lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.
here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.
1. Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.
Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.
In general:
Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.
2. Exercise regularly
Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.
If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing. You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity. Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to your doctor about developing an exercise program.
3. Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:
Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
Be a smart shopper. Read food labels wh en you shop and stick to your healthy-eating plan whenyou're dining out, too.
4. Reduce sodium in your diet
Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.
The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.
To decrease sodium in your diet, consider these tips:
Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
Ease into it. If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
5. Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
But that protective effect is lost if you drink too much alcohol
Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.
- The genetics of cancer
Cancer is a disease that arises as a result of mutations in the following genes
1. Tumor suppressor genes (inhibitors)
2. DNA repair genes
3. Proto-oncogens (accelerators)
Tumor suppressor genes
They limit cell growth, eg are the BRCA2, P53. when mutation occurs in these genes, also induces cell apoptosis.The ability to inhibit excessive cell growth is lost thereby making cells to grow uncontrollably causing tumors( cancerous tumors). These genes contains a recessive alleles in that the gene must be homozygous recessive in other to bring about full inhibitions. mutations in these genes results in 8-10% of most cancerous cases in the world.
DNA repair genes
These genes repair mistakes in DNA during replication. such mistake can arise from susbstiution of nitrogen bases by another base etc. mutation in these genes causes abnormal DNA replication thereby leading to cancer.
Proto-oncogen
A mutated proto- oncogen is called an oncogen. This is the main cause of most cases of cancer because the alleles for the genes are dominant in that the heterozygous form can bring about abnormal rate of cell proliferation. It occurs in 90% of most cancer cases.
Cancer is heredity, the gene being located at chromosome number 11 of humans. it is a disease at the cell level. A cancer cell has the ability to metasize ( invade other cells forming cancerous or malignant tumours ).
Two processes control the rate at which mutations arise within a cell ;
1. The rate at which error arises in the cause of replication.
2. The efficiency with which these errors are corrected.
Beware of cancer!!
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