The pressure of blood when your heart beats is called the systolic pressure, while diastolic blood pressure is the level when your heart rests between beats. These levels can be measured using a blood pressure cuff, medically known as a sphygmomanometer.
When either the systolic or diastolic reading climbs above certain levels, you have high blood pressure. In the United States, this is defined by a systolic level of 130 or higher, and/or a diastolic level of 80 or higher.
There’s no secret to keeping blood pressure under control. In fact, many of the steps you can take are strong practices for your overall health too. Consider these changes and how you can work them into your current lifestyle.
Unless you’re already at your ideal body mass level, any additional weight loss can help you reduce your blood pressure. Losing even 5-10 pounds can make a difference.
There’s no need to join a gym or hire a personal trainer. Adding 30 minutes of moderate, low-impact activity like walking, biking, or swimming five times a week is another easy adjustment with the high potential for improved blood pressure numbers.
The Dietary Approaches to Stop Hypertension (DASH) eating plan is a versatile way to incorporate low-fat dairy, fruits, vegetables, and whole grains into your menu, while focusing on lean meats, healthy fats, and lower sodium levels.
Dropping your alcohol intake to less than one drink a day and eliminating smoking and other nicotine use can dramatically lower your blood pressure levels.
Taking the time to establish a consistent and restful sleep routine pays off in many ways, including lower blood pressure. Talk to us about conditions like leg cramps and sleep apnea, which may be preventing your body from receiving the full benefits of a night’s sleep.
Contact The Well for Health to schedule a blood pressure consultation. We’ll review your levels and lifestyle and advise you on the best ways that you can manage blood pressure after turning 50. Call our appointment hotline at 704-459-5296 to book your visit today.
