Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps it throughout your body. It is typically measured in millimeters of mercury (mm Hg) and expressed as two numbers:
- Systolic Pressure: The higher of the two numbers, it represents the pressure in your arteries when your heart beats and pumps blood into your arteries. This is the peak pressure during a heartbeat.
- Diastolic Pressure: The lower number, it represents the pressure in your arteries when your heart is at rest between beats. It is the minimum pressure in your arteries.
This is an essential physiological parameter as it indicates the health and efficiency of your cardiovascular system. Normal blood pressure typically falls within the range of 90/60 mm Hg to 120/80 mm Hg, but it can vary from person to person. High blood pressure (hypertension) can increase the risk of various cardiovascular diseases, including heart disease and stroke, while low blood pressure (hypotension) can lead to symptoms like dizziness and fainting. Monitoring and maintaining a healthy blood pressure is important for overall health.
What is Considered Normal and Abnormal Blood Pressure?
Blood pressure is typically categorized into several ranges to help determine what is considered normal, prehypertensive, hypertensive, or hypotensive. These categories can vary slightly depending on guidelines from different health organizations, but here are the general classifications for adults:
- Normal Blood Pressure:
- Systolic: Less than 120 mm Hg
- Diastolic: Less than 80 mm Hg
- Elevated Blood Pressure (Prehypertension):
- Systolic: 120-129 mm Hg
- Diastolic: Less than 80 mm Hg
- Stage 1 Hypertension:
- Systolic: 130-139 mm Hg
- Diastolic: 80-89 mm Hg
- Stage 2 Hypertension:
- Systolic: 140 mm Hg or higher
- Diastolic: 90 mm Hg or higher
- Hypertensive Crisis:
- Systolic: Over 180 mm Hg
- Diastolic: Over 120 mm Hg
It is important to note that the definitions and classifications of blood pressure can be updated over time as new research and guidelines emerge. Additionally, individual variations can occur, and some people may have naturally lower or higher blood pressure without adverse health effects.
Why Does Abnormal Blood Pressure Occur?
Abnormal blood pressure, whether it’s high (hypertension) or low (hypotension), can occur for various reasons, and it often involves complex interactions of genetic, lifestyle, and medical factors. Here are some common reasons for abnormal pressure:
High Blood Pressure (Hypertension):
- Primary Hypertension: This is the most common form of high pressure, and its exact cause is often unknown. It tends to develop gradually over time and is influenced by genetic factors, age, and lifestyle choices.
- Secondary Hypertension: This type of high pressure is typically caused by an underlying medical condition or medication. Conditions that can lead to secondary hypertension include kidney disease, hormonal disorders (e.g., thyroid problems or adrenal gland tumors), and certain medications (e.g., birth control pills, decongestants, or anti-inflammatory drugs).
- Lifestyle Factors: Unhealthy lifestyle choices, such as a diet high in sodium, lack of physical activity, excess alcohol consumption, and smoking, can contribute to high blood pressure.
Low Blood Pressure (Hypotension):
- Dehydration: Insufficient fluid in the body can lead to low pressure. Dehydration can result from inadequate fluid intake, excessive sweating, vomiting, or diarrhea.
- Heart Problems: Certain heart conditions, such as bradycardia (slow heart rate) or heart valve disorders, can reduce the heart’s ability to pump blood effectively, resulting in low blood pressure.
- Endocrine Disorders: Conditions like Addison’s disease (a hormonal disorder affecting the adrenal glands) can lead to low BP.
- Neurological Conditions: Nervous system disorders, such as Parkinson’s disease, can affect blood pressure regulation.
- Medications: Some medications, like antihypertensives, can lead to excessively low blood pressure as a side effect.
- Postural Hypotension: This is a drop in pressure that occurs when you change positions, such as standing up quickly, and it is more common in older adults.
- Pregnancy: Low pressure can occur during pregnancy, especially in the early stages, due to changes in circulatory system and hormonal fluctuations.
It is important to note that this pressure can also fluctuate throughout the day based on various factors, including stress, physical activity, and even the time of day.
What are Some Natural Ways to Manage an Abnormal Blood Pressure Level?
Managing abnormal pressure levels, whether they are too high (hypertension) or too low (hypotension), often involves a combination of lifestyle changes and natural approaches. Here are some strategies that can help:
For High Blood Pressure (Hypertension):
- Dietary Changes:
- Reduce sodium (salt) intake: Excess sodium can lead to high blood pressure. Limit processed foods, canned soups, and fast food.
- Increase potassium-rich foods: Potassium helps balance sodium levels. Foods like bananas, oranges, spinach, and sweet potatoes are good choices.
- Adopt the DASH diet: The Dietary Approaches to Stop Hypertension (DASH) emphasizes fruits, vegetables, whole grains, and lean proteins while reducing sodium.
- Healthy Eating Habits:
- Maintain a balanced diet with whole foods.
- Limit alcohol consumption.
- Avoid excessive caffeine.
- Regular Physical Activity:
- Engage in aerobic exercise such as brisk walking, swimming, or cycling for at least 150 minutes per week.
- Strength training exercises can also be beneficial.
- Stress Reduction:
- Practice relaxation techniques like deep breathing, meditation, and yoga.
- Find healthy ways to manage stress, such as hobbies or mindfulness.
- Weight Management:
- Losing excess weight can significantly lower blood pressure.
- Quit Smoking:
- Smoking can raise blood pressure and damage blood vessels.
- Limit Alcohol:
- Excessive alcohol consumption can raise blood pressure. If you choose to drink, do so in moderation.
- Herbal Supplements:
- Some herbs, like garlic, hibiscus, and celery seed, have been associated with blood pressure-lowering effects. Consult with a healthcare professional before using herbal supplements.
For Low Blood Pressure (Hypotension):
- Hydration:
- Drink plenty of fluids to prevent dehydration.
- Increase Salt Intake:
- If your healthcare provider recommends it, slightly increasing your salt intake can help raise blood pressure. However, this should be done under medical supervision.
- Small, Frequent Meals:
- Eating smaller, more frequent meals can help prevent a sudden drop in blood pressure.
- Compression Stockings:
- These can help improve circulation in your legs and reduce the risk of blood pooling, which can lead to low blood pressure.
- Exercise Regularly:
- Regular, moderate exercise can help improve cardiovascular health.
- Avoid Prolonged Standing or Sitting:
- Change your position frequently, especially when transitioning from lying down to standing up.
- Limit Alcohol and Caffeine:
- Both can contribute to dehydration and may exacerbate low blood pressure.
- Medications:
- In some cases, your healthcare provider may prescribe medications to help raise blood pressure if lifestyle changes are not effective or if there is an underlying medical condition.
The ten modern lifestyle root causes for hormonal imbalance related to PCOS that may on some level lead to problems of blood pressure are:
- Food Related Causes– Inflammation, toxicity, acidity, excess male hormones, insulin resistance.
- Exercise Related Causes: Sedentary lifestyle, lack of muscle strength, excess ovarian fat.
- Sleep Related Causes: Poor sleep quality (Lack of Deep Sleep).
- Stress Related Causes: Chronic Stress. Addressing these triggers through an integrated approach can naturally restore hormonal balance.
How can the Five Pillars Integrated Lifestyle Approach Help You to Have Hormonal Balance and Help With Blood Pressure?
- Eat Right: Embrace living, water-rich, whole, plant-based foods that nurture our genetic potential. By opting for local and seasonal choices, we honor nature’s wisdom. Eliminating packaged and processed foods liberates us from epigenetic imprints, elevating our hormonal health.
- Move More: Embark on a journey of holistic lifestyle changes, where staying active transcends mere exercise. Embracing constant movement throughout the day optimizes epigenetic expression, igniting hormonal balance. Engage in pleasurable physical activities, dance, or even mindful walks to unlock the power of epigenetic triggers.
- Breathe Aware: As we deepen our understanding of Pranayama, the science of breath, we access a profound gateway to support gland function and harmonize hormones. Harnessing the breath’s epigenetic influence, we transcend the ordinary and elevate our hormonal well-being.
- Sleep Better: Unlock the secrets of deep sleep, a transformative practice for healing and regeneration. With the art of Yog Nidra to avoid being sleep deprived, we embrace epigenetic potential, unearthing hormonal harmony in the realm of dreams. Rejuvenate your entire being through this exquisite dance with the epigenetic clock to stop feeling sleep deprived.
- Mind Free: Journey into the realm of emotions, thoughts, and stress resilience, where journaling, gratitude, and emotional practices become our guiding compass. Embracing epigenetic intelligence, we shift our narrative from stress to serenity, empowering our hormonal landscape.
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