Blood Pressure
**This blog is solely intended as recreational reading material.
The internet is littered with stories of inaccurate blood pressure readings. From the self-test machines at the grocery store, to the home kits, even the equipment in your own doctor’s office could be outdated or not functioning properly. These inconsistencies in ratings can sometimes confuse people into thinking that they may have fluctuating high/low blood pressure or even a condition like Hypertension. It is said that 1 in every 4 people have high blood pressure, and about 1/3 of those people don’t know it. There are numerous reasons why this may be, some of those being the patient has not had regular check-ups, they have relied on shoddy equipment, or the doctor, or in most cases physicians assistant, has neglected to notice a slow but steady rise the patients blood pressure over time.
What ever the reason for receiving inaccurate blood pressure ratings may be, it can easily be corrected.
What may not be easy, is finding out your blood pressure is too low or too high, and trying to bring it down to normal (120/80mmHg). Most people have blood pressure levels that rise and fall, but within safe ranges. A “normal” systolic (blood pressure while the heart beats while pumping blood) number would be 120. A “normal” diastolic (blood pressure while the heart is at rest, filling with blood) number would be 80.
Prehypertension 120-139/80-89
Stage 1 Hypertension 140-159
Stage 2 Hypertension 160+/100+
(the above numbers apply to 18-over adults without serious short term illnesses)
As said before, most people have blood pressure measurements with a slight variance based on a number of variables. Some of which would be diet, whether or not they smoke and/or drink, exercise patters, stress levels, and weight.
My reason for this topic today is that I have been a victim of mixed readings. I have been to the doctor a number of times over the past few months as I had a small surgery to remove an M&M-Mini sized cyst on my left shoulder. My blood pressure was taken 4 times over about 3 months and came back normal every time at the doctor’s office. However, when I took it at the local grocery store in Vermillion, SD a couple years ago, it came back high, in the prehypertension range. I thought nothing of this, as I have never been told by any medical professional that I suffer from HBP. Faulty machine, I thought. Last Friday (8/22) I tested my BP at the grocery store again, to find I was border line prehypertension and Stage 1.
Fridays supermarket reading came as a shock as I was just tested 3 weeks ago prior to surgery with normal results. It is hard to know which results are more accurate, the machine at Safeway, or the arm cuff in the doctor’s office. I am going to go with the arm cuff reading, not because I am trying to ignore a potential problem, but because of the massive amounts of information I have read on reputable medical websites with regards to faulty supermarket readings.
Another interesting point to add, my heart rate is very low (this is healthy). I have the second lowest resting heart rate of anyone I have ever known, second only to Timothy J. Byers, formerly of Billings, MT, currently residing on Colorado.
I have arrived at my point and reason for the article. Whether you have been tested and proven to have HBP or you just think you do because of a supermarket BP tester, or you have a “normal” 120/80 reading every time, there are certain lifestyle habits that should be practiced to ensure a long, healthy life. There are far too many to count, let alone sift through the rumors, but here are a few I found interesting:
Ways to keep HBP at bay (non-medicinal):
- 30 minutes or more of exercise everyday, no less, no matter what (endurance and resistance). This exercise may lead to lowering the amount of mercury in your blood by as much as 10mmHg, the same amount as some medicines will.
- Calcium, Potassium, Magnesium. Eat plenty of foods rich in the previous mentioned sentence, taking supplements if necessary. Some of said foods: avocados, bananas, cantaloupe, honeydew melon, grapefruit, nectarines, oranges, asparagus, broccoli, cabbage, cauliflower, green peas, potatoes, and squash. Foods rich in magnesium include nuts, rice, bananas, potatoes, wheat germ, kidney and lima beans, soy, and molasses.
- Garlic supplements. They are great for lowering blood pressure in some, and can also have positive effects on cholesterol.
- Don’t add salt! When you sit down with your burger and fries, or pesto ravioli, eat it as is. Garnish with chives or something lower in sodium.
- Don’t ever smoke, rarely drink, and avoid caffeine whenever possible.
I have decided to do the following no matter what. It starts today (8/25/2008). I workout regularly, not every single day, but always for more than 30 minutes. I eat most of the above mentioned potassium-rich foods, but not enough. I don’t take garlic or any other supplements at the moment. I ALWAYS add salt, and this I will no longer be doing. I don’t smoke, I rarely drink, but I do enjoy caffeine. There have been many studies that show caffeine, in the right doses, can increase endurance training ability (the exercise I like to do). Problem is, it does nothing for workout recovery.
I have plenty of room for improvement and intend on getting in the game starting today. I will, however, be consuming some caffeine in some form, probably coffee, prior to the half-marathon.
Thanks for reading!