Practicum
on Lifestyle Disease
Lifestyle diseases are defined as diseases linked with the way people live
their life. These are non-communicable diseases. This is commonly caused by lack of physical activity, unhealthy eating, alcohol, drugs and smoking.
Diet and lifestyle are major factors thought to influence susceptibility
to many diseases. Here, I am discussing about Hypertension.
Hypertension is another name for high blood
pressure. It can lead to severe health complications and increase the risk of
heart disease, stroke, and sometimes death. Blood pressure is the force that
a person’s blood exerts against the walls of their blood vessels. This pressure
depends on the resistance of the blood vessels and how hard the heart has to
work. Almost half of all
adults in the United States have high blood pressure, but many are not
aware of this fact. Hypertension is a primary risk factor for cardiovascular
disease, including stroke, heart attack, heart failure, and aneurysm. Keeping blood pressure under
control is vital for preserving health and reducing the risk of these dangerous
conditions. In this practicum, we explain how blood pressure increase, how to monitor it, and ways to keep
it within a normal range.
What Is
"Normal" Blood Pressure?
A blood pressure reading is written
like this: 120/80. It's read as "120 over 80." The top number is
called the systolic, and bottom number is called the diastolic. The ranges are:
- Normal: Less than 120 over 80
(120/80)
- Elevated: 120-129/less than 80
- Stage
1 high blood pressure: 130-139/80-89
- Stage
2 high blood pressure: 140 and above/90 and
above
- Hypertension
crisis: higher
than 180/higher than 120 -- See a doctor right away
If your blood pressure is above the
normal range, talk to your doctor about how to lower it.
Causes
of Hypertension
The exact
causes of high blood pressure are not known, but several things may play a
role, including:
Symptoms of
Hypertension
Most people with high blood pressure have no
signs or symptoms, even if blood pressure readings reach dangerously high
levels. A few people with high blood pressure may have headaches, shortness of
breath or nosebleeds, but these signs and symptoms aren't specific and usually
don't occur until high blood pressure has reached a severe or life-threatening
stage.
How
to cure Hypertension
Lifestyle adjustments are the standard,
first-line treatment for hypertension.
1) Regular physical exercise - Current
guidelines recommend that all people, including those with hypertension, engage
in at least 150 minutes of moderate
intensity, aerobic exercise every week, or 75 minutes a week of high intensity
exercise. People should exercise on at least 5 days of the week. Examples of
suitable activities are walking, jogging, cycling, or swimming.
2) Stress reduction -Avoiding or learning to manage stress can help a
person control blood pressure. Meditation, warm baths, yoga, and simply going on long walks are
relaxation techniques that can help relieve stress. People should avoid
consuming alcohol, recreational drugs, tobacco, and junk food to cope with
stress, as these can contribute to elevated blood pressure and the
complications of hypertension.Smoking can increase blood pressure. Avoiding
or quitting smoking reduces the
risk of hypertension, serious heart conditions, and other health issues.
3) Medication -
People can use specific medications to treat hypertension. Doctors will often
recommend a low dose at first. Antihypertensive medications will usually only
have minor side effects .Eventually, people with hypertension will need to
combine two or more drugs to manage their blood pressure.
4) Diet
- People can prevent high blood pressure by following a heart-healthy diet.
> Reducing
salt intake - People’s average salt intake is between 9 grams (g) and 12 g per
day in most countries around the world. The World Health Organization (WHO)
recommend reducing intake to under 5 g a day to help decrease the
risk of hypertension and related health problems. Lowering salt intake can
benefit people both with and without hypertension.
> Moderating
alcohol consumption -Moderate to excessive alcohol consumption can increase
blood pressure.A healthcare provider can help people reduce consumption if they
find it difficult to moderate their alcohol intake.
> Eating more
fruit and vegetables and less fat-People who have high blood pressure or people
at high risk of developing high blood pressure should eat as little saturated
and total fat as possible. Instead, experts recommend:
- whole
grain, high fiber foods
- a
variety of fruit and vegetables
- beans,
pulses, and nuts
- fish
rich in omega-3 twice
a week
- nontropical
vegetable oils, for example, olive oil
- skinless
poultry and fish
- low
fat dairy products
It
is important to avoid trans fats, hydrogenated vegetable
oils, and animal fats, as well as large portion sizes. Some fats, such as those
in oily fish and olive oil, have protective effects on the heart. However,
these are still fats. While they are typically healthful, people with a risk of
hypertension should still include them in their total fat intake.
5)
Managing body
weight -Excess body weight can
contribute to hypertension. A fall in blood pressure usually follows weight
loss, as the heart does not have to work so hard to pump blood around the
body.A balanced diet with a calorie intake that matches the individual’s size,
sex, and activity level will help.