It Comes Out of Nowhere
The other day, I was on my way home from the gym when I decided to pull into a local convenience store to purchase a lottery ticket. I don’t usually play the lottery but as the jackpot was over $400 million dollars, I figured it was worth risking two dollars.
I had asked four dear friends to each give me a number and told them if we won, we would split it five ways. I didn’t want to be rich and leave my friends behind. They’re all good, kind people, have paid their dues and each would help their own families. They deserve an easier life.
As I pulled into the lot I was recalling Forrest Gump talking about never having to worry about money again. He was sitting on the bench and said casually, “That’s good. One less thing.”
At that moment, my brake line snapped and I was suddenly and terrifyingly trying to navigate in a parking lot with lots of gas tanks and lots of cars. I eventually clipped a pylon near a dumpster on the side of the building, was able to shut off the engine and the car rolled to a stop. No one was hurt, save for the pylon and my car, and then it was a matter of filing a police report and waiting for a tow truck in the rain while still in sweaty gym clothes.
“One less thing,” had suddenly turned into a lot of scary things and you can bet your bottom dollar that while I was trying not to die or kill anyone else (and swearing a blue streak,) my blood pressure was skyrocketing. Fortunately, I had just had my blood pressure checked while at the dentist’s office a few weeks earlier and my numbers were quite good. Sometimes being proactive about your health really does pay off.
Age and High Blood Pressure
Having high blood pressure at any age is a concern, but as a senior, the condition can be more difficult to manage as the metabolism slows down and the body takes longer to respond to treatment. Poor eating habits, an increase in stress and a lack of physical activity are all common culprits that can lead to high blood pressure.
By making small adjustments to your daily habits, such as eating healthier, reducing your salt and sodium intake, and getting regular physical activity, you can significantly improve your blood pressure levels. Maintaining a healthy body weight, limiting alcohol, avoiding nicotine, taking time to meditate, and enjoying music are all valuable practices to incorporate. Consistency with these changes will help you manage your blood pressure more effectively.
The Silent Killer
As there are no tell-tale indicators, high blood pressure often sneaks up on you, and its effects can be far-reaching. As you age, the risk of developing high blood pressure, often termed “the silent killer,” increases. Many people might already be on blood pressure medication without appreciating the impact simple lifestyle changes can have.
Just like the rest of Life, it can come out of nowhere.
Dealing with high blood pressure in your senior years is no different than at any other age as the key ingredients to fighting this condition include a healthy diet, regular exercise and the management of stress levels (we didn’t say it would be easy). What’s most important at this point in your life is that you are more aggressive in your treatment plan since the effects are more severe. Heart disease is still the number one killer and it’s caused by factors like chronic high blood pressure and obesity.
Are You On a Blood Pressure Pill Yet?
Sitting in one of my favorite restaurants and catching up with an old friend who is a nurse, she suddenly asked, “Are you on a blood pressure pill yet?”
“Yet?” She asked as if this was an inevitability. I had a blank look on my face. It had never occurred to me that this was my inescapable fate. That it was the fate we all faced if we were lucky enough to live a long life.
Was she, a trained medical professional, right in assuming this?
Well, no.
Approximately 60 percent of people over the age of 60 have high blood pressure, yet medically speaking, having high blood pressure is not part of the natural process of aging if you live a reasonably healthy lifestyle.
What is more disturbing is that only half of those affected know they have high blood pressure and even fewer are actively treating the condition. For these reasons, it’s important that you have your numbers checked regularly either by your physician, a clinic or with your own machine. If you discover you have high blood pressure, please understand that this isn’t the time to self-medicate, but with simple lifestyle changes that you can go over with your doctor, you can begin to get a handle on this potentially deadly condition.
Simple Lifestyle Changes Can Help Lower Hypertension
If you have been diagnosed with high blood pressure, you can complement your doctor’s recommendations with some simple changes in your lifestyle.
Eat Healthier
This would be a no-brainer but sometimes you just have put the obvious changes out there. To lower your blood pressure by diet, the changes you have to make here are simple: eat more vegetables than fruits and eat more fruits than foods with sugar and saturated fats. Beets are fantastic for this. Pro cyclists drink beet juice before endurance races like Le Tour de France because of how much oxygen gets delivered to your bloodstream.
It’s really more just common sense. Fill up on nutrient-rich foods and you’ll be less likely to eat the entire carton of ice cream for dinner.
Delivered to Your Door
Don’t think you’ll have time to get out and pick fresh produce? There are new services that offer “Farm to Door” groceries. That’s right, you can support the farmers John Mellencamp sang about by ordering organic produce directly from their fields.
Cut Back on Salt
This one, while easy to say, can be really difficult to implement, especially if you frequently dine in restaurants. The easiest way to manage this at home is to reduce the amount of processed food you eat. This would include bread, boxes of crackers and cookies, cheese and cured meats like ham, pepperoni, salami and bacon (I know! I know!) Read the labels. You’ll be surprised to discover what’s trying to kill you. Once you get used to eating this way at home, the restaurant food will suddenly taste very salty to you. This is a sign that you’re on the right track. You’ll find yourself avoiding the heavy sauces and creams just because they don’t taste right anymore.
Listen up: reducing salt intake is key. Home-cooked meals allow you more control over salt levels. Avoid processed foods like cured meats, cheese, and snacks that are usually loaded with sodium. When dining out, ask for sauces and dressings on the side, or opt for dishes with less seasoning.
Get Physical
Any form of physical activity can help. Whether it’s walking, gardening, or even dancing in your living room, movement is beneficial. Aim for at least 150 minutes of moderate-intensity aerobic activity each week. Hydrate well and consider incorporating stress-relieving exercises like yoga or tai chi.
Get the blood flowing any way you can. If all you can do is walk up and down your hallway, do it. If all you can do is move your arms to music while sitting on a chair, do it! Exercise has so many benefits and you don’t have to train like an American Ninja Warrior to reap the benefits of being physically active. Be sure and drink plenty of water. It helps the flush the toxins out of your body that build up when you move your muscles.
Maintain a Healthy Body Weight
Keeping a healthy weight reduces pressure on your heart. Monitoring your waistline can be a good indicator; carrying extra weight around your belly increases your risk. Simple dietary adjustments and regular physical activity can help you maintain a balanced weight.
You don’t have to look like Thor or Captain Marvel, but obesity is a tough hurdle to overcome and can be a contributing factor to hypertension. By just following the above suggestions, you’ll have a fighting chance to keep the excess weight off.
Limit Your Alcohol Intake
While enjoying a drink occasionally is fine, moderation is key. Alcohol can raise blood pressure and add extra calories, complicating weight management. Guidelines usually suggest no more than one drink per day for women and two for men.
Yes, we’ve all seen the memes and merchandise about crocheting and wine, sporting events and beer, and all the other cute sayings about how much we love our lives when we’re hanging out with great friends and great libations, but after the party’s over, your body will still be processing the alcohol and sugars. Take it easy on the drinking, learn to love your body more than your vodka, and you’ll be able to enjoy a drink occasionally without destroying yourself.
Avoid Nicotine
I don’t even know why we still have to say this. Nicotine – smoking anything – constricts your arteries, thus reducing blood flow and eventually takes its toll with permanent damage such as hardening of the arteries and blood vessel damage.
A quick experiment: If you have a home blood pressure machine, take your blood pressure right before you light up and again right after. Then do it again every 20 minutes for an hour. Note the difference in your numbers and ask yourself if it’s worth it to put your body through that multiple times a day.
Many resources are available to help you kick the habit, from support groups to nicotine replacement therapies.
Practice Stress Management
High stress levels can elevate your blood pressure. Techniques like meditation, deep breathing exercises, or spending time on hobbies you love can reduce stress levels. Regularly taking time to relax and unwind can have positive effects on your health.
Meditate
Learning to meditate while still in high school was probably one of the best things I’ve ever done for myself. Who would’ve thought that you could lower your blood pressure with meditation? I learned before apps (okay, I learned before the World Wide Web was World Wide) but there are plenty of apps out there that can help you learn to recognize your body’s stress signals and how to overcome them. This is an enormously helpful skill set to learn for a variety of situations like talking to police officers after an accident.
Listen to Music
Lowering your blood pressure with music is one of the easiest techniques listed here. Just grab 30 minutes of some of your favorite tunes and decompress every day. As a former musician, I find that most of my problems are more easily solved if I face the insurance company… um, I mean, issue, with a song that makes me smile.
Incorporate Heart-Healthy Foods
Adding specific nutrient-dense foods to your diet can make a big difference. Flaxseeds, for instance, are rich in omega-3 fatty acids, which can help lower blood pressure. Consider adding a tablespoon of ground flaxseed to your morning smoothie or yogurt.
Increase Potassium Intake
Foods high in potassium, such as sweet potatoes, lentils, and avocados, can help balance the effects of sodium in your body. Incorporating these foods into your meals can help maintain healthy blood pressure levels.
Drink Herbal Teas
Some herbal teas, like hibiscus tea, have been shown to help lower blood pressure. Enjoying a cup or two daily can be a relaxing way to support your cardiovascular health.
Enjoy Dark Chocolate in Moderation
Dark chocolate, rich in flavonoids, can also be beneficial for lowering blood pressure. Choose dark chocolate with at least 70% cocoa content and consume it in small amounts.
Use Spices Wisely
Garlic and other heart-healthy spices can be excellent substitutes for salt, adding flavor to your meals without increasing sodium intake. These spices have properties that can support cardiovascular health.
Other Factors to Consider
Monitor Caffeine Intake
Caffeine can raise blood pressure temporarily, so it’s important to monitor how much coffee, tea, and other caffeinated beverages you consume. If you notice spikes in your blood pressure after drinking caffeine, consider cutting back.
Sleep Well
Lack of sleep can contribute to high blood pressure. Aim for 7-8 hours of quality sleep each night. Establish a regular sleep routine and create a restful environment to support better sleep.
Stay Hydrated
Drinking enough water each day keeps your body functioning optimally and helps control blood pressure. Aim for at least eight 8-ounce glasses of water daily.
Supplements and Vitamins
Discuss with your healthcare provider whether specific supplements could benefit you. Magnesium, for instance, plays a role in regulating blood pressure and can be found in nuts, seeds, and leafy greens. Vitamin D and calcium supplements might also help, especially if you have deficiencies that could affect your blood pressure.
By making these relatively straightforward changes, you can take a proactive approach to managing and potentially lowering your blood pressure naturally. Working closely with your healthcare provider ensures that you’re following a plan tailored to your specific needs.
What About Flaxseed?
Flaxseed is a nutritional powerhouse that can offer several benefits when it comes to managing blood pressure. Ground flaxseed, in particular, is loaded with nutrients. Each tablespoon of ground flaxseed contains around 37 calories, 1.3 grams of protein, 2 grams of carbs, 1.9 grams of fiber, and 3 grams of total fat, including 0.3 grams of saturated fat.
One of the key components of flaxseed is alpha-linolenic acid (ALA), a type of omega-3 fatty acid that may help lower blood pressure. Multiple studies suggest that incorporating flaxseed into your diet can lead to a significant reduction in both systolic and diastolic blood pressure.
Flaxseeds are also rich in lignans, which have antioxidant properties and contribute to heart health. Their high fiber content aids in reducing cholesterol levels, which, in turn, may help in managing hypertension.
Here’s a quick look at what flaxseed can offer:
- Calories: 37 per tablespoon
- Protein: 1.3 grams per tablespoon
- Carbohydrates: 2 grams per tablespoon
- Fiber: 1.9 grams per tablespoon
- Total Fat: 3 grams per tablespoon (including 0.3 grams of saturated fat)
- Omega-3 Fatty Acids (ALA): Beneficial for reducing blood pressure
Incorporating flaxseed into your daily diet can be simple and enjoyable. You can sprinkle ground flaxseed over your morning cereal, mix it into smoothies, or add it to baked goods like muffins and bread.
For more detailed information on the link between flaxseed and blood pressure, you can check out this article on how flaxseed helps lower blood pressure. Additionally, the Cleveland Clinic provides insights into the various health benefits of flaxseed.
By making these small and tasty additions to your diet, you could see a big difference in your blood pressure and overall heart health.
READ at WebMD: Flaxseed – Uses, Side Effects, and More
Stick With It
You didn’t get through multiple decades of life without stress. No one does. But years of stress take a toll on the body and you are more than likely being subjected to multiple stressors on a daily basis. Perhaps you’re caring for a loved one, have other factors that limit your physical abilities or, like so many, are in a daily tug-o-war with trying to live on a fixed income.
It would be easy for you to fall back into old habits like eating too many unhealthy foods or skipping out on daily exercise but with practice, you’ll find a way to easily navigate back to a safe and healthy track. Your overall attitude and mood will improve as you find yourself becoming unburdened by the risks of having high blood pressure.
That’s good. One less thing.
