How to change worrying blood pressure statistics

High blood pressure, often dubbed the ‘silent killer’, affects millions of people across the UK. With statistics showing that one in four adults has hypertension, it's crucial for us to take action to understand its causes and promote healthier living. By doing so, we can not only improve our individual health but also enhance public health statistics across the nation.

Here at Natural Balance Physiotherapy, we work with the whole body – and that includes helping you understand the impact and the causes of high blood pressure - in order to maximise your health. Primarily, we want you to recognise that there are ways to help yourself rather than reaching for prescriptive drugs – ways that are cheaper, safer and healthier alternatives.    

The causes of high blood pressure

To tackle high blood pressure effectively, we first need to understand what contributes to this condition. Here are some of the primary causes:

1. Unhealthy diet: Diets high in salt, sugars, and saturated fats can lead to high blood pressure. Processed foods such as snacks and ready meals often contain excessive sodium, which can raise blood pressure.

2. Lack of physical activity: Sedentary lifestyles are a common issue in modern society. Regular physical activity helps maintain a healthy weight and can directly lower blood pressure. Lack of exercise, particularly in urban settings, can be a major contributor to high blood pressure.

3. Obesity: Being overweight puts extra strain on the heart, leading to increased blood pressure. This is often exacerbated by poor dietary choices and lack of exercise.

4. Stress: Chronic stress can lead to an increase in blood pressure, creating a cycle that can be difficult to break. Understanding and managing stress through mindfulness or relaxation techniques can be beneficial.

5. Excessive alcohol and smoking: Both alcohol consumption and smoking are linked to higher blood pressure. We know that moderating and even giving up alcohol and/or smoking can be challenging, they are crucial for long-term health.

6. Genetics: Family history plays a significant role in blood pressure levels. If hypertension runs in your family, it would be a worthwhile exercise to monitor your blood pressure regularly.

   
   

High blood pressure affects millions of people across the UK

Managing a healthier lifestyle

Now that we have a better understanding of the causes of high blood pressure, let’s focus on how to manage a healthier lifestyle in order to mitigate these elements. Here are a few ideas:

1. Balanced diet: Increase your intake of fruits, vegetables, whole grains, and low-fat dairy products. Reducing salt intake and avoiding processed foods can also make a significant impact. The DASH (Dietary Approaches to Stop Hypertension) diet is specifically designed to help lower blood pressure. Find out more here https://patient.info/news-and-features/dash-diet-healthy-eating-that-helps-lower-blood-pressure

2. Regular exercise: Aim for at least 2.5 hours of moderate aerobic activity each week, such as brisk walking, swimming, or cycling. Incorporating strength training at least two days a week can also be beneficial.

3. Maintain a healthy weight: Aiming for a body mass index (BMI) within the normal range can significantly lower your risk of developing high blood pressure. This often requires a combination of a healthy diet and regular exercise.

4. Manage stress: Practising mindfulness through meditation, yoga, or deep-breathing exercises can help manage stress levels. Making time for hobbies and social activities also contributes to mental well-being.

5. Limit alcohol and quit smoking: For those who drink alcohol, moderation is key—up to 14 units of alcohol per week is advised for both men and women. Seeking support to quit smoking can lead to immediate and long-term benefits for blood pressure.

6. Regular check-ups: Regular monitoring allows individuals to keep track of their blood pressure. Early detection is essential; knowing your numbers can prompt necessary lifestyle changes or medical intervention.

7. Be kinder: Over the last few years, life has become much more focused on being kind - to yourself and others. After all, it makes such a difference to our mental health – and is free of charge! 

To summarise, improving blood pressure statistics in the UK requires a collective effort to understand its causes and promote healthier lifestyles. Education and awareness are crucial; by sharing knowledge about hypertension and practical lifestyle improvements, we, as healthcare professionals, can help individuals take charge of their health.

Let’s work together to create an informed and health-conscious community—because every small change contributes to a larger impact. After all, a healthier population is not only beneficial for individuals but also for the nation as a whole.

If you think we can help you here at Natural Balance Physiotherapy to adopt a more healthier lifestyle and reduce your risk of high blood pressure, please do get in touch.