John, 38, is caught in the grind of a demanding job that consumes his weekdays with 12-hour shifts, tight deadlines, and constant pressure. His stressful work environment leaves him perpetually exhausted and struggling to get enough sleep. To cope with the relentless stress, John turns to partying over the weekends, indulging in late nights and heavy drinking as a way to escape his hectic routine and enjoy his financial success.

However, a few days ago, his life took an alarming turn when he was diagnosed with hypertension, with his blood pressure reading at 170/100 mmHg. The news left John tense and scared, realising that his health was at serious risk. His doctor suggested lifestyle modifications as the first step towards managing his condition.

Determined to take responsibility for his well-being, John began researching ways to improve his health. He discovered a holistic approach to wellness that includes personalised coaching, fitness tracking, and health insights. Through expert guidance, he learned strategies to manage his hypertension, leading him towards a healthier lifestyle and helping him combat the impact of his stressful job and sleepless nights.

Understanding Blood Pressure

Blood pressure is the force exerted by the blood against the walls of the blood vessels. The pressure depends on the heart’s workload and the resistance within the arteries. A normal blood pressure reading is 120 (systolic)/80 (diastolic) mmHg, while hypertension is diagnosed when readings consistently exceed 140/90 mmHg. Since blood pressure fluctuates throughout the day, at least three separate readings taken two hours apart are required to confirm chronic hypertension.

Types of Hypertension

1. Primary Hypertension: May result from factors like plasma volume and hormonal regulation of blood pressure, or lifestyle and environmental influences.
2. Secondary Hypertension: Develops as a complication of other conditions such as diabetes, thyroid disorders, kidney disease, sleep apnoea, or certain medications.

What Can Lead to Hypertension?

• Stress – Chronic stress contributes to high blood pressure.
• Underlying Health Conditions – Diabetes, cardiovascular disease, chronic kidney disease, and high cholesterol can increase risk.
• Alcohol & Tobacco Use – Both can significantly raise blood pressure and cause other health issues.
• Age & Gender – Hypertension is more common in individuals over 60, though lifestyle factors are causing an increase in younger adults. Men are more prone at a younger age, whereas older women experience a rise in BP due to hormonal changes.
• Obesity & Poor Diet – Excess weight and consumption of processed, fatty, and high-salt foods increase the risk.
• Lack of Physical Activity – A sedentary lifestyle can worsen heart health.
• Genetic Factors – A family history of high blood pressure may contribute, but healthy habits can override genetic predispositions.

If you fall into any of these categories, it’s time to take proactive steps to maintain your health.

Your Daily Routine for Managing Hypertension

1. Start your morning on a positive note – Be grateful, relax, and avoid rushing into stressful tasks.
2. Eat a balanced diet – Include whole foods, fresh vegetables, fruits, lean proteins, and healthy fats while avoiding junk food.
3. Reduce salt intake – The WHO recommends limiting salt to under 5g per day to reduce hypertension risk.
4. Exercise regularly – Aim for at least 45 minutes of moderate activity daily.
5. Avoid smoking & alcohol – Eliminating these habits can significantly lower blood pressure.
6. Maintain a healthy weight – Strive to achieve and sustain a healthy BMI.
7. Practice relaxation techniques – Pranayama, yoga, and meditation help reduce stress and improve heart health.
8. Monitor your blood pressure – Regular check-ups help detect issues early and prevent complications.

Why Managing Hypertension is Important

Long-term hypertension can cause arterial damage, leading to complications such as:

• Heart Disease – Increases the risk of heart attacks and heart failure.
• Stroke – Can result from restricted blood flow to the brain.
• Aneurysm – A bulge in an artery that can burst, leading to severe internal bleeding.
• Kidney Failure – High blood pressure can damage kidney function over time.
• Hypertensive Retinopathy – Can cause vision loss or blindness.

The best way to prevent and manage hypertension is to prioritise both mental and physical well-being. By reducing stress, eating healthily, staying active, and monitoring your blood pressure, you can take control of your heart health and prevent serious complications.

Have you made changes to manage hypertension? Share your experience in the comments below!

#BeTheForce

⚠ Medication should always be taken as per your doctor’s advice, but remember—lifestyle modifications are the key to long-term health!