What Helps with High Blood Pressure? Symptoms of High Blood Pressure

High blood pressure is a common and serious health issue worldwide that affects the arteries in the body. The force exerted by circulating blood against the walls of the arteries is known as blood pressure. For the blood pumped from the heart to move through the vessels, it needs to maintain a certain pressure. However, when blood pressure affecting the arterial walls is consistently high, the heart has to work harder to pump blood. This can also damage the arteries, leading to serious complications such as heart attacks and strokes.

What Are the Symptoms of High Blood Pressure?

High blood pressure often occurs without any symptoms, which is why it is referred to as the "silent killer." A person may not realize that there is anything wrong with their body, but the increased blood pressure in patients with high blood pressure continuously damages the normal functions of blood vessels and the heart. The pressure exerted by blood against the walls of the arteries is measured in millimeters of mercury (mmHg). There are two measurements that define high blood pressure: systolic and diastolic blood pressure. Systolic blood pressure, commonly known as the "upper" blood pressure, is the pressure exerted by blood on the artery walls when the heart beats or contracts. Diastolic blood pressure, also known as the "lower" blood pressure, is the pressure exerted by blood on the artery walls when the heart is relaxed. The ideal blood pressure value is considered to be 120/80 mmHg. Generally, a blood pressure value above 130/80 mmHg is evaluated as high blood pressure. When the blood pressure rises to 180/120 mmHg, the following symptoms may be observed:

• Dizziness
• Nosebleeds
• Severe headaches
• Increased heart rate
• Chest pain
• Difficulty breathing
• Nausea and vomiting
• Visual problems such as blurred vision
• Increased feelings of anxiety and worry
• Confusion
• Tinnitus (ringing in the ears)

What Are the Causes of High Blood Pressure?

High blood pressure is not attributed to a single and definitive cause. It is often the result of multiple health conditions coming together, which can lead to an increase in blood pressure. The type of high blood pressure whose cause is not fully known is called "essential hypertension." Although its causes remain a mystery, some factors that may contribute to essential hypertension include:

• Unhealthy eating habits high in sodium
• Insufficient physical activity
• Stress
• Aging
• Genetic predisposition
• Excess weight
• Diabetes
• Inadequate intake of calcium, potassium, and magnesium
• Thyroid disorders

In addition, essential hypertension tends to affect men more than women. Furthermore, race can also contribute to an increased risk of hypertension. For instance, the risk of developing high blood pressure is higher among Black individuals compared to White individuals. If a direct cause of high blood pressure is identified, this condition is referred to as "secondary hypertension." Causes of secondary hypertension may include:

• Certain medications, such as immunosuppressants and birth control pills
• Chronic kidney diseases (such as renal artery disease, renal artery stenosis, kidney tumors, etc.)
• Sleep apnea
• Conn's syndrome
• Drug use (such as cocaine, amphetamines, etc.)

How to Lower High Blood Pressure?

In cases of high blood pressure resulting from increased blood pressure, it is essential to identify the factors causing the hypertension. If the cause is not known, lifestyle changes should be made, and prescribed medications should be taken regularly. When you notice your blood pressure rising, you can temporarily reduce it by applying the following measures:

• Drinking water can help lower blood pressure by reducing the density of circulating blood. Be sure to drink plenty of water throughout the day to help lower blood pressure.
• Stress and tension can contribute to increased blood pressure. You can achieve psychological relaxation through deep breathing techniques, which can help calm you down and lower your blood pressure.
• Applying cold towels or ice packs to your forehead, neck, and wrists can help constrict blood vessels and lower blood pressure.
• You can consume herbal teas like chamomile or lemon balm to help you feel calmer. Avoid beverages like coffee and tea when your blood pressure rises.
• Light stretching exercises and physical activities like walking can help temporarily lower blood pressure.

What Helps High Blood Pressure?

The best way to keep high blood pressure under control is to adopt healthy lifestyle habits. A balanced diet and regular physical activity can prevent, delay, or reduce the need for blood pressure medications. Recommendations that may help you manage your blood pressure include:

Lose Excess Weight Excess weight can lead to sleep apnea by making it harder to breathe while sleeping, which can, in turn, increase blood pressure. Individuals who are obese or overweight are at a higher risk of developing high blood pressure. By maintaining your ideal weight, you can reduce your risk of high blood pressure.

Exercise Regularly Activities like walking, running, swimming, dancing, and cycling play a significant role in regulating blood pressure. Engaging in moderate physical activity for at least 30 minutes a day, along with strength training at least two days a week, can help reduce the risk of high blood pressure.

Eat a Balanced Diet Diet plays a crucial role in managing blood pressure. You can follow a diet that includes whole grains, quality proteins from foods like meat, dairy, and eggs, as well as healthy fats from sources like avocados, walnuts, hazelnuts, almonds, and vegetable oils. Incorporating fresh fruits and vegetables rich in potassium, such as bananas, avocados, and potatoes, can help mitigate the effects of salt (sodium) on blood pressure.

Reduce Salt Intake through Diet When sodium in salt exceeds the recommended daily amount, it can lead to increased blood volume in the vessels and disrupt fluid-electrolyte balance in the kidneys, causing high blood pressure. It is recommended that individuals with high blood pressure limit their daily salt intake to no more than 1.5 grams. To reduce salt intake through diet, avoid processed foods and refrain from adding extra salt to meals.

Pay Attention to Your Sleep A decrease in sleep duration and/or quality can increase the risk of hypertension and exacerbate symptoms in individuals already suffering from high blood pressure. If you have difficulty falling or staying asleep, it is essential to consult a doctor to investigate the reasons and find solutions. If there is no underlying cause, consider the following recommendations for a good night's sleep:

• Prepare to go to bed at the same time every day, and establish bedtime rituals such as taking a warm shower, reading a book, doing relaxing exercises, or listening to calming music.
• Ensure that the room where you sleep is dark and quiet.
• Stay away from bright screens like TVs, computers, or mobile phones.

Manage Stress Stress is an emotion that helps a person stay alert and focused. However, prolonged stress can lead to increased blood pressure. Staying away from stressful environments and/or people can reduce the risk of high blood pressure. However, it may not always be possible to avoid stress. You can use various methods to manage stress and help regulate blood pressure. For example, incorporating practices like breathing techniques, meditation, yoga, and behavioral therapies into your life can be beneficial.

How is High Blood Pressure Treated?

The most crucial step in the treatment of high blood pressure is adopting healthy lifestyle habits, with the goal of lowering blood pressure to below 140/90 mmHg. If your doctor identifies another condition causing the high blood pressure, they will prioritize treating that condition first. In addition to a balanced diet and physical activity, your doctor may recommend the use of blood pressure medications to help control your blood pressure. It is vital to use blood pressure medications regularly and not to discontinue them without a doctor’s advice to ensure the effectiveness of hypertension treatment and protect cardiovascular health.

If high blood pressure is not controlled, it can lead to serious complications such as heart attack, stroke, heart failure, peripheral artery disease, and kidney diseases. It is especially important for adults over 40 with a genetic predisposition and those exhibiting symptoms of high blood pressure to schedule regular blood pressure checks at their nearest healthcare facility.