2 Understanding Blood Pressure: What You Need to Know

Blood pressure refers to the force exerted by blood against the walls of arteries. This vital pressure facilitates the delivery of nutrients and oxygen to various tissues and organs within the body.

Blood pressure is determined through the measurement of systolic blood pressure, which represents the highest level of pressure in a blood vessel during a heart contraction, and diastolic blood pressure, which represents the lowest level of pressure in a blood vessel during the relaxation of the heart muscle between contractions.

The unit of measurement for blood pressure is mmHg. In humans, blood pressure is measured in the brachial artery, located on the inside of the hand at the elbow.

What’s Considered a Normal Blood Pressure Reading?

    

        Prehypertension is categorized as blood pressure readings that fall between normal and high blood pressure levels. 
          (Systolic blood pressure ranges from 120-139 mmHg, while diastolic blood pressure falls between 80-89 mmHg.)
    

High blood pressure is diagnosed when the systolic blood pressure exceeds 140 mmHg and the diastolic blood pressure exceeds 90 mmHg.

Hypotension, commonly referred to as low blood pressure, is typically diagnosed when the systolic blood pressure measures less than 90 mmHg, or 25 mmHg lower than the individual’s normal range.

Below are average blood pressure readings for different age groups:

Arterial resistance: Arteries are responsible for circulating blood to nourish cells. When arteries have good elasticity and minimal obstruction, blood can flow more easily, resulting in stable blood pressure.

In the instance of atherosclerosis, commonly observed in elderly individuals, the flexibility of vessel walls decreases, impeding smooth blood flow. As a result, the resistance against the arterial walls escalates, leading to an elevation in blood pressure.

Blood Volume: A decrease in blood volume can result in low blood pressure as there is inadequate blood to exert pressure on the walls of the arteries.

This condition, known as severe blood loss, occurs when an individual experiences excessive blood loss. It can be life-threatening, as a decrease in blood pressure occurs when there is an insufficient amount of blood to circulate throughout the body.

Effect of External Factors on the Body

Sitting Posture: Maintaining proper sitting posture is important for maintaining healthy blood pressure levels. By sitting with a straight back and shoulders, you allow for proper blood circulation from the heart to the organs in the body. This helps to ensure that your blood pressure remains stable and within a healthy range.

Diet and Activities

Having unhealthy eating habits such as consuming excessive amounts of animal fat and salty foods, as well as indulging in stimulants like alcohol and coffee, can lead to various health issues. These include conditions like hardening of the artery walls or fatty blood.

Living a scientific lifestyle can play an essential role in preventing blood pressure-related diseases. It is recommended to engage in physical exercise for a minimum of 30 minutes every day. Beginners should gradually increase the intensity of their workouts, but it is important not to overexert oneself.

Four Strategies for Maintaining Healthy Blood Pressure Levels

Eat a balanced diet: It is important to limit your intake of sodium to no more than 6g per day. To prevent hypertension and other blood pressure-related diseases, it is recommended to have a sensible diet that includes foods high in potassium and calcium, such as vegetables, nuts, and milk.

Limit the consumption of stimulants: Numerous studies have shown that alcohol and stimulants can have detrimental effects on the cardiovascular system and blood pressure. It is recommended for men to consume no more than 30 grams of alcohol per day, while women should limit their intake to 20 grams.

Regular Exercise: Incorporating regular exercise into your routine can have numerous benefits, including reducing heat absorption and lowering blood pressure. It is recommended to dedicate 30-45 minutes each day to engaging in light physical activities.

Engaging in physical activities such as walking, jogging, cycling, and participating in other active games can greatly benefit your overall fitness. It is important to note that before and after a workout session, it is advisable to allow yourself a 5-minute period of relaxation.

Psychological balance: It is essential to maintain a healthy state of mind to prevent sadness, anxiety, and pessimism, as these emotions can negatively impact the heart and lead to increased blood pressure. To promote overall well-being, it is important to cultivate a healthy and happy lifestyle.

Utilizing a blood pressure monitor to monitor your blood pressure levels from the comfort of your own home is a crucial step in maintaining your health. With this in mind, it is highly advisable to equip yourself with this essential health equipment.

The preceding article provides insights into normal blood pressure levels and the various factors that influence blood pressure. By acquiring this understanding, you can effectively prioritize the well-being of your family and loved ones within the comfort of your home.