UK (Commonwealth Union) – High blood pressure, medically known as hypertension, is a common and potentially serious health condition affecting millions of people worldwide. Often referred to as the “silent killer,” it’s essential to comprehend what high blood pressure is, what causes it, the potential consequences of uncontrolled hypertension, and how it can be effectively managed.
Other conditions that can result from hyper tension are kidney failure, leading to chronic kidney disease or even kidney failure. Hypertension can affect the blood vessels in the eyes, potentially leading to vision impairment or blindness. It can damage blood vessels throughout the body, increasing the risk of aneurysms, peripheral artery disease, and other vascular problems.
Blood pressure tends to rise with age. This is why regular blood pressure monitoring becomes even more crucial as we get older. Being overweight or obese can put an additional strain on the heart and increase the risk of high blood pressure. Certain medical conditions, such as kidney disease, hormonal disorders, and sleep apnea, can contribute to high blood pressure.
A comprehensive review, co-authored by Professor Bryan Williams from the University College London (UCL), suggests that individuals with high blood pressure should consider incorporating mindfulness practices like meditation and yoga into their routine. Additionally, the International Society of Hypertension (ISH) has issued a wide-ranging position paper recommending that people focus on achieving quality sleep and minimizing exposure to air pollution as part of their efforts to prevent and manage this condition.
Published in the Journal of Hypertension, this paper presents recommendations on lifestyle changes for effective blood pressure control. These suggestions are the result of collaborative efforts from an international panel of experts hailing from 18 different countries, drawing upon the latest clinical and scientific evidence available.
In addition to well-established recommendations like maintaining a healthy weight, regular exercise, a balanced diet, reduced salt intake, smoking cessation, and minimizing alcohol consumption, the paper emphasizes less immediately apparent strategies such as stress management and prioritizing sleep quality. Hypertension, which affects approximately 4 in 10 individuals globally, can be effectively managed with medications; however, the preferred approach often begins with lifestyle interventions, and utilizing drug treatments if necessary.
The paper’s authors advocate that healthcare professionals should consider stress reduction and mindfulness-based therapies as viable options for individuals with high blood pressure. They underscore the evidence supporting practices like meditation, muscle relaxation, yoga, and deep breathing techniques, all of which have demonstrated the potential to lower blood pressure.
Additionally, they urge healthcare providers to comprehensively evaluate patients’ sleep patterns, encompassing factors such as duration, quality, and timing, and they endorse public awareness campaigns aimed at promoting improved sleep quality.
The paper highlights a strong, dose-response relationship between exposure to air pollution and elevated blood pressure, suggesting that individuals should strive to reduce outdoor air pollution exposure, such as by engaging in physical activities in parks and gardens away from congested roadways. However, the authors stress that the most significant impact in this regard would be achieved through government-led efforts to enhance air quality. Furthermore, in the realm of physical activity, the authors provide recommendations encompassing aerobic exercises (such as brisk walking and running), strength training, and isometric exercises (such as hand grip exercises). They reiterate the importance of limiting salt and sugar intake and ideally refraining from alcohol consumption.
The lead author of the paper, Professor Fadi Charchar, from the Federation University, Australia, says, “Our aim was to provide a holistic set of recommendations for changes to lifestyle, which focus on all areas of health, including movement and bodyweight, food and drink, the body and mind, as well as other factors such as exposure to air pollution.” The new study further confirms the need to manage high blood pressure using a variety of approaches.
