Ways to de-stress!
(By Lisa Sarah John, Courtesy Bangalore
Times, Sep 11, 2006)
Hypertension is the most common chronic disease of industrialised societies, particularly among
middle and old age groups. It’s a major contributor to the development of cardiovascular disease, strokes and renal
failure. The higher the systolic or diastolic pressure the greater the risk of coronary heart disease.
Though the cause of essential hypertension is not known, certain factors are known to predispose us
to it. They are heredity, obesity, and the stress and strain of modern life. Recently, a schoolboy of 17, weighing 120 kg,
was diagnosed with high BP during his school medical check-up. This is common with young corporates working under high pressure.
Since vegetarians tend to have lower blood pressure as compared to non-vegetarians, reducing one’s fat intake from 35
per cent of the total calories to 25 per cent shows a slight reduction in pressure.
Weight reduction in the obese, and sodium reduction in the diet along with regular walking for 30-40
minutes a day have the most significant effect in lowering BP. Besides this, stopping smoking and alcohol consumption also
have a significant effect.
Weight
Every additional
kilogram of flesh means that much extra area through which the blood has to be pumped and this further raises the BP. If you
are overweight reducing your weight will definitely bring down your BP too. If your weight is normal make sure you maintain
it, for if you gain weight your BP will go up too. A low calorie and low fat diet with plenty of fresh fruits and salad is
the answer.
Salt intake
Many BP patients believe
that if they are taking tablets for their BP they don’t have to restrict their salt intake. This is the reason for continued
fluid retention, which makes one sluggish. You feel like lying down all the time and this slows down your metabolism, making
you put on weight.
Reduce the salt in your food and avoid the following foods on a regular basis — papad,
pickle, chutney, mixture, chips, chaat, bakery items (as they contain baking powder and sodas), and cold storage food
(which has a lot of salt added as preservatives).
Fluids
With
a free flow of urine, fluid restriction is not necessary. With water accumulation (edema) following heart failure, fluid intake
should be regulated according to the urine output.
Potassium
Those on diuretic treatment for hypertension need to be conscious about potassium levels in the body. Potassium
levels tend to drop due to losses which occur with the use of the diuretic and this must be consciously supplemented with
the consumption of fruits rich in potassium like sweet lime, lemon and oranges daily.
Alcohol
Alcohol is a risk factor in those with high BP. If drinking daily, consumption should
be restricted to two small drinks or one glass of beer or wine. Alcohol is high in calories and also causes fluid retention
which can get the BP to shoot up.
Smoking
Smoking
raises the risk of a BP patient getting a stroke. Those who stop smoking completely see a remarkable effect on their BP and
reduce risk of complications like blockages in the arteries and having a heart attack or stroke.
Walking
Regular walking or aerobics are a must to improve circulation, reduce weight and relieve
depression. Walking daily is a must — 20 minutes is needed to raise your heart rate, 30-45 minutes is ideal. However,
if you are pressed for time, walk later the same day. Even late in the evening or half an hour after dinner is fine. Walking
raises the metabolic rate twice in the day and has a tremendous effect in reducing BP, obesity and lipid and blood sugar levels.
It also raises HDL levels which protect the heart.
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