Out of sight, out of mind. When things aren鈥檛 noticeable, it鈥檚 easy to brush them aside. Maybe it鈥檚 the laundry in the closet or the pile of paperwork quietly hidden in a drawer. When it comes to health, for some, its high blood pressure buried in the back of the mind.
Known as the silent killer, hypertension, can be easy to ignore when symptoms go unnoticed. While we know keeping blood pressure in check is good, it can be difficult to grasp its importance when nothing feels wrong.
However, when high blood pressure is left unmanaged, serious conditions can develop like increased risk of stroke, heart disease, vision loss, and kidney disease.
On the other hand, when a person monitors blood pressure, fluctuations provide awareness. There is power in knowing your numbers and what uniquely affects fluctuations in your blood pressure. For example, some are more sensitive to stress while others struggle after a poor night鈥檚 sleep.
This is why being mindful of blood pressure, can empower you to make specific changes that can improve cardiovascular health. Here are a few tips to take control of blood pressure:
路 Using a trusted monitor, take blood pressure in a calm state every day. Try to avoid caffeine, exercise, tobacco, and alcohol prior. Just before, empty the bladder, sit quietly for 5 minutes, and support the arm at heart level.
路 Understand how stress affects the body. Mental and physical stress alike produce similar physiological responses. Increased cortisol, elevated blood sugar, and high blood pressure can all be part of the stress cascade. Learning how to support your individualized needs, mentally and physically, can reduce this effect.
路 Find the right type of exercise for you. Maintaining an active lifestyle is a major factor in blood pressure management and overall health. Understanding what activities you enjoy sets you up for success in the long run. This is because the best exercise is one you won鈥檛 give up.
Of course, there are many underlying factors that should be considered when optimizing blood pressure. For example, nutrition habits, sleep quality, certain medications, and chronic pain can all play a part.
Fortunately, there are many techniques that can be tailored to an individual鈥檚 unique health needs.
This is why the Cottonwood District is excited to invite you to the Hypertension Awareness and Prevention (HAPp) Lunch 鈥楴 Learn program at the Hays Public Library. On June 9th at 12 pm, discover how to properly self- monitor blood pressure and learn about lifestyle strategies that can help you take control of your heart health. Those who attend will receive a free blood pressure monitor and gain access to 4 free 1:1 coaching sessions. Register today by calling 785-628-9430 or emailing krfrasier@ksu.edu
Karissa Frasier is the Rural Ag Community Health Worker with K-State Extension- Cottonwood District in the Ellis County office. You may reach her at (785) 628- 9430 or krfrasier@ksu.edu