Blog Post #3- Helping Others With Hypertension

Isabella Herrero

Blog Post #3

Helping Others with Hypertension
Ways to Help Friends and Family with Hypertension take Control over their Blood Pressure Before it takes Control of Them

Do YOU have a family member or friend with Hypertension?

If so, there are multiple ways that you can assist them in managing their blood pressure!

You can:

1. Make sure they visit their doctor regularly.

2.  Help them measure their blood pressure regularly.

3.  Encourage them to partake in activities that will lower blood pressure.

Social support is incredibly important and beneficial when dealing with a health problem.  Health problems can be scary and overwhelming if you feel you are alone.  Having others to support you and help you to take care of yourself can greatly increase the chances someone has of becoming healthier and happier by effectively acting to diminish their health problem.  

Before you can help someone with Hypertension, it's important to know a little about what hypertension is, what causes it, and what actions should be taken regularly to manage it.  For a background on hypertension, please visit Blog Post #1 and then revisit this post once you have a grasp on what hypertension is.  

What Can You Do to Help??

1. Make sure your family member or friend visits their doctor regularly.  

When dealing with high blood pressure it is very important to see your doctor regularly.  Hypertension often goes on without many symptoms so there may be damage going on inside the body that can't be easily detected physically.  For family members or friends with high blood pressure you can encourage them to have regular appointments with the doctor or even offer to go to doctors appointments with them.  Some people can feel very anxious about going to the doctors office and it can really help when you have someone to go with you.

2. Help your family member or friend measure their blood pressure consistently. 

Measuring blood pressure is fast, easy, and painless.  For those with high blood pressure, it is important to measure blood pressure as frequently as possible.  Measuring your own blood pressure without an automatic device can be challenging because you really need 2 hands to measure blood pressure manually.  For detailed instructions on how to measure blood pressure, both manually and with an automatic device, please visit Blog Post #2.

If someone has an automatic blood pressure measuring device, then all you have to do is help remind them to measure their blood pressure on a regular basis. Offer to take your blood pressure too!  It never hurts to check your blood pressure.

3. Encourage family members and friends to engage in activities that will lower their blood pressure.
As discussed in Blog Post #2 there are many things you can do to decrease your blood pressure including focusing on what you consume as well as making sure you are exercising regularly.  If you have a family member or friend with high blood pressure, you can help motivate them to exercise regularly and decrease their blood pressure.  Most people prefer to exercise with a friend and it is often more motivating to exercise with someone else because there is someone else to hold you accountable.  Someone is more likely to go for a run if they made plans to run with a friend rather than if they were going to run alone.  It is often too easy to cancel plans on yourself.  So motivate your friends and family to get out and find a fun way to exercise together! You'll be helping your friends and family as well as helping yourself stay healthy!  Its a win-win situation.

Eating healthy can also help to manage blood pressure.  Encourage friends and family with high blood pressure to eat healthy often!  Maybe offer to cook a healthy meal or look up some healthy (and yummy!) recipes online.  Check out Pinterest!  The internet is an amazing and limitless resource for healthy recipes you may have never thought of.

Resources:

http://www.allenscaravans.co.uk/spend-more-time-with-friends-and-family/

http://www.shutterstock.com/pic-46481035/stock-vector-cartoon-of-a-doctor-in-the-exam-room.html
http://www.gihealthcenters.com/how-is-blood-pressure-measured/
http://www.urbanewomen.com/10-running-tips-for-beginners.html
http://greatist.com/health/new-year-detox-recipes

Blog Post #2- Managing Your Hypertension

Isabella Herrero

Blog Post #2

Managing Your Hypertension

Bring it down a notch!

Ask Yourself!:

• How often do You check your blood pressure?
• Do you know how to measure your own blood pressure?
• Where can you get your blood pressure measured?
• How can you reduce hypertension and have a healthier heart?

How Often Do You Check Your Blood Pressure?

  Hypertension is something that often goes on without any recognizable symptoms so it's very important to check your blood pressure regularly if you are at risk for hypertension or have had hypertension in the past. 

     If you've never experienced hypertension or are not at risk for hypertension, then having regular check-ups with your doctor is enough to keep track of your blood pressure over time.  At almost every doctors appointment you'll ever go to, whether its with your family physician, physical therapist, or gastroenterologist, chances are they will always measure your blood pressure.  As long as you measure your blood pressure once every few months that should be plenty as long as your blood pressure is around average each time.  (Remember!: the average healthy blood pressure is 120/80)

     If you have experienced hypertension or are at high risk for hypertension, the more you check your blood pressure, the better.  Measuring blood pressure is quick, easy, and painless!  You can even measure your blood pressure at home.

Do You Know How to Measure your Own Blood Pressure?

   Most often when you have your blood pressure measured at a doctors office, you've probably noticed the nurse use a blood pressure cuff, a stethoscope and a sphygmomanometer. (all pictured below)

       Measuring blood pressure is fast and easy! However, it can be a little challenging to manually measure your own blood pressure so ask a family member or friend to do it for you.  The blood pressure kit pictured above can be found online for just $10, making it easy and affordable to take your blood pressure regularly.  

      You can either take your blood pressure manually or get an electronic blood pressure measuring device like this.  You can easily use this device without needing any help from someone else.  These electronic blood pressure measuring devices do tend to be a little more expensive, starting around $40.

Steps to Measure Your Blood Pressure Manually:

1. Wrap the cuff around your arm above your elbow.

2. Place the stethoscope on the inside of your elbow where you can hear a clear pulse.

3. Begin pumping the cuff full of air until you can't hear any more pulse sounds (this is usually at a reading around 160-180mmHG)

4. Slowly allow the blood pressure cuff to deflate. (The slower the better!)

5. When you first hear a pulse sound that is the systolic blood pressure reading (avg. 120)

6. Next listen for the diastolic reading, which is when the pulse goes back to a normal regular beat (avg. 80)

Measuring your Blood Pressure with an Automatic Blood Pressure Device:

Most of these devices are pretty similar and require you to place the cuff correctly on your arm (above the elbow) and then the device does the rest on its own! Easy peasy!

If you don't want to measure your own blood pressure there are plenty of places besides doctor's offices where you can get your blood pressure measured for free!  Some of these include:

-Publix

-Walgreens

-CVS Pharmacy

How to Reduce Hypertension and Have a Healthy Heart:

Maintain a healthy weight 

Maintain a balanced diet

Exercise regularly

Resources:

• http://mensbeat.com/healthy-blood-pressure-hypercet/
• https://www.aliexpress.com/cheap/cheap-blood-pressure-cuff-stethoscope-kit.html
• https://www.amazon.com/Omron-Pressure-Monitor-Standard-BP742N/dp/B00KPQB2NS/ref=lp_3777151_1_1_s_it?s=hpc&ie=UTF8&qid=1474390014&sr=1-1
• http://www.suntechmed.com/blog/entry/4-bp-measurement/42-10-steps-to-accurate-manual-blood-pressure-measurement
• http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/How-to-Monitor-and-Record-Your-Blood-Pressure_UCM_303323_Article.jsp#.V-FkAzuxFEc
• http://www.riversideonline.com/employees/myhealthylifestyle/newsletter/losing-weight.cfm
• https://valleyleisurelifestyle.wordpress.com/2013/10/14/the-myth-of-superfoods/
• http://www.ahchealthenews.com/2013/05/07/can-eating-less-salt-really-save-a-half-million-lives/
• https://childadolescentweightmanagement.wordpress.com/category/child-exercise/
• http://www.everydayhealth.com/hypertension/preventing.aspx

Blog Post #1- Hypertension

Isabella Herrero

Blog Post #1

HypertensionAn Introduction to the Condition 

Hypertension is more commonly known as high blood pressure.  We've all had our blood pressure taken at doctor's appointments but what actually is blood pressure?? 

Blood pressure is a number determined by the amount of blood pumped by heart and the amount of resistance that blood faces in the arteries (blood's pathways through your body).

Blood pressure is measured as systolic pressure over diastolic pressure.  Systolic pressure is the pressure in your arteries when your heart beats (heart muscles contract).  Diastolic pressure is the pressure in your arteries when your heart muscle relaxes (in between beats).  Normal blood pressure is around 120/80 mmHG. 

High blood pressure occurs when the long-term force of blood against arterial walls is too high that it can eventually cause damage such as heart disease.  Hypertension tends to develop over years and often goes on without any noticeable symptoms.  If any symptoms exist they may consist of headaches, shortness of breath or nosebleeds.  

Hypertension has multiple Risk Factors including:

Age: the risk of hypertension increases naturally with age.  Men often develop hypertension after age 45 and women after age 65

Race: hypertension is more common in blacks who often develop hypertension earlier on

Family History: hypertension runs in families

Being Overweight or Obese: the more you weigh, the more blood you need to pump throughout your body, increasing blood pressure

Being Physically Inactive: people who are not regularly active often have higher heart rates which in turn leads to higher blood pressure

Smoking Tobacco: smoking immediately raises blood pressure as well as damages the inside of your arteries

Consuming Too Much Salt: salt causes your body to retain fluid and consequentially raises blood pressure

Not Consuming Enough Potassium: Potassium helps to regulate salt concentrations in the body and therefore controls helps maintain blood pressure.  Key: Bananas are high in Potassium!

Drinking Too Much Alcohol: Overtime, heavy drinking can damage your heart

Stress: high levels of stress temporarily increase blood pressure 

Be Proactive! 

 Check your Blood pressure regularly if you might be at risk for hypertension.  Checking blood pressure is easy and painless and can be done at the doctors office or even at home with the help of a family member or friend.  Even if you aren't at risk for hypertension, its better to be safe than sorry and check your blood pressure regularly.  There are also ways to maintain a healthy blood pressure by changing habits of your lifestyle to promote a healthy heart and keep your blood pressure under control.  Take control of your blood pressure before it takes control of you. 

References:

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.V9mb4TuxFEc

http://www.vertex42.com/ExcelTemplates/blood-pressure-chart.html

http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580