You should know your blood pressure! Why?
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Blood pressure that is high (hypertension) can damage your heart, result in a stroke or cause kidney disease. Usually, hypertension does not give warning signs. You can have high blood pressure and feel perfectly well.
Talk to your GP about your readings and whether the readings are normal or within the target range for your circumstances. If you have chronic kidney disease, then the target is less than 140/90mmHg. If you have diabetes or albumin (protein) in your urine, then the target is less than 130/80mmHg. Most importantly, when you have your blood pressure measured, ask what the reading was and know your blood pressure.
Your blood pressure changes over the day. Usually it is lowest while you are asleep and highest when you exercise. If you are anxious or excited, it can also increase.
If you have high blood pressure, there are several things that can increase your risk of developing serious problems: smoking; high blood cholesterol; being overweight and having diabetes.
You can help control your high blood pressure by making the following lifestyle changes:
■ You should not smoke.
■ Reduce your salt intake - learn to read food labels to avoid high-salt foods. Do not add salt to cooking and do not put it on the table.
■ Maintain a healthy body weight; a small weight loss of even 5kg helps lower your blood pressure.
■ Limit your alcohol intake to no more than two drinks per day (for men), or one drink per day (for women) and have at least two alcohol-free days a week.
Increase your incidental exercise; here are some tips:
■ Park further away from your destination and walk.
■ Walk to the local shops.
■ Take the dog for regular walks.
■ If you live in a hilly area and have trouble getting up the hills, drive to a lake or beach and use a walking track.
■ Take a friend along for company and motivation to keep active.
■ Stand up. Do not spend all you time sitting.
■ Use the stairs.
■ Enjoy doing housework. Think of it as beneficial exercise, not a chore. (Note: if you have high-blood pressure you should avoid lifting heavy weights.)
■ Do not eat licorice as it retains salt and water.
■ Avoid over-the-counter medications that increase blood pressure or discuss the safe use with your doctor. These include preparations with pseudoephedrine (which is in a lot of medications for cough, colds, sinus or flu). In addition, arthritis or pain medications known as non-steroidal anti-inflammatories such as ibuprofen can increase blood pressure as well as causing heart failure.
If your blood pressure is very high, does not respond to changes in lifestyle or you have complicating factors, then your doctor will prescribe blood pressure medications. Some people require multiple medications to control their blood pressure. Talk to your doctor about when to take your tablets and which are best for you.
Further information on blood pressure can be found at Kidney Health Australia (kidney.org.au) or The Heart Foundation website (heartfoundation.org.au).
Prof Maureen Lonergan is director, renal services, Illawarra Shoalhaven Local Health District. These tips are provided by researchers affiliated or associated with the Illawarra Health and Medical Research Institute, which runs the HealthTrack study. Consult your doctor for specific medical advice.