The marvelous tune and lyrics of QUEEN set the stage for this important reminder of Hypertension.
This portmanteau – Hypertension – is the fancy name for a harmful, covert, and often deadly human condition called High Blood Pressure. Yes, other mammals can acquire high blood pressure. Yet we’ll skip that pet tangent for now…
From Greek word origins, Hypertension means “straining beyond“. It describes conditions of abnormally high blood pressure that strain one’s blood vessels. [The term was first recorded in the 1890s].
Deadly!
This busy image above from the AHA’s CIRCULATION Journal calls out normal and dysfunctional test results for human arterial endothelia. I stop strangers to share how important our endothelial function is for healthitude.
“Vascular inflammation is a central orchestrator of atherosclerotic lesion formation, progression, and eventual rupture.”
Lesion, Rupture, oh my!
Note that Doctor NO (nitric oxide) is a key variable in our healthy vascular function or dysfunction.
Our main focus today is healthy Blood Pressure maintenance and tips for staying “under the red zone” for your and my overall healthitude.
There is absolutely no argument that High Blood Pressure (HBP) increases risk of cardiovascular and cerebrovascular diseases. Period.
So what causes this arterial stiffness, other than our “normal” aging process?
- Smoking is the most insidious cause – so getting away from this habit is uber-healthy in many ways, including BP tempering.
- Chronic stress and inflammation are definite contributors to hypertension.
- Our lifestyle diets are assured contributors – for better or worse.
- The Dietary Approaches to Stop Hypertension (DASH lifestyle) diet , as summarized in this American Diabetes Association figure below, is process that many Americans should take to heart and vein, so to speak!
With age or due to prolonged exposure to cardiovascular disease risk factors, and chronic inflammation, arterial wall stiffen. With higher arterial stiffness, systolic blood pressure increases and diastolic pressure decreases… Unhealthy systolic pressure (the upper number – like 120) can lead to left ventricular hypertrophy (LVH) in our hearts. And, lessened diastolic pressure (below the at rest guideline of 80) impairs coronary blood flow.
Both are assuredly bad, yet often preventable outcomes!
Is HBP a chronic disease? Absitively, posilutely! Further, chronic HBP or hypertension is an undeniable causative factor in 3 of Peter Attia’s Four Horsemen of Death (heart disease, neurodegenerative disease, and metabolic disease).
Credit: Google Gemini (note mis-spellings)
Note: We do not have to paint ourselves into an early chronic, corner of death because of HBP as a “silent killer”…
Fact: HBP can be and should be managed through lifestyle and medication, proactive management can significantly lower the risk of these other chronic diseases.
- I am a firm advocate for proactive lifestyle changes before resorting to polypharmacy!
Self-Care
Self-measured blood Pressure (SMBP) monitoring at home is highly recommended for all adults on regular bases. Why? SMBP can be more accurate than in-office readings as it eliminates the “white coat” effect much better picture of your average daily blood pressure. That acknowledged, please note the MedLine Plus callout in this image:
Credit
An important extension!
It is important to know that you and I should also check the blood pressure of our lower limbs at the ankle points. Yes, this BP point usually provides a higher reading than does the upper arm (brachial) location.
Please take note and use that Ankle-Brachial Index result and trends for preventative steps of cardiovascular health.
Yet, the magnitude of the lower limb BP, and its ratio to the arm site BP reading can provide a biomarker for concern and remediation.
💻 Home Blood Pressure Monitor – selection
Getting an accurate reading starts with the right equipment and setup.
1. Type of Monitor (aka sphygmomanometer)
- Recommended: Choose an automatic, cuff-style monitor that measures blood pressure on the upper arm (bicep).
- Avoid (if possible): Wrist and finger monitors are less reliable, as the positioning has to be extremely precise. They are only recommended if an upper-arm cuff cannot be used.
2. Cuff Size
- Crucial for Accuracy: The most common reason for an inaccurate reading is using the wrong cuff size.
- Action: Measure the circumference of your upper arm and purchase a monitor with the appropriate cuff size.
3. Validation
- Check for Validation: Look for devices that have been clinically validated for accuracy. You can often check websites like Validate BP (a public health initiative) to find a list of recommended devices.
- Verify with Your Doctor: Take your new monitor to your next doctor’s appointment and have the medical staff compare its reading with their office equipment to ensure it is accurate and that you are using it correctly.
✅ Proper Technique for Accurate BP Readings
How you sit and prepare for a SMBP iimportant.
1. Preparation (~30 Minutes prior)
- No Stimulants: Avoid smoking, drinking caffeine (like coffee or tea), or consuming alcohol.
- No Exercise: Do not exercise or engage in strenuous activity.
- Empty Bladder: A full bladder can temporarily increase blood pressure. Use the restroom beforehand.
2. Positioning (~5 Minutes Before)
- Rest: Sit quietly for at least five minutes before taking your reading.
- A 4×4 “BOX” or 4-7-8 breathing drill definitely helps in this pre-phase.
- Posture: Sit upright in a chair with your back supported.
- Feet: Keep both feet flat on the floor and your legs uncrossed.
- Arm: Place the cuff on your bare arm, not over clothing. Rest your arm on a table so the cuff is at the level of your heart. Use the same arm every time. (There can be a slight difference in readings between Left and Right arms).
3. Measuring
- Be Silent: Do not talk, watch TV, or use your phone while the monitor is taking the reading.
- Take Multiple Readings: Take at least two readings one to two minutes apart. If they are very different, take a third. The average of these readings is your official blood pressure for that time.
- Timing: Take your blood pressure at the same time every day, typically twice in the morning (before medication or food) and twice in the evening.
4. Journal for Trending!
- Log your Results: Keep a log (either on paper or digitally if your device supports it) of the date, time, and your readings.
- Share with Your Doctor: Bring this log to every appointment. This detailed history allows your healthcare team to see patterns, properly diagnose conditions like “masked hypertension” (normal office reading, high home reading), and ensure your treatment (medication and lifestyle) is working effectively.
Credit: American Heart Association
Yes, this introductory post has many tangents for us to pursue – like what happens to our Blood Pressure (BP) when we heavily exert ourselves in power weightlifting.
Happy December! Please join our big KAHUNA movement and mailing list.
Don’t stress on any day that ends in a “y”. Your Endthothlia function and pumping system needs you to be chill, active, and smart.
Stay #wellpastforty,
Dave F.
