How common is it that one walks into the gym suffering from high blood pressure? How often has a client been referred by a general practitioner to start an exercise programme to lower their blood pressure? Are we aware that stress has the tendency to increase blood pressure?
It has been estimated that a significant percentage of the adult population suffers from high blood pressure. This tends to increase with age, starting from middle age and progressing during old age. Studies have shown that high blood pressure is more prevalent in men than women.
Understanding high blood pressure (hypertension)
This is the measure of the pressure exerted on the artery walls as blood flows through them when the heart beats. The highest reading is referred to as systolic blood pressure, which relates to the pressure inside the heart chambers when it is forced to eject blood into the arteries away from the heart and to the rest of the body. The other and lower reading is the diastolic blood pressure, which relates to the pressure inside the walls of the heart after blood has been ejected.
Blood pressure is measured in mmHg and is deemed to be normal when systolic pressure is ≤130mmHg and diastolic pressure ≤ 85mmHg.
The signs
Most people with hypertension feel well and do not feel any symptoms. This is why it is also referred to as the ‘silent killer’. However, in rare cases, one can experience a persistent headache, blurred or double vision, nosebleeds or shortness of breath. It can also lead to heart attack, stroke or kidney failure. Heavy smoking or consumption of excessive alcohol can also lead to high blood pressure.
Diagnosis
A GP or a fully qualified personal trainer can test for high blood pressure by placing a blood pressure cuff around your upper arm. This is pain-free and results are immediate. A result of >140/90 indicates high blood pressure. When high blood pressure occurs without apparent cause, it is known as primary hypertension, and when it is caused because of another disease, such as poor kidney function, it is known as secondary hypertension.
Causes
Certain groups within a country are at a higher risk of developing high blood pressure due to genetic or racial factors. Family history, age and gender tend to play a role in blood pressure. Cigarette smoking, being overweight, obesity, excessive alcohol and stress can likely constitute high blood pressure.
Treatment
Apart from medication, there are many natural ways and means of controlling blood pressure, starting from nutrition, followed by exercise and lifestyle routines. One may notice a drop in blood pressure in just a few weeks with just a couple of changes.
Prescription:
1. Nutrition
Include these foods into your pre- and post-exercise diet to lower your blood pressure:
• Oily Fish – Omega-3 helps keep your arteries elastic;
• Avocados, olives and mixed nuts – rich in good fats, which also lower your level of bad fats.
• Apricots, bananas and oranges which are all rich in potassium will help reduce the water in your blood and decrease the volume of blood passing through your arteries.
Avoid these foods:
Sweets high in trans-fats damage arterial walls.
• Processed meats and ready-made sandwiches high in salt content make your body retain water, leading to a higher blood pressure.
• Alcohol should be no more than two units a day. A little bit can protect your arteries and heart, but too much will make your arteries constrict.
2. Exercise
• Aerobic work, such as swimming, cycling or jogging, should be carried out as frequent as possible for 30-60mins per session, keeping the intensity at 50-80 per cent of maximum heart rate.
• Strength training using free weights/weight machines should be carried out at least twice a week. Low resistance, high repetitions should be the aim of the workout while avoiding any isometric exercises (holding a particular weight/exercise such as planking for a long period of time) and avoiding lifting the arms above the head, as this will cause the heart to work much harder. Breathing should be very important throughout the workout.
3. Lifestyle
Lifestyle plays a major role in causing and maintaining high blood pressure. Therefore, it is important that when treating this condition, one must be willing to change psychological and social factors apart from nutrition. Stress management seminars, relaxation techniques and meditation classes have all been shown to improve the condition.
Daniel Nathan Zammit is a nutrition and wellness consultant, master trainer (European Institute of Fitness, Spain), exercise referral instructor, lifestyle and wellness coach, health and fitness consultant at Estetika and managing director of Platinum Health and Fitness Club.