Monitor High Blood Pressure
Lorry driving is a very stressful job, working long hours not eating properly and lack of exercise can lead to the driver having High Blood Pressure.
Monitoring your blood pressure on a regular basis will help you keep track of any fluctuations of results allowing you to act if something seems not normal.
There are many simple monitoring devices available to keep a record of your blood pressure, I use a simple automatic monitor and use it regularly to keep track of its readings.
The Omron M2 Basic is a great monitor and simple to use it is also clinically validated to give you the reassurance that the results you get are correct.
- Automatic monitor with Medium 22 – 32 cm Cuff
- One button operation
- Last reading memory
- Intellisense Technology
The M2 Basic fully automatic upper arm blood pressure monitor gives you comfortable, quick, and accurate monitoring.
The M2 measures your blood pressure and pulse rate simply and quickly.
Accuracy, as well as comfort, is ensured with Intellisense technology, which always inflates the cuff to the peak pressure that is tailored to your own blood pressure level, ensuring a more comfortable measurement.
Every OMRON monitor is tested for accuracy against the clinical guidelines for measuring blood pressure that is specified by the European Society of Hypertension. A clinically validated monitor means that it has undergone tests conducted by independent doctors according to a predetermined protocol, which includes ensuring the accuracy of the measurements (algorithm) of the blood pressure monitors.
OMRON Intellisense is an advanced technology for blood pressure measurement. An Intellisense monitor inflates the cuff to the ideal level for each use, meaning that each reading has a personalised inflation level that is right for the user.
Benefits of the OMRON M2 Basic
An Intellisense monitor inflates the cuff to the ideal level with each use
No adjustments are required by the user to select an inflation level
Easy Cuff enables you to position the cuff more easily
Comes with the last reading memory so you can view your previous reading at the touch of a button.
The technology- Easy Cuff
The M2 Basic comes complete with a medium-sized Easy Cuff (22-32 cm) which makes it even easier to fit the cuff correctly on your arm.
What is high blood pressure? view larger
According to the blood pressure classification by the International Society of Hypertension (1999)
Easy to use
OMRON’s M2 Basic allows you to measure your blood pressure with ease and accuracy in the comfort of your own home in just a few steps. After positioning yourself and the cuff, it’s simply a matter of turning the machine on, pressing start, and then recording the measurement.
By developing state-of-the-art products that match high criteria in blood pressure monitoring technology, OMRON offers long-lasting quality and accuracy. Typically, OMRON monitors are clinically validated, assuring you reliable readings. By taking steps to monitor and manage your own blood pressure, you can vastly improve the chances of greater long-term health and be able to provide your doctor with valuable information.
For a small cost, the Omron M2 could save your life!View on Amazon
What is Blood Pressure?
The heart is a very powerful pump that beats steadily.
The pressure created by the heart to pump the blood through the blood vessels is called blood pressure.
When the heart muscle contracts the blood surges through the arteries – this is when the systolic (upper) blood pressure value occurs.
The diastolic (lower) value is the resting pressure before the heart contracts again.
Ideally, your BP should be below 140/85 mmHg
There are approximately 16 million people in the UK with high BP, however, nearly two-thirds are not aware of the fact, which is understandable when there are no symptoms.
However, if left, high blood pressure can lead to strokes and heart problems.
How to Control High Blood Pressure
Lose a few pounds and watch your waistline
Weight loss is one of the most effective lifestyle changes for controlling blood pressure.
Losing even a small amount of weight can help reduce your blood pressure.
In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with each kilogram (about 2.2 pounds) of weight you lose.
Being overweight can cause disrupted breathing while you sleep (sleep apnea), which can further raise your blood pressure, Blood pressure often increases as weight increases.
Besides shedding pounds, you generally should also keep an eye on your waistline.
Carrying too much weight around your waist can put you at greater risk of high blood pressure.
- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
- Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
Regular physical activity such as 150 minutes a week, or about 30 minutes most days of the week can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure.
It’s important to be consistent because if you stop exercising, your blood pressure can rise again, lorry drivers have the perfect opportunity to get some exercise is when on a 45-minute break just a simple walk around for 10 minutes is better than sitting in your cab listening to the radio.
If you have elevated blood pressure, exercise can help you avoid developing hypertension.
If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming, or dancing.
You can also try high-intensity interval training, which involves alternating short bursts of intense activity with subsequent recovery periods of lighter activity.
Strength training also can help reduce blood pressure.
Aim to include strength training exercises at least two days a week.
Eating a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.
This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:
Keep a food diary
Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when, and why.
Consider boosting potassium
Potassium can lessen the effects of sodium on BP.
The best source of potassium is food, such as fruits and vegetables, rather than supplements.
Talk to your doctor about the potassium level that’s best for you.
Read food labels when you shop and stick to your healthy-eating plan when you’re dining out.
Sodium Reduction in your diet
Even a small reduction in sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high BP.
The effect of sodium intake on BP varies among groups of people.
In general, limit sodium to 2,300 milligrams (mg) a day or less.
However, a lower sodium intake 1,500 mg a day or less is ideal for most adults.
How do I decrease sodium in my diet?
- Read food labels – If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
- Eat fewer processed foods.
- Only a small amount of sodium occurs naturally in foods.
- Most sodium is added during processing.
- Don’t add salt – Just 1 level teaspoon of salt has 2,300 mg of sodium.
- Use herbs or spices to add flavor to your food.
- If you don’t feel you can drastically reduce the sodium in your diet suddenly, cut back gradually.
- Your palate will adjust over time.
Reduce the amount of alcohol you drink
Alcohol can be both good and bad for your health, By drinking alcohol only in moderation generally one drink a day for women, or two a day for men will potentially lower your blood pressure by about 4 mm Hg.
One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof Spirits.
The protective effect is lost if you drink too much alcohol.
Drinking more than a moderate amount of alcohol can raise BP by several points.
It can also reduce the effectiveness of BP medications.
Every cigarette you smoke increases your BP for many minutes after you finish.
Stopping smoking will help your BP return to normal.
Quitting smoking can reduce your risk of heart disease and improve your overall health.
People who quit smoking may live longer than people who never quit smoking.
Caffeine can raise BP up to 10 mm Hg in people who rarely consume it.
People who drink coffee regularly may experience little or no effect on their BP.
Although the long-term effects of caffeine on blood pressure aren’t clear, it’s possible BP may slightly increase.
To see if caffeine raises your BP, check your BP within 30 minutes of drinking a caffeinated drink.
If your BP increases by 5 to 10 mm Hg, you may be sensitive to BP raising effects of caffeine.
Chronic stress may contribute to high BP More research is needed to determine the effects of chronic stress on BP.
Occasional stress also can contribute to high BP if you react to stress by eating unhealthy food, drinking alcohol, or smoking.
Take some time to think about what causes you to feel stressed, such as work, family, finances, or illness.
Once you know what’s causing your stress, consider how you can eliminate or reduce stress.
If you can’t eliminate all of your stress, you can at least cope with them in a healthier way.
- Change your expectations plan your day and focus on your priorities.
- Avoid trying to do too much and learn to say no.
- Understand there are some things you can’t change or control, but you can focus on how you react to them.
- Focus on issues you can control and make plans to solve them.
- If you are having an issue at work, try talking to your manager.
- If you are having a conflict with your kids or spouse, take steps to resolve it.
- Avoid stress triggers Try to avoid triggers when you can! if rush-hour traffic during or on your way to work causes stress, try leaving earlier in the morning, or find somewhere to to take a short break.
- Avoid people who cause you stress if possible.
- Make time to relax and to do activities you enjoy.
- Take time each day to sit quietly and breathe deeply.
- Make time for enjoyable activities or hobbies in your schedule, such as walking, biking or gardening.
- Practice gratitude expressing gratitude to others can help reduce your stress.
Monitor your blood pressure at home regularly
Home monitoring can help you keep tabs on your BP, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications.
Blood pressure monitors are available widely and without a prescription, I find my Omron M2 Monitor easily keeps me informed of how my BP is reading.
Self help with Blood Pressure
There are some great books available for helping you lower your BP by means of healthy eating, lifestyle, and other no-pressure solutions.
Below are a few of my favorite books for maintaining a healthy BP.
Thirty Days to Natural Blood Pressure Control: The “No Pressure” Solution
Authors: David DeRose, MD, MPH – Greg Steinke, MD, MPH – Trudie Li, MSN, FNPView on Amazon
What is the book about?
High Blood Pressure. Even if you haven’t received the diagnosis yet, as many as three-quarters of the Western world will have to contend with high BP sometime in their lives.
However, you no longer need to be a victim.
Drs. DeRose and Steinke along with Nurse Practitioner Li draw from cutting-edge medical research and their decades of clinical experience to guide you on an amazing 30-day journey.
Learn simple natural strategies that have helped many people decrease or eliminate their dependence on medications.
High Blood Pressure (The Foods,Facts & The Recipes)
Authors: Angie Jefferson – Fiona HunterView on Amazon
What is the book about?
Blood pressure explained; What is high BP? Causes of high BP? How this affects health; The links between diet and blood pressure; The evidence that what we eat can affect our BP; Foods we know can lower BP; Foods we know can raise BP; Other ways to lower.
About the Authors
Angie Jefferson has been a State Registered Dietitian for the past 13 years. She now works as a consultant, writes books, and contributes to many publications. She is the co-author, with Flona Hunter, of The Natural Menopause Cookbook.
Fiona Hunter has over 20 years of experience in the field of nutrition, she was the nutrition editor at Good Housekeeping magazine and now contributes to magazines and newspapers, as well as regularly appearing on TV and radio.
High Blood Pressure For Dummies
Author: Alan L. RubinView on Amazon
What is the book about?
Info on high BP in women, children, and the elderly The fun and easy way to take charge of hypertension and add years to your life! Are you battling high BP?
This updated guide explains all the latest breakthroughs in the detection, treatment, and prevention of high BP, helping you determine whether you’re at risk and develop a diet and exercise program to keep your BP at healthy levels.
You’ll also find new information on protecting your heart, kidneys, and brain and dealing with secondary high BP. * Measure your BP properly * Develop a successful treatment plan * Improve your lifestyle habits * Evaluate new drug therapies * Find resources and outside support.
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