ASSOCIATION BETWEEN
LIFESTYLE and BLOOD PRESSURE
Selda Tekiner
Family Medicine
What is Blood Pressure
• The force exerted by the blood against the walls of the blood vessels.
• It is an important force because oxygen and nutrients would not be pushed around the circulatory system to nourish tissues and organs without blood pressure.
• Blood pressure is also vital because it delivers white blood cells and antibodies for immunity, and hormones such as insulin…
• Without a pump or water tank, no water will flow. Hose pipe properties also affect water pressure. Similar principles apply for blood flow.
• The pressure depends on the work being done by the heart and the
resistance of the blood vessels
• Human circulation is similar to a highly sophisticated form of plumbing - blood has 'flow' and arteries are pipes. Blood flows through the body because of a difference in pressure
• Blood pressure is highest at the start of its journey from the heart - when it enters the aorta - and it is lowest at the end of its journey along progressively smaller branches of arteries. That pressure difference is what causes blood to flow around the bodies.
• Arteries affect blood pressure in a similar way to the physical properties of a garden hose pipe affecting water pressure. Constricting the pipe increases pressure at the point of constriction.
• Without the elastic nature of the artery walls,
for example, the pressure of the blood would
fall away more quickly as it is pumped from
the heart.
• Blood pressure readings consist of two figures - the systolic pressure first and the diastolic
pressure second. The reading is given as, for example, 140 over 90 mm Hg. (140/90mmHg)
• The systolic pressure is the higher figure
caused by the heart's contraction, while the diastolic number is the lower pressure in the arteries, during the brief 'resting' period
between heartbeats.
• While the heart creates the maximum
pressure, the properties of the arteries are
important to maintain it and allowing blood to flow through the body.
• The condition of the arteries affects blood pressure and flow
• Narrowing of the arteries can eventually block the supply, leading to dangerous conditions
including stroke and heart attack
• The National Institute of Health cite normal blood pressure to be below 120 mm Hg
systolic and 80 mm Hg diastolic.
• Hypertension is defined as
– SBP values ≥140 mmHg and/or diastolic BP (DBP)
values ≥90 mmHg
• Hypertension is difficult to diagnose until medical complications occur, since patients rarely present with specific symptoms in the early stages of the disease.
• Hypertension is also difficult to manage
effectively, as is consistent treatment after it is diagnosed, due to lack of awareness and
patient compliance
– silent killer
IMPORTANCE
• Based on office BP, the global prevalence of hypertension was estimated to be 1.13 billion in 2015,with a prevalence of over 150 million in central and eastern Europe.
• The overall prevalence of hypertension in adults is around 30
− 45%
• global age-standardized prevalence of 24 and 20% in men and women, respectively, in 2015
• This high prevalence of hypertension is consistent across the
world, irrespective of income status, i.e. in lower, middle, and
higher income countries
• Hypertension becomes progressively more common with advancing age, with a
prevalence of >60% in people aged >60 years.
• Globally, hypertension is one of the leading causes of mortality, one of the principle risk factors for cardiovascular disease, and a major cause of premature death.
• Approximately 20% of the adult population worldwide has hypertension.
• In Turkey the prevelance is 32%
Awareness/Treatment (TURKEY)
• In men 28 % / 20,7 %
• In women 48 % / 37 %
Hypertension is the medical term for high blood pressure.
• Hypertension, also known as high or raised blood pressure, is a condition in which the
blood vessels have persistently raised pressure
• Hypertension is one of the leading causes of
mortality
The Effect of Lifestyle Changes on Blood Pressure Control among Hypertensive Patients
• Hypertension is difficult to diagnose until medical complications occur, since patients rarely present with specific symptoms in the early stages of the disease.
• Hypertension is also difficult to manage
effectively, as is consistent treatment after it is diagnosed, due to lack of awareness and
patient compliance
LOSE WEIGHT
• Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while sleep ing(sleep apnea), which further raises your blood pressure.
• Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you're overweight or obese can help reduce your blood pressure. In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.
• Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
• Women are at risk if their waist measurement is greater than 35 inches (89
centimeters).
EXERCISE REGULARLY
• Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.
• If you have elevated blood pressure, exercise can help you avoid developing
hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
• Some examples of aerobic exercise ; walking, jogging, cycling, swimming or dancing.
• You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity.
Strength training also can help reduce blood pressure. Aim to include strength
training exercises at least two days a week.
DIET
• Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower blood pressure by up to 11 mm Hg . This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
• It isn't easy to change eating habits, but with these tips, you can adopt a healthy diet:
• Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
• Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure.
The best source of potassium is food, such as fruits and vegetables, rather than supplements.
• Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan
when you're dining out, too.
SODIUM
• Even a small reduction in the sodium in diet can improve heart health and reduce blood pressure by about 5 to 6 mm Hg.
• The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.
– Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
– Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.
– Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food.
– Ease into it. If you don't feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
