Hypertension, or high blood pressure, is a health problem that gradually damages the body internally without any specific symptoms. It is also known as the 'silent killer' because by the time symptoms appear, a lot of damage has already occurred in the body. Today's hectic life, poor diet, and stressful routine have made this disease common. However, if it is addressed at the right time, it can be completely controlled.
What is Hypertension?
Hypertension occurs when the blood pressure in our arteries becomes higher than normal. Normal blood pressure is considered to be 120/80 mmHg, but when it reaches 140/90 mmHg or higher, it is considered high blood pressure. Prolonged high blood pressure directly affects organs like the heart, kidneys, and brain.
Main Causes of Hypertension
1. Excessive Salt (Sodium) Intake
Consuming too much salt in our daily diet is the biggest cause of increased blood pressure. Salty snacks, fast food, pickles, and canned foods contain very high amounts of sodium.
2. Lack of Physical Activity
People who are not physically active are more likely to develop hypertension. A sedentary lifestyle gradually increases blood pressure.
3. Stress and Mental Pressure
Being constantly under stress and worrying puts pressure on the nerves, which increases blood pressure. Office pressure, family responsibilities, and feelings of insecurity can be the cause.
4. Smoking and Alcohol Consumption
Cigarettes and alcohol both constrict blood vessels, which increases blood pressure. Prolonged consumption of these can cause heart diseases.
5. Sleep Problems (Sleep Apnea)
The problem of repeatedly stopping breathing during sleep, known as sleep apnea, is associated with hypertension. This problem puts extra pressure on the brain and heart.
6. Side Effects of Certain Medications
Sometimes certain medications, such as painkillers or hormone-related drugs, can affect blood pressure.
7. Hereditary Factors
If someone in your family has had high blood pressure, you are more likely to be affected.
Dangers of Hypertension
- Heart Diseases: Continuous high blood pressure increases the risk of heart attack or heart failure.
- Risk of Stroke: Increased pressure on the brain's blood vessels can lead to a brain stroke.
- Kidney Damage: The kidneys can gradually deteriorate due to the effect on the kidney's blood vessels.
- Impact on Eyesight: Increased blood pressure in the eye's blood vessels can lead to vision loss.
Prevention and Treatment of Hypertension
1. Reduce Salt Intake
Try to eat less than 5 grams of salt per day. Avoid fast food, canned goods, and pickles.
2. Eat a Healthy and Balanced Diet
Eat fruits, vegetables, whole grains, and low-fat dairy products. Avoid fried and fatty foods.
3. Maintain Weight
Obesity is a major cause of high blood pressure. Losing weight helps control BP automatically.
4. Exercise Regularly
Walking briskly, doing yoga, or cycling for at least 30 minutes every day is beneficial.
5. Stay Away from Stress
Keep yourself mentally calm by giving time to yoga, meditation, music, or hobbies.
6. Quit Smoking and Alcohol
These are the biggest enemies of your health. Quitting can control BP to a great extent.
7. Get Enough Sleep
It is important to get 7-8 hours of deep sleep at night. Lack of sleep can worsen hypertension.
8. Get Regular Checkups
Be sure to get your blood pressure checked every 3-6 months so that treatment can be started before the situation worsens.
Hypertension is not a minor illness. It slowly weakens the body from within. But the good thing is that it can be prevented and controlled with a little discipline and understanding. So, pay attention to your lifestyle now, so that the heart, brain, and body can remain healthy in the future.
