As a business leader, it’s hard to avoid the stress and strains of the job that can lead to high blood pressure. If you’re suffering from high blood pressure, medication can help control the disease, but there are many things you can do to help control your blood pressure before resorting to taking drugs, says Julie Sich, the health promotions coordinator for SummaCare, Inc.“Lifestyle changes can play an important part in lowering high blood pressure, reducing or delaying the need for medication,” says Sich. “It may be difficult for busy executives to find the time to eat right and exercise, but the consequences of not doing so could be fatal.”
Smart Business spoke with Sich about how changing the way you live can help change your blood pressure for the better.
What is high blood pressure, and what steps can someone with high blood pressure take to lower it?
High blood pressure, also called hypertension, occurs when blood moves through the arteries at a higher-than-normal pressure. A normal blood pressure is 120/80 or lower, while anything up to 140/90 is considered prehypertension, which develops into hypertension when numbers top 140/90. Failure to act to treat it can damage your blood vessels, increasing your risk of stroke, kidney failure, heart disease and heart attack. According to the American Heart Association, cardiovascular disease is the No. 1 killer in the United States — more than 2,600 die each day as a result of it. Many people who are suffering from it are unaware that they have the disease.
Being overweight plays a large role in contributing to causing high blood pressure. Losing just 10 pounds could both help reduce your blood pressure and, if you are taking medication for the condition, help improve the effectiveness of the drugs.
But it’s not just the number on the scale that’s important — it’s also where you’re carrying the weight. Those who tend to store weight around their waists are at higher risk of high blood pressure and should take steps to lose the excess weight.
Regular exercise will not only help you lose weight but can also help lower your blood pressure. Although 30 to 60 minutes a day of physical activity is recommended, even short amounts of activities such as walking, taking the stairs and parking your car farther away from your destination can have an impact.
Some studies have found that those who own a dog react less to the stressors in their lives and get the added benefits that come from walking the dog.
How can diet impact blood pressure?
One of the biggest dangers in diet is high salt content. Most adults should consume less than 2,300 milligrams of sodium a day, the equivalent of about one teaspoon. Most Americans consume nearly twice that at 4,000 milligrams a day. By switching to a low-salt diet of 1,500 milligrams a day or less, adults can begin to lower their blood pressure. To make up for the lack of salt that many people crave in their diets, spices can be used as a seasoning substitute to add flavor to food.
Many prepared foods are very high in sodium, so stay away from packaged foods such as frozen dinners, pizza and soup. Instead, prepare fresh foods with a focus on fruits and vegetables, which are high in vitamins, minerals and fiber, and low in calories, in addition to whole grains and low-fat dairy items.
The American Heart Association recommends at least 4.5 cups per day of fruits and vegetables, at least two 3.5 ounce servings of oily fish per week, at least three 1-ounce equivalent servings of fiber-rich whole grains each day and no more than 36 ounces of sugar-sweetened beverages per week. Also, limit intake of food that is high in dietary cholesterol, transfats and added sugar. Instead, choose items such as skinless lean meats and poultry prepared without added fat and salt, and unrefined whole-grain foods that contain fiber.
Although studies have shown that alcohol consumption can have a positive impact on heart health, it can also have the opposite effect if consumed in excess. Aim for no more than one drink per day for women and no more than two per day for men.
Finally, limit caffeine consumption, and if you smoke, take steps to quit, as inhaling smoke — either directly or second hand — increases the risk of high blood pressure.
What role does stress play in high blood pressure?
Stress can increase blood pressure, and the longer the stress continues, the bigger impact it can have on heart health. Identify what your stressors are and try to find ways to lessen or eliminate them. Absent that, identify coping strategies such as meditation that can help you better manage your stress.
How can employers help employees take steps to be healthy?
Employers should identify trends in the workplace and work to address health issues among employees. Changing unhealthy behaviors before they lead to chronic disease can help a company control its health insurance costs, as 75 percent of an employer’s health care costs and productivity losses can, in some form, be traced back to lifestyle choices made by employees.
An outside provider can help you find out what ails your work force and determine which triggers are issues among employees. By targeting existing issues, you can ensure that your employees stay happy, healthy and on the job.
Julie Sich is the health promotions coordinator for SummaCare, Inc. Reach her at (330) 996-8779 or [email protected]. SummaCare offers a full line of health plans and ancillary products. Through its extensive network of more than 7,000 providers and more than 50 hospitals, SummaCare offers coverage to more than 115,000 members throughout northern Ohio.
