Blood Pressure : Some Hard Truths

 

Blood pressure is an important indicator of our body's overall health and well-being. It plays an essential role in assessing cardiovascular health. Blood pressure measurement provides a valuable indication of how well our body is working or how healthy it is. In this blog post we will discuss what is blood pressure, normal blood pressure by age, what should your blood pressure be, is 140/90 the new normal, how to control blood pressure etc and the main objective of this discussion will be to increase the awareness about blood pressure, so that we are able to make the right decisions about the health and well-being of ourselves and our family members.

What is Blood Pressure ?

Blood pressure is the pressure created during blood flow in the blood vessels in the body. It is usually measured in millimeters of mercury (mmHg) and denoted by the two phrases systolic pressure and diastolic pressure.

1) Systolic Pressure – This is the first or higher number, which indicates the measurement of blood pressure in the arteries during our heartbeat.

2) Diastolic Pressure – This is the second and lower number, which indicates the blood pressure in the arteries when the heart is at rest during our heartbeat.

Blood pressure readings are usually expressed as: systolic and diastolic (eg – 120/80 mmHg). These numbers give us an idea of ​​how well our heart and blood vessels are working together.

Normal Blood Pressure By Age

Blood pressure values​​can change based on a person's age. Here we have tried to give a range of normal blood pressure for different age groups.

1) Children and Adolescents (1 – 17 years)

(a) Infant (0 to 12 months) – 60-90/30-65 mmHg

(b) Children (1 to 5 years) – 80-110/45/70 mmHg

(c) Children (6 to 13 years) – 90-120/50-80 mmHg

(d) Adolescent (14 to 17 years) – 110-131/64-83 mmHg

2) Adults (18 - 64 years)

(a) Young Adults (18 to 24 years) – 110-130/70-85 mmHg

(b) Adults (25 to 64 years) – 120/80 mmHg,

These measurements are generally considered to be: normal, as higher than 120-129/80 mmHg.

3) Seniors (65 years and above)

(a) Older Adults (65+ years) – Blood pressure may be mildly elevated. 130-145/70-90 mmHg is considered acceptable. But, in people of this age, individual assessment is essential, as some older adults may be more or less measured based on overall health.

Understanding these blood pressure ranges and seeking the help of health care providers by identifying risks based on them is crucial to avoiding danger in any human being.

What Should Your Blood Pressure Be ?

According to the American Heart Association (AHA), blood pressure measurement categories can be indicated as follows.

(a) Normal – less than 120/80 mmHg

(b) Elevated Blood Pressure – 120-129/<80 mmHg

(c) Hypertension Stage 1 – 130-139/80-89 mmHg

(d) Hypertension Stage 2 – 140/90 mmHg or above

(e) Hypertensive Crisis – 180-120 mmHg or more (requires immediate treatment)

In most adults care should be taken to maintain blood pressure below 130/80 mmHg. However, blood pressure measurements can vary from person to person based on individual health conditions and various physical factors. A professional health care provider should be consulted for specific advice or counselling.

Is 140/90 the New Normal ?

Over the years different perceptions of what a normal blood pressure measurement should be have evolved. In the past, a blood pressure reading of 140/90 mmHg was considered acceptable for many adults. But according to the current American College of Cardiology and American Heart Association guidelines, a blood pressure reading of 140/90 mmHg indicates stage 1 hypertension. In fact, recent guidelines emphasize that even the slightest elevated readings may increase the risk of cardiovascular problems.

And this change in attitude stems from extensive research linking high blood pressure to heart disease, various cardiovascular problems, strokes and other health problems. From that point of view, although a blood pressure reading of 140/90 mmHg may not be classified as a hypertensive crisis, it is imperative to take this reading seriously and undergo lifestyle changes or treatment.

In fact, keeping blood pressure readings below 140/90 mmHg can prevent life-threatening risks, including heart attack, stroke, and kidney problems, and improve overall health by making decisions and actions. Because people with problems like diabetes or heart disease need strict control of blood pressure.

Some people may suffer from “white coat syndrome” of blood pressure readings due to slight deviations in blood pressure readings. That means, his blood pressure reading may be higher than his normal blood pressure in his case. But a blood pressure reading of 140/90 mmHg should always be considered a dangerous line. Because, this reading has been assumed as a threshold after conducting various extensive studies involving high blood pressure. So a blood pressure reading of 140/90 mmHg may be normal for a particular individual, but this reading is not considered a “new normal” .

How to Control Blood Pressure

Effectively controlling blood pressure involves a combination of lifestyle changes and medication when needed. Here are some changes or steps that can have a positive effect on our blood pressure.

1) Develop Healthy Eating Habits – Eating a balanced diet is one of the most important and effective ways to control blood pressure. Below is a list of what foods you can eat :

(a) Fruits and Vegetables – Aim for a variety of colors to spread the nutrient content.

(b) Whole Grains – You can eat brown rice, whole wheat bread and oats.

(c) Lean Protein – for this choose easily digestible fish, chicken and nuts.

(d) Low-fat Dairy – include low-fat or non-fat milk, yogurt and cheese.

(d) Control Sodium Intake – To control high blood pressure problems, try to limit salt intake below 2300 or 1500 mg maximum throughout the day.

2) Engage in Physical Activity – Regular exercise keeps the heart strong and improves blood flow, which helps in controlling blood pressure. Aim for at least 150 minutes of moderate aerobics or 75 minutes of vigorous activity each week. Activities can include the following:

(a) Walking Briskly

(b) Cycling

(c) Swimming

(d) Dancing

(e) Cultivation or Gardening

3) Maintain a Healthy Weight – Excess body weight increases the risk of high blood pressure. Losing even a small portion of total body weight can often significantly help control blood pressure. A healthy body mass index (BMI) should be taken care of along with a healthy diet and exercise.

4) Avoid Alcohol and Tobacco – Excessive alcohol consumption can increase blood pressure problems. Moreover, smoking and tobacco use can also increase the risk of high blood pressure and cardiovascular problems. Therefore, eliminating these habits can lead to significant improvement in controlling blood pressure problems.

5) Control Stress – Chronic stress is a major contributor to high blood pressure. So adopt one or two of the following stress management strategies:

(a) Yoga-Exercise

(b) Practice of Meditation

(c) Deep Breathing Exercise

(d) Hobbies and Leisure Activities

These activities can help improve mental well-being, reduce stress, and regulate blood pressure levels.

6) Regular Monitoring and Treatment – ​​Check your blood pressure regularly at home or at a health care provider at the slightest discomfort. Remember, keeping track of your blood pressure readings can help you understand trends or consult a doctor so try to keep track of the readings. If lifestyle changes aren't enough, don't delay in seeking medication to control blood pressure.

7) Be Aware – Awareness or knowledge is power when it comes to controlling blood pressure. Educate yourself about high blood pressure, diet, effective strategies. Consult the Internet for information and a professional health care provider for advice.

It is essential for everyone to understand and know the impact blood pressure can have on overall health. What should be blood pressure according to age should be a matter of awareness for everyone nowadays. Because understanding the blood pressure reading and taking immediate decisions can help in avoiding the risk of a person's life. Moreover, by understanding the blood pressure reading, you can take important steps regarding the overall health of yourself or your family members. So if you find this blog post helpful, please share it with others.

 

Blood Pressure : Some F.A.Q’s

1) My Blood Pressure 116/72 and Pulse 63 and

facing Sleeping issues.  Is this good for a 45 years

male ?

Yes, a blood pressure reading of 116/72 mmHg and a pulse of 63 beats per minute is within the healthy range for a 45-year-old male, indicating good cardiovascular health. However, if you are experiencing sleep disturbances, it may be due to factors like stress, poor sleep habits, or nutrient deficiencies. To improve sleep:

(i) Establish calming bedtime routines (e.g., meditation, reading).

(ii) Maintain a consistent sleep schedule.

(iii) Optimize your sleep environment (dark, quiet, and cool).

(iv) Avoid screens, alcohol, and caffeine before bed.

(v) Incorporate regular exercise but avoid intense activity close to bedtime.

(vi) Address stress with relaxation techniques or seek therapy if needed.

If issues persist, consult a healthcare professional for further evaluation and guidance.

 

2) What is considered a Normal Blood Pressure Range?

A normal blood pressure reading is less than 120/80 mmHg. This means the systolic pressure (top number) should be below 120, and the diastolic pressure (bottom number) should be below 80. Maintaining a blood pressure within this range is considered ideal for reducing the risk of cardiovascular diseases, such as heart attacks and strokes. Regular monitoring and adopting a healthy lifestyle, including a balanced diet, exercise, and stress management, can help keep your blood pressure in the normal range.

 

3) What causes High Blood Pressure

(Hypertension)?

High blood pressure or hypertension, can result from various factors, often working together. Common causes include an unhealthy diet, particularly one high in salt and low in potassium, which disrupts the balance of fluids in the body. A sedentary lifestyle with minimal physical activity can also contribute by weakening the heart and blood vessels. Obesity increases strain on the cardiovascular system, leading to elevated blood pressure. Chronic stress triggers hormonal changes that can raise blood pressure over time. Genetics play a significant role, as a family history of hypertension increases risk. Additionally, smoking damages blood vessel walls and narrows arteries, while excessive alcohol consumption affects heart function and blood pressure regulation. Managing these factors through lifestyle changes and medical advice is key to preventing or controlling hypertension.

 

4) What are the Symptoms of High Blood 

Pressure?

High blood pressure, often referred to as the "silent killer," usually has no noticeable symptoms, making it difficult to detect without regular monitoring. This is why many individuals may have hypertension for years without realizing it. However, in severe cases or hypertensive emergencies, symptoms may appear, including persistent headaches, dizziness, blurred vision, chest pain, or nosebleeds. In rare cases, extreme high blood pressure can cause shortness of breath, fatigue, or confusion. Because symptoms are uncommon and often only occur in critical situations, regular blood pressure checks are essential for early detection and prevention of serious complications such as heart disease, stroke, or kidney damage.

 

5) How often Should I check my Blood 

Pressure?

The frequency of blood pressure checks depends on your overall health and risk factors. If you are healthy with no history of hypertension or cardiovascular issues, an annual blood pressure check during routine medical visits is usually sufficient. However, individuals with risk factors such as obesity, diabetes, family history of hypertension, or lifestyle habits like smoking or high salt intake should monitor their blood pressure more frequently, as recommended by their healthcare provider. For those diagnosed with hypertension or on medication to manage it, regular monitoring at home or clinic visits is crucial to ensure effective control. Home blood pressure monitors can be a valuable tool for tracking readings, identifying trends, and sharing data with your doctor to adjust treatments if necessary. Regular checks help in early detection and proactive management of potential health issues.

 

6) What is the Best time to Check Blood 

Pressure?

The best time to check blood pressure is in the morning, right after waking up but before eating or taking any medications. This is when blood pressure is generally at its lowest, which provides the most consistent and accurate readings. It’s also important to check your blood pressure at the same time every day to track any fluctuations and establish a baseline. Avoid any physical activity, stress, or caffeine for at least 30 minutes before measuring, as these can temporarily raise your blood pressure. Consistency in both the timing and conditions of measurement is key to getting reliable results.

 

7) Is a Blood Pressure of 160/90 High ?

A blood pressure reading of 160/90 mmHg is considered high and falls into Stage 2 Hypertension. This indicates an increased risk of heart disease, stroke, and other cardiovascular issues. Blood pressure categories are as follows:

(i) Normal: <120/80 mmHg

(ii) Elevated: 120-129/<80 mmHg

(iii) Stage 1 Hypertension: 130-139/80-89 mmHg

(iv) Stage 2 Hypertension: ≥140/90 mmHg

(v) Hypertensive Crisis: >180/>120 mmHg

To manage Stage 2 Hypertension, it's essential to adopt a healthier lifestyle. This includes reducing salt and sugar intake, maintaining a healthy weight, exercising regularly, reducing stress, avoiding alcohol and smoking, eating a balanced diet, and consulting a healthcare provider for personalized treatment.

8) Can Dehydration affect Blood Pressure?

Yes, dehydration can significantly affect blood pressure. When the body is dehydrated, there is a reduction in the amount of fluid in the bloodstream, leading to a decrease in blood volume. This lower blood volume makes it harder for the heart to pump blood efficiently, which can result in low blood pressure (hypotension). Symptoms of dehydration-related low blood pressure can include dizziness, weakness, fatigue, and fainting. It is crucial to stay well-hydrated, especially in hot weather or during physical exertion, to maintain proper blood pressure levels and support overall health.

Thank you for reading. Hope it will help you for being well. Take care .