I can’t count how many times in my 12 years of medical practice a patient with just a headache has eventually been diagnosed with high blood pressure (hypertension). Whenever a patient complains of a headache, I always make it a point to check their blood pressure (BP), as it is a very common symptom of fluctuating BP. This often presents around the temples but can also be felt at the back of the head (occipital region).
What is Blood Pressure?
The pressure exerted by the column of blood flowing in the arteries once it has been pumped by the heart is called systolic (higher value) blood pressure. Diastolic (lower value) BP refers to the resistance in the arteries, which is always present due to their elastic tone.
Blood Pressure Categories:
- Normal: Up to 120/80 mmHg
- Pre-Hypertensive: 130/90 to 140/90 mmHg
- Hypertension: Above 140/90 mmHg
A person is diagnosed with high BP if three readings taken on separate days are consistently high.
Signs & Symptoms of Hypertension
If I have to look for signs of high BP, these symptoms should raise suspicion
- Headache
- Feeling of tiredness.
- Difficulty breathing
- Heaviness in the eyes / blurred vision.
- Irritability
- Severe cases: Heart attack or haemorrhagic stroke
What Causes High BP?
High BP is common in adults over 50 but is increasingly being diagnosed in younger people due to poor lifestyle choices, such as:
- Lack of sleep—Irregular sleep cycles disrupt the circadian rhythm.
- High salt intake—Excess salt from processed foods, snacks, pickles, and sauces.
- Smoking—Nicotine constricts blood vessels, increasing BP.
- Obesity—Being overweight adds strain to the heart.
- Lack of exercise—Sedentary lifestyle leads to poor heart health.
- Stress—From chaotic city traffic, financial strain, and work pressure.
- Other Causes: BP can also rise due to secondary conditions like thyroid disorders and narrowing of arteries supplying the kidneys (Renal Artery Stenosis).
Why is it Important to Maintain Normal BP?
Persistently high BP damages the internal lining of blood vessels, gradually affecting the brain, kidneys, and eyes. This can lead to serious complications such as:
- Stroke (brain damage due to reduced blood flow)
- Kidney failure
- Hypertensive retinopathy (damage to the eyes)
All of these complications can be prevented by keeping BP within the normal range.
Managing High BP Naturally
Since lifestyle choices are the single most important factor in controlling BP, here’s how you can manage hypertension without medication:
- Sleep Better:
- Aim to sleep by 11 PM and wake up by 6-7 AM to regulate your circadian rhythm.
- Avoid using screens before bedtime to improve sleep quality.
- Diet Adjustments:
- Reduce salty foods such as crisps, salted nuts, pickles, and processed sauces.
- Eat more potassium-rich foods like bananas, spinach, and lentils.
- Exercise Regularly:
- Engage in 45 minutes of brisk walking, 30 minutes of swimming or cycling, or 30 minutes of aerobics at least 5 days a week.
- Strength training also helps improve circulation and heart health.
- Manage Your Weight:
- If overweight, aim to lose 1-2 kg per month until you reach a healthy BMI (Body Mass Index) of 25.
- Reduce Stress:
- Practise deep breathing or meditation daily.
- Set realistic personal and professional goals to avoid unnecessary stress.
- Stay Socially Connected:
- Engage in social activities and maintain a healthy support system. A positive social life can improve mental health and reduce stress-induced BP spikes.
When to Consider Medication?
If lifestyle modifications do not lower BP within 6 months, it’s time to consult a doctor to explore medical options.
Additionally, if hypertension is caused by an underlying condition (such as thyroid disease or renal artery stenosis), treating the root cause can help normalise BP.
Even the word HyperTENSION (high BP) has ‘TENSION’ in it! Managing stress and adopting healthier lifestyle choices can significantly improve your heart health.
Have you successfully managed your BP through lifestyle changes? Share your experiences in the comments below!
#BeTheForce
Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.
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Hypertension, commonly known as high blood pressure, is largely influenced by lifestyle factors. By understanding and making adjustments to five key aspects of daily life — diet, exercise, stress management, sleep quality, and hydration— you can effectively manage this condition and improve overall well-being.
