Maintaining Your Blood pressure

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Blood pressure refers to the arterial pressure of blood on blood vessels. When the heart beats, it pumps blood to the whole body through arteries and blood creates a pressure on the arterial wall, which is commonly known as blood pressure. With every beat of heart, it creates a maximum pressure and a minimum pressure of blood on the arterial walls. The maximum pressure refers as systolic pressure and the minimum pressure refers as diastolic pressure. Clinically, blood pressure is the combination of both systolic pressure and diastolic pressure. Blood pressure is mainly the pumping efficiency of the heart. Heart condition can be diagnosed by measuring the blood pressure.Blood pressure

What are the types of blood pressure?

Before managing your blood pressure, you need to know about the types of blood pressure. Some types are as follows:

  • Systolic pressure: Heart pumps continuously by contraction and relaxation of heart muscle.  When the heart muscle contracts, blood creates maximum pressure on the arteries. The top number is the systolic pressure and measured as mmHg. Systolic pressure for normal, healthy adults ranges from  110mmHg to 130mmHg.
  • Diastolic pressure: When heart muscle relaxes, blood creates minimum pressure on the arterial walls. This minimum number is the diastolic pressure.  Diastolic pressure also measures as mmHg. Diastolic pressure for a normal adult ranges from 70mmHg to 90mmHg.

Blood pressure varies person to persons depending upon age, sex, health, lifestyle, and other factors. According to systolic and diastolic measurement, blood pressure can be divided into three categories.

  • High blood pressure or hypertension, when anyone have systolic pressure 140mmHg or above.
  • Normal blood pressure having 120 systolic pressure and 80mmHg diastolic pressure.
  • Low blood pressure or hypotension, having less than 70mmHg diastolic pressures.

A fourth category is the pre-hypertension, when people have more than normal systolic pressure but not at hypertensive range.

Lifestyle for maintaining normal blood pressure

Everyone wants to have a healthy and normal blood pressure. It is not too difficult to maintain it. Self attention can give you a healthy life. Here some tips for maintaining normal blood pressure.

  1. Spend more times with your family: Spending time with family is called quality time. If you spent more time with your family. It not only grows stronger bonds between family members, but also, give you confidence. Sprit of leaving and you will be stress free in life. That is the main key factor of blood pressure.
  2. Dietary Management: A healthy diet having all food components (i.e. carbohydrate, fat, protein, vitamin etc.) in a balanced way. Track your food habit food one to two weeks. It will give you an understanding of what you are eating.  Then choose a variety of food to make your eating healthier. Keep green vegetables, fruits and lots of water in your daily diet chart. Avoid using too much salt in cooking.
  3. Avoid motor vehicles: If you remain so busy at the office or don’t get any time for exercising. Why not take a short walk? For example, if your office is not so far from your house. Have a walk. Or if you are going to the nearest grocery shop for family shopping. Don’t take the car, instead walk. A morning walk is very healthy, even a 10 min morning walk can make your day.
  4. Yoga and meditation: It has been proven from ancient time. Yoga gives you a longer living, healthy life. Only 30 min yoga or meditation can change your life. Both yoga and meditation refresh whole body and mind.
  5. Keep yourself stress free: Have a proper sleep. Minimum 6-7 hours sleeping is necessary for an adult. Don’t get overloaded with work. Mental excitement and anxiety adversely affects blood pressure level.
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