High blood pressure (hypertension), a common condition that affects more than one-quarter of the adult population in England, can lead to serious health issues if left untreated, such as heart disease and stroke.
Thanks to blood pressure monitors, keeping track of your blood pressure needn’t be time-consuming or impractical, and you’ll be able to take preventive steps to alleviate the condition without invasive medical intervention.
In this article, we’ll outline some important tips from pharmacists about how to monitor and manage your blood pressure from the comfort of your home.
1. Correctly Measure Your Blood Pressure
If you’re measuring your blood pressure at home, accuracy is vital. Ensure that you follow the instructions on your self-test kit meticulously to obtain an accurate reading:
- Before taking a reading, sit quietly for five minutes with your feet flat on the floor and your back supported so that you are upright but comfortable.
- Rest your arm on a flat surface at heart level, such as the arm of the chair or a side table.
- Place the cuff of the blood pressure monitor on bare skin, not over clothing, about an inch above the elbow.
- Measure your blood pressure at the same time each day to obtain consistent readings.
2. Embrace A Healthy Lifestyle
Healthy living can significantly improve your blood pressure. Taking regular exercise and consuming a balanced diet has proven to be extremely beneficial in lowering numbers. Aim to complete at least 150 minutes of moderate intensity exercise each week, such as brisk walking, cycling, or swimming. Also, focus on a diet that is rich in fruits, vegetables, whole grains, and lean proteins. Limit salt, sugar, and saturated fats.
3. Quit Smoking And Limit Alcohol And Caffeine
Lifestyle habits, such as smoking, drinking alcohol, and consuming caffeine, can elevate your blood pressure. Therefore:
- Quit smoking: Smoking damages blood vessels and raises blood pressure. Your pharmacist can help you to join cessation programs and purchase alternative products, such as patches, to help you to kick the habit.
- Limit alcohol: Alcohol may raise blood pressure if consumed in large quantities, so it is advisable to limit intake to no more than one drink per day for women and two for men. However, reducing your intake further will only have positive implications for your general health.
- Reduce caffeine: While moderate coffee consumption is generally safe, excessive caffeine can spike your blood pressure. Switching to decaffeinated varieties will ensure you can continue to enjoy your morning brew without affecting your health.
4. Know Your Numbers
Understanding your blood pressure is crucial for its effective management. The recommended ranges are:
- Normal: Less than 120/80 mm Hg
- Elevated: Systolic between 120-129 and diastolic less than 80 mm Hg
- Hypertension Stage 1: Systolic between 130-139 or diastolic between 80-89 mm Hg
- Hypertension Stage 2: Systolic at least 140 or diastolic at least 90 mm Hg
Regularly check your readings and consult with your pharmacist to interpret them and adjust your management plan as needed.
Contact Us To Find Out More
Contact your pharmacist about our range of fast and accurate self-test kits today, or get in touch to locate your nearest stockist.
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