High Blood Pressure - The "Silent Killer"
According to the Singapore National Survey, about 1 in 4 Singapore residents aged 30 to 69 years have high blood pressure. For those aged 60 to 69, more than 1 in 2 persons have high blood pressure. This condition has been labelled the ‘silent killer’ because it may not give rise to any symptoms even when it is severe.
High blood pressure leads to many more complications than just heart disease. It quietly damages your organs over the years and you end up with a disability, or worst, death before you know it.
Here’s a brief write-up on some life-threatening complications high blood pressure can cause:
- Damage to your heart: Elevated blood pressure will weaken and damage the blood vessels that supply blood to your heart and increase your risk of a heart attack.
- Damage to your brain: The brain depends on a nourishing blood supply to function properly. Uncontrolled high blood pressure can damage the brain’s blood vessels or leading to stroke or dementia.
- Damage to your kidneys: Your kidneys filter excess fluid and waste from your blood. High blood pressure can injure the kidneys’ blood vessels causing kidney failure.
- Damage to your eyes: Similarly, constant high blood pressure can damage the vessels supplying blood to your eyes and cause loss of vision.
The good news is, healthy lifestyle changes can help to keep your blood pressure in the healthy range. A normal blood pressure should be about 120/80mmHg. It fluctuates throughout the day depending whether you are at rest, feeling stressed or physically active. But a blood pressure that is persistently above 140/90mmHg indicates high blood pressure.
Let’s look at the lifestyle changes we can make to maintain a healthy blood pressure:
- Avoid salt, saturated fats, cholesterol and sugar:
Too much salt, cholesterol and sugar intake increases your risk of having high blood pressure. Cutting back on these can help you to maintain a healthy blood pressure.
- Eat more fruits and vegetables:
They are abundant in minerals like magnesium which can lessen the bad effects of excess salt and keep your blood vessels working normally. Take at least 2 servings of fruits and vegetables each daily. If not, you can consider to supplement with Life Extension Magnesium 500 mg Caps.
- Exercise regularly:
Regular exercise for at least 30 minutes most days of the week can help you to maintain a healthy blood pressure. You can do both aerobic exercises such as jogging, cycling and swimming as well as strength training such as push-ups, squats and weightlifting.
- Quit smoking and cut down on alcohol:
Smoking and too much alcohol may have adverse effects on your blood pressure. People who make these positive lifestyle changes would also have considerable increase in life expectancy.
- Nutritional Supplements:
There are some nutrients that can help you to manage your blood pressure naturally.
You may consider supplementing with Life Extension Triple Action Blood Pressure. It helps manage your blood pressure while you are awake, as well as when you are asleep. Additionally, the formula also promotes a healthy, restful sleep.