You have probably had your blood pressure checked nearly every time you’ve visited your doctor and chances are, you or someone close to you has high blood pressure. You probably also know that having a healthy blood pressure reading is important for your overall health. Since May is Blood Pressure Education month, we are sharing the importance of blood pressure management and steps that you can take (starting today!) to improve your blood pressure.

What is blood pressure?

Generally, blood pressure is defined as the pressure of the circulating blood against the arteries. When you’ve had your blood pressure taken, you get a two-number reading. The top number is known as ‘systolic blood pressure’ which is the amount of pressure on the walls of the arteries when the heart is beating. The second number is the ‘diastolic blood pressure’ which measures the pressure against the arteries between heartbeats. Although blood pressure normally fluctuates throughout the day for various reasons, normal resting blood pressure for a typical adult is anything below 120/80.

Why does a healthy blood pressure matter? 

Normal blood pressure helps sustain life by forcing blood to flow throughout our body. As blood circulates, it delivers oxygen and nutrients to our muscles and organs. Circulating blood also picks up waste byproducts from normal bodily functions as a way of helping the body to get rid of them.

When blood pressure stays too high for prolonged periods of time this is known as hypertension. This long-term, increased pressure against the blood vessels can lead to a variety of health problems including heart disease, stroke, vascular dementia, eye problems and even kidney disease. Hypertension is often called a “Silent Killer” because elevated blood pressure can often go undetected but can cause many serious health problems.

What can I do to manage my blood pressure? 

1. Routine Blood Pressure Checks: Elevated blood pressure can often occur without any signs or symptoms. Screening your blood pressure regularly can help monitor trends and detect if it is increasing over time.
2. Diet Changes: Eating too much salt/sodium causes our bodies to retain fluid which can increase blood pressure. Therefore, reducing salt intake may help decrease blood pressure. Decreasing alcohol intake and eating a balanced diet can also have a positive impact on blood pressure.
3. Exercise: Regular brisk exercise such as walking, cycling, and strength training can help to lower blood pressure.
4. Stress Management: Elevated stress levels can lead to high blood pressure. Learning effective coping strategies to manage stress will not only improve your mood but also your blood pressure!
5. Breathe: This may sound funny, but just because you breathe all day everyday doesn’t mean you do it correctly. Learning how to breathe properly by maintaining good posture, using the diaphragm, nasal breathing only, and breathing into your entire rib cage, front, back, and sides evenly can reduce blood pressure.
6. Consult Your Healthcare Provider: If you have elevated blood pressure, your doctor may prescribe medication to bring your blood pressure to a safer level. Your team of healthcare providers can also help guide you with specific lifestyle changes for your particular needs.

Physical therapists are one of the many members of your healthcare team to help you manage your blood pressure. Our therapists at Beacon Physical Therapy are trained to both check and monitor blood pressure, and we can help assist you in lifestyle changes, such as exercise prescription, breathing exercises, and posture education that can help you to work toward managing your blood pressure!

At Beacon Physical Therapy, we support our patients in leading a healthy life and establishing a healthy lifestyle. We’d love to meet you and get you back to doing what you love.