They’re the same stories every time.
Good boy Johnny shows up at his doctor’s office for an annual check up. The nurse slaps a blood pressure cuff on his arm and…wait…170/95? That can’t be right! His doctor refers him to a cardiologist (heart doctor) because this isn’t the first time they’ve seen high numbers from him.
“Time to see a cardiologist” the doctor says.
“NOOOOOO!” Poor Johnny cries.
Okay maybe a bit dramatic, but understandable.
Then you have sweet old Cindy that’s been seeing a cardiologist for a while and they notice consistently high numbers from her. That in combination with the fact that she’s been experiencing fatigue, nausea, anxiety, and so on.
Aaaaaaand then you have Billy who’s known about his diagnosis for a while and has completed the bitter phase of denial that goes along with the lows of life. I feel for you Billy.
EITHER WAY, you’re here for a reason. You or someone you know has been diagnosed with high blood pressure, or is on the verge of developing it. Oh no! Trust me, it’s all good. With a little education and some resources, you’ll be equipped to take down that high number.
IMPORTANT NOTE: always speak with your doctor about your health condition. Taking medication is important in treating high blood pressure, and this blog does NOT serve to convince people otherwise.
So how does high blood pressure start anyways? And how can you lower it ~naturally~?
Well, you’ve come to the right place – the INTERNET! Congrats, you’re truly original. So proud of you.
In all seriousness though, I am really proud of you. Health problems, big or small, are scary for everyone. With a little bit of education, I hope to alleviate some stress for you.
The most important thing I want you to take away from this is:
HIGH BLOOD PRESSURE IS A VERY MANAGEABLE CONDITION. You’re not dying, everything is going to be okay.
Let’s start with some ~education~. It’s better than school I promise!
High Blood Pressure = Hypertension
There are two types of Hypertension: PRIMARY and SECONDARY
Primary Hypertension is a condition WITHOUT a known cause.
Secondary Hypertension is a condition WITH a known cause. This means that another disorder is causing the high blood pressure.
For how popular hypertension is, there HAS to be a known cause right? Wrong! Unfortunately, the origin of hypertension is still up for debate. The medical community understands that there are disorders that cause hypertension (secondary hypertension), but high blood pressure as a stand alone condition is a confusing dilemma.
What the medical community DOES know:
1. Cardiac output, or the amount of blood that exits the heart, is met with some resistance from the arteries. Arteries are the tubes that carry blood from your heart to your body.
2. Increased peripheral resistance means more pressure. In other words, the arteries are stiff and pushing back against the blood.
3. Increased pressure over a long period of time damages the arteries. This can lead to stroke, kidney damage, heart attack, etc.
Wow, that sounds pretty severe doc. Does having hypertension mean my life is at risk?
Absolutely not. Hypertension over a long period of time can result in adverse events. This means there is ample time to get it under control. Now, it’s important to note that the hypertension could be caused by another condition. If this is the case, it’s important to talk with your doctor about it.
So let’s get down to the nitty gritty….EXERCISE! Some of you might cringe at the thought of working out, understandable. I’m not here to lecture about working out. I’m not here to yell at you to go run a mile. I’m here to tell you that your life is in your hands, and there are options to help prolong and enjoy that life. The decision is yours and only yours.
Okay, enough with the tea Doc, give me the sugar.
You got it.
Hypertension is an increase in pressure in the arteries over a long period of time.
To alleviate this pressure, you can exercise to…increase the pressure more?
You got that right. Sounds counterintuitive, but the human body is very unique in nature.
There is a process called Vasodilation. Vasodilation is the relaxation of arteries. This means that the arteries actually widen to increase the blood flow to your body. Imagine a water hose – if you put your thumb over the end of it with the water running, the area for the water to exit is smaller and the pressure of the water coming out is higher. When you release your thumb, the water pressure decreases. Similarly, when the arteries widen, the blood pressure decreases. Remember that!
And guess what? Exercise does a great job at causing the arteries to relax. In particular, aerobic exercise is the best type of exercise for this. Aerobic exercise is exercise that causes the heart rate and breathing to increase.
When you perform this type of exercise, the muscles in your body need more blood than normal to keep up. So your arteries relax and widen to help the heart deliver more blood.
So blood pressure decreases when you exercise?
Not exactly. In fact, the opposite. Blood pressure increases even with the relaxation of arteries because your heart is working much harder.
The major benefits come AFTER exercise. The heart rate eventually drops back to normal but the arteries stay relaxed! This means that the blood pressure is ultimately lower than what it was before exercise.
Oh and I almost forgot! If you keep exercising every week, your heart gets stronger. Your heart is a MUSCLE. If you workout a muscle consistently, it gets stronger. After a while, your heart is able to pump more blood with less effort. This reduces the pressure in your arteries even further.
I want you to keep in mind that this does NOT mean you should wake up tomorrow and start running 5 miles every day. For most people starting out, that’s just not sustainable. Baby steps!
Depending on your current fitness, you can start out by going on a walk around your neighborhood every day.
“But that’s so boring doc!”
Well, what do you enjoy doing?
Used to play soccer as a kid? Maybe pick up a ball and pass it with someone else. This goes for all sports!
The GOAL is to get the heart rate up for a sustained period of time.
Have bad knees and can’t exercise on your feet? Maybe take up an aerobic class in the pool at your local YMCA. Or go for a bike ride around the town. There are so many options!
Start out slow and allow your body to acclimate to the new activity. After a while, you develop a healthy habit that only gets easier as your get stronger. Eventually, you’ll be able to exercise more often and with more energy. This continues to drop that blood pressure down to safer levels.
~THE FINALE~
The last thing I want you to keep in mind is that progress takes TIME. Going for one bike ride isn’t going to bring the pressure down, but it’s the best place to start. I commend you for giving it a shot. Now keep it going and you’ll start seeing some results.
Love,
Shredz
Body Pursuit 