Blood pressure is a critical aspect of our health and wellness. According to the World Health Organization, hypertension, more commonly referred to as high blood pressure, is the most common chronic condition worldwide. It is a major risk factor for heart disease, affects 1 billion people, and accounts for 1 in 8 deaths each year.
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As we age, the risk of developing chronic diseases and chronic illnesses increases, and monitoring blood pressure becomes even more important. This comprehensive guide will discuss the relationship between blood pressure, aging, chronic diseases, and chronic illnesses, as well as the challenges faced by the elderly population in maintaining healthy blood pressure. We will also explore the various methods of monitoring and managing blood pressure and suggest lifestyle changes that can help improve overall health.
What is Blood Pressure?
Blood pressure is the force exerted by the blood on the walls of the blood vessels as it circulates throughout the body. It is measured in millimeters of mercury (mmHg) and is recorded as two numbers: the systolic pressure (the higher number) and the diastolic pressure (the lower number). Systolic pressure represents the pressure in the arteries when the heart contracts, while diastolic pressure is the pressure in the arteries when the heart is at rest between beats.
Normal Blood Pressure Measurement Range
The American Heart Association defines normal blood pressure as having a systolic pressure of less than 120 millimeters of mercury (mm Hg) and a diastolic pressure of less than 80 mm Hg. This is often abbreviated as 120/80 mm Hg.
While a blood pressure reading of 120/80 mm Hg is considered normal, it is important to note that blood pressure can fluctuate throughout the day due to various factors such as stress, physical activity, and medication. It is also important to note that blood pressure can vary depending on age, gender, and other individual factors.
Hypertension and Hypotension:
Hypertension, or high blood pressure, is defined as having a systolic pressure of 130 mm Hg or higher, and/or a diastolic pressure of 80 mm Hg or higher. Hypertension can increase the risk of heart disease, stroke, and other serious health issues.
Hypotension, or low blood pressure, is defined as having a systolic pressure of less than 90 mm Hg, and/or a diastolic pressure of less than 60 mm Hg. Hypotension can cause dizziness, fainting, and other symptoms.
Blood Pressure and Heart Disease
Blood pressure and heart disease are closely related. High blood pressure, also known as hypertension, is a major risk factor for heart disease. When blood pressure is consistently high, it causes damage to the walls of the arteries and increases the workload on the heart, which can lead to a range of cardiovascular problems.
Over time, high blood pressure can cause the arteries to become thicker and less elastic, making it harder for blood to flow through them. This can lead to the formation of blood clots, which can cause heart attacks and strokes. High blood pressure can also cause the heart muscle to become thicker and less efficient, which can lead to heart failure.
Statistics shows that heart disease is the number 1 cause of death in USA over years.
Blood Pressure and Aging
As we age, our blood vessels may lose some of their elasticity, causing the blood pressure to rise. This can lead to the development of hypertension, or high blood pressure, which is a significant risk factor for various chronic diseases and illnesses, such as heart disease, stroke, and kidney disease. Hypertension can also lead to cognitive decline and dementia in the elderly population. On the other hand, low blood pressure, or hypotension, can be a result of dehydration, certain medications, or underlying health conditions, and can cause dizziness, fainting, and an increased risk of falls in older adults.
Chronic Disease and Blood Pressure
High blood pressure is a major risk factor for many chronic diseases, including:
- Heart disease: Hypertension can cause the heart to work harder and less efficiently, leading to heart failure, coronary artery disease, and abnormal heart rhythms.
- Stroke: High blood pressure can damage blood vessels, making them more prone to rupture or clot formation, resulting in a stroke.
- Kidney disease: Hypertension can damage the blood vessels in the kidneys, impairing their ability to filter waste from the blood and leading to kidney failure.
- Peripheral artery disease: High blood pressure can cause narrowing of the blood vessels in the legs, leading to pain, cramping, and decreased blood flow.
Chronic Illness and Blood Pressure
Chronic illnesses can also impact blood pressure management. For example, diabetes can result in damage to the blood vessels and nerves that control blood pressure, making it more difficult to maintain healthy levels. Additionally, certain medications used to treat chronic illnesses can affect blood pressure, either by raising or lowering it.
Challenges for the Elderly
The elderly population faces unique challenges in managing blood pressure, including:
- Age-related changes: As mentioned earlier, blood vessels may lose elasticity with age, leading to increased blood pressure.
- Multiple medications: Older adults may be taking several medications for various chronic conditions, which can interact and affect blood pressure.
- Cognitive decline: Dementia and cognitive decline can make it difficult for older adults to remember to take their medications or to monitor their blood pressure regularly.
- Mobility limitations: Physical limitations may make it challenging for the elderly to maintain an active lifestyle and follow a heart-healthy diet.
Monitoring and Managing Blood Pressure
Regular blood pressure monitoring is essential for detecting and managing hypertension and hypotension. It can be done at home using a digital blood pressure monitor or at a healthcare provider's office. If high or low blood pressure is detected, a healthcare provider may recommend lifestyle changes, medications, or adjustments to existing medications to help manage the condition.
how to choose a suitable blood pressure measuring equipment?
When choosing a blood pressure measuring equipment, there are several factors to consider:
- Type of device: There are two main types of blood pressure measuring devices: manual and automatic. Manual devices require the use of a stethoscope and a sphygmomanometer to listen to the heartbeat and measure blood pressure. Automatic devices are digital and can be operated with the touch of a button.
- Accuracy: It is important to choose a device that is accurate and reliable. Look for devices that have been validated by independent organizations, such as the Association for the Advancement of Medical Instrumentation (AAMI) or the British and Irish Hypertension Society (BIHS).
- Cuff size: Blood pressure cuffs come in different sizes, and it is important to choose the correct size for your arm. A cuff that is too small or too large can result in inaccurate readings. The cuff should cover at least 80% of the upper arm and fit snugly but not too tightly.
- Ease of use: Choose a device that is easy to use and read. Digital devices may be easier to use than manual devices, but it is important to follow the instructions carefully to ensure accurate readings.
- Cost: Blood pressure measuring devices can range in price from less than $20 to several hundred dollars. Choose a device that fits your budget, but remember that accuracy and reliability are more important than price.
- Additional features: Some blood pressure measuring devices may have additional features, such as the ability to store multiple readings, connect to a smartphone app, or detect irregular heartbeats. Consider whether these features are important to you.
Lifestyle Changes for Better Blood Pressure
Making certain lifestyle changes can help improve blood pressure and overall health, especially for those with chronic diseases or chronic illnesses. These changes may include:
- Eating a balanced, heart-healthy diet: Incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Reduce sodium intake and avoid processed foods.
- Regular physical activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities on two or more days per week.
- Maintaining a healthy weight: Losing excess weight can significantly improve blood pressure and reduce the risk of chronic diseases.
- Limiting alcohol consumption: Moderate alcohol intake (one drink per day for women and up to two drinks per day for men) may help lower blood pressure.
- Quitting smoking: Smoking damages blood vessels and can raise blood pressure. Quitting can improve overall health and reduce the risk of chronic diseases.
- Managing stress: Reducing stress through relaxation techniques, such as deep breathing exercises, meditation, or yoga, can help lower blood pressure.
- Getting adequate sleep: Aim for 7-9 hours of quality sleep each night to support overall health and blood pressure management.
- Please also refer to our blogpost "Health Matters : 4 essentials for good health" for more advice.
Traditional Chinese Medicine's Approach to Hypertension and Dietary Therapy
Traditional Chinese Medicine (TCM) does not use the term "hypertension" as a diagnosis. From a TCM perspective, the accompanying symptoms of hypertension are used to form a specific diagnosis, such as dizziness or headache. TCM emphasizes individualized treatment based on syndrome differentiation, which means that hypertension can be classified into different types, such as liver qi stagnation, qi stagnation and blood stasis, yin deficiency and yang excess, phlegm dampness obstruction, liver and kidney deficiency, and spleen and kidney deficiency.
Many people are currently interested in using dietary therapy to manage their hypertension. However, dietary therapy does not directly lower blood pressure, but it can improve the body's ability to regulate blood pressure. For example, celery contains a high amount of calcium, which has a certain blood pressure-lowering effect, can reduce the excitability of nerves and muscles, and can also supplement vitamins. Therefore, celery juice is suitable for patients with yin deficiency and yang excess hypertension. Eating vinegar beans also has a similar effect.
For patients with blood stasis type hypertension, drinking water infused with salvia miltiorrhiza is beneficial when the temperature is not too clear. Some Sanqi preparations and Danshen preparations are also effective. For patients with phlegm dampness predominant hypertension, drinking water infused with red yeast rice can be helpful. Fuling and Coix Seed Porridge and Lianqiao Red Bean Porridge are effective for some patients with heat and dampness hypertension.
The effects of herbs such as Dilong, Shuizhi, and Tianma in promoting blood circulation and resolving blood stasis to lower blood pressure are also reliable. Patients with hypertension due to liver and kidney deficiency can use Gouqi and Shan Yao. Hawthorn has lipid-lowering, anti-atherosclerotic, and digestive effects, which can indirectly regulate blood pressure by improving lipid metabolism and promoting blood vessel circulation.
When selecting proprietary Chinese medicines for hypertension, it is important to follow the TCM doctor's diagnosis and choose the most appropriate medicine based on symptoms. The misuse or overuse of proprietary Chinese medicines can increase the risk of adverse reactions.
Specific Exercises for the Elderly to Improve Blood Pressure
- Walking: Walking is a low-impact exercise that can be easily incorporated into a daily routine. Studies have shown that walking can help lower blood pressure and reduce the risk of cardiovascular disease. Aim for at least 30 minutes of moderate-intensity walking each day.
- Resistance training: Resistance training, such as lifting weights or using resistance bands, can help improve muscle strength and cardiovascular health. It can also help lower blood pressure by improving blood flow and reducing the stiffness of blood vessels. Start with light weights and gradually increase as strength improves.
- Yoga: Yoga is a gentle form of exercise that can help improve flexibility, balance, and cardiovascular health. Practicing yoga can also help reduce stress and promote relaxation, which can help lower blood pressure. Look for yoga classes designed specifically for seniors.
- Swimming: Swimming is a low-impact exercise that can help improve cardiovascular health and lower blood pressure. It is also a great option for individuals with joint pain or mobility issues. Try to swim for at least 30 minutes a day, several times a week.
- Tai Chi: Tai Chi is an ancient Chinese martial art that combines movement and meditation. It can help improve balance, flexibility, and cardiovascular health. Studies have also shown that practicing Tai Chi can help lower blood pressure. Look for Tai Chi classes specifically designed for seniors.
Conclusion
Blood pressure management is crucial for preventing and managing chronic diseases and chronic illnesses, especially in the aging population. By understanding the connections between blood pressure, aging, and chronic conditions, individuals can take proactive steps to maintain healthy blood pressure levels and reduce the risk of complications. Regular monitoring, appropriate medical interventions, and adopting a
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