1. Maintain ideal body weight
Excess weight is another risk factor for the development of high blood pressure. Like all other factors acting alone, however, excess weight is not associated with hypertension in all persons. Obese and overweight individuals have an increased risk of heart disease and stroke.
The ideal waist measurement for women is less than 32in (81cm); between 32in and 35in is high while above 35in is very high.
The ideal waist measurement for men is less than 37in (94cm); between 37in and 40in is high while above 40in is very high.
The high figures are due to fat; fat around waistline is far more dangerous medically than fat around the hips and in the buttocks. The former increases the risk of diabetes, heart disease and high blood pressure.
You can easily measure your waist line by wrapping a tape around your trunk at the level of your navel
Your Body Mass Index (BMI) is determined by your height and weight; for adults, the healthy rate is 18.5-24.9, if it is between 25 and 29.9 that is overweight and anyone with a figure above 30 is obese.
Obesity puts one at risk of diabetes, high blood pressure, heart disease, joint diseases among other conditions.
2. Be active/Exercise daily
We must not retire from all forms of work otherwise we will vegetate and die early. When we retire from employment or our business, we must keep ourselves busy through community work. If you are self-employed, do not retire, reduce your hours of work. As long as you work, your muscles are active and your brain is also active. Inactivity leads to early death
Regular exercise puts your body and heart in good shape. There are about four types of exercises—Aerobic exercise (running, Thread mill, Cycling, swimming etc), static/muscle building exercise (weight lifting etc), Balancing exercise and Stretching exercise.
Exercise also burns off excess fat and carbohydrate you do not need. Obesity can lead to diabetes and heart disease.
Experts advise that we do about 150 minutes of moderate exercise weekly; that is, about 20 minutes a day.
Regular exercise, is essential for maintaining healthy weight, helps your heart, your lungs, your muscles and bones.
3. Healthy diet
Eat fibre rich foods such a as fruits, vegetables, wheat bread, oatmeal, cereals, nuts etc, to ward off colon cancers, reduce incidence of diabetes and several other life threatening conditions. At the same time avoid excessive consumption of sugar and other carbohydrate and also fatty foods.
4. Do not smoke
The active ingredients in cigarette smoke, nicotine, like stress, causes the blood pressure to rise directly since it’s a constrictor of blood vessels. Smokers therefore tend to have higher risk of hypertension than their non-smoking counter parts.
5. Limit alcohol intake
Virtually every organ of the body can be affected by heavy alcohol intake with many deaths resulting from accidents, respiratory failure and breathing in of vomit.
It is also associated with obesity and diabetes mellitus; the latter can lead to narrowing and hardening of blood vessels including those of the heart causing heart disease.
6. Develop stress busters
Stress accompanied by anxiety is closely linked with high blood pressure. This could be due to activities of hormones and/or nerves which affect the heart and blood vessels. The activities of these hormones and nerves can quicken the heart rate and increase the force of contraction of the heart, a usual response to fright.
Organise your life with a daily do-list. Express yourself if the need arises instead of bottling up. Compromise when necessary but also take charge of your life. Taking holidays, listening to music, warm baths, reading interesting novels help to relax the mind and body.
8. Adequate sleep
A minimum of eight hours sleep a day is advised, this will ensure adequate rest and recovery after a hard day’s work.
Fatigue resulting from sleeplessness can drive the affected to take a lot of sugary energy drinks with the possible development overtime of excess sugar in the blood (diabetes) and its complications of heart disease and disease of the blood vessels.
9. Regular medical check-up
Annual or bi-annual general medical check-up is advised; this could pick up raised blood pressure, pre-diabetic condition, previous small ischaemic attacks, kidney problems, weight problems etc. They could be dealt with promptly.