January 2025: BLOOD PRESSURE

Listen to the Google Notebook LM podcast on this month's topic:

Podcast

Before you get anxious about your blood pressure, relax. There are steps you can take that will help you control this vital measurement. First, a little blood pressure primer:

•   Your 60,000 miles of vessels are a sealed, closed loop system, like your refrigerator. There is no reservoir, or pool of blood to be pumped. The high, or SYSTOLIC number tells how hard the heart is pushing the blood through the loop. The small, or DIASTOLIC number tells us the pressure while the heart is filling with blood--before the next push.

•   Most medical professionals concentrate on the high systolic pressure because it shows the general state of overall health. If the low diastolic reading is too high, this might indicate hypertension. If the diastolic is too low, it might mean "ischemia", or lacking enough blood and oxygen.

BLOOD PRESSURE IS THE MOST VITAL MEASUREMENT THAT YOU CONTROL

About one in three adults has high blood pressure, or the other common term, "hypertension".

High blood pressure generally follows with advancing age, however chronic stress in the young, can also cause elevated blood pressure.

Doctors are cautious to separate temporary abnormal readings from additional readings before taking action.

PREVENTING HIGH BLOOD PRESSURE

Since lifestyle and age directly influence blood pressure, you need to be concerned about any consistent reading above normal (120/80mm). If you are young and do not have any metabolic issues, like diabetes, overweight, and high LDL cholesterol, occasional high readings may not be that important.

Preventing high blood pressure comes with a list of do's, and don't's:

Stress is the number one problem. (That's why it's called hypertension).

1.     Sleep is the first refuge for the stressed. Our bodies need to be restored nightly. There is no shortcut to getting at least seven hours, or more, each night.

2.     No smoking (anything!). Heavy smoking can elevate blood pressure up to 20mm points higher.

3.     Reduce caffeine and alcohol.

4.     Reduce all external lights when sleeping.

5.     Practice yoga, meditation, and deep breathing exercises.

6.     Reduce sugars (particularly fructose). This includes beverages, juices, desserts and candies.

7.     Check with your doctor about potassium supplements. The daily recommended ratio of potassium to salt is 10 to 1.

8.     Have a hobby. This escapes the hum, drum of modern living

9.     Get a pet !

BLOOD PRESSURE LIMITS

Source: The National Institute of Health.

Normal - 120/80

Elevated - 121-129/80

High - 130-139/80-89

Stage 2 - 140 +/90+

Crisis - 180+/120+

HOW TO GET THE BEST B/P SCORE AT THE DOCTOR

•   Take B/P before lunch.

•   No caffeine 20 minutes before testing.

•   No medications before testing.

•   No hydrating before testing.

•   Sit quietly 5 minutes before testing.

•   No talking to attendant making the test.

•   No clothing between the cuff and the arm. Should be snug against the arm.

•   Arm should be resting on a stand at the shoulder level.

•   Insist that you are to be tested more than once!

REMOTE PRESSURE TAKING

The remote monitoring of blood pressure readings can be taken at home by anyone with a smartphone.

"Brilliant Care" is a company providing this service, in connection with the patients doctor. The system works by providing a direct cell phone link to the home. Subscribers are provided a special arm cuff and pressure device. Blood pressure information is then transmitted back to a lab through the phone and reviewed according to the doctor's instructions.

FOODS TO LOWER PRESSURE

Concentrating on these foods will help maintain a normal BP:

•   Bananas, avocados and leafy greens are very high in potassium to offset excess salt, which restricts blood flow.

•   Other foods that are also good providers of potassium -

  Sweet potatoes, spinach, oranges, and tomatoes.

•   Beets are high in nitrates that produce nitric oxide, a critical compound to regulate (optimize) all blood vessels.

•   Dark chocolate is packed with magnesium and flavonoids that also boosts nitric oxide.

•   Pomegranates contain angiotensin which helps to lower water retention in the kidneys.

•   Nuts are rich in magnesium which also helps regulate BP.

THE BABY ASPIRIN STORY

Many Americans are taking baby aspirin (81mg), as a heart attack and stroke preventive. A study was undertaken, due to complaints of aspirin induced stomach and brain bleeding. In 2018, the study results found that the daily use of baby aspirin offered no advantage for healthy people.

It is up to your doctor to decide who should take a daily aspirin.

Keep in mind that another advantage of aspirin is that it makes the red corpuscles more slippery, allowing a smoother transition through the vessels and improved blood flow.

HAPPY NEW YEAR!, Roger and Arlene.