When people hear the term “high blood pressure,” most associate it with old age. However, this is not always the case. High blood pressure can occur at any age. According to the National Institutes of Health, 19 percent of young adults have high blood pressure. While high blood pressure is more common in ages 60 or older, it is a health concern for individuals of all ages.
High blood pressure is often known as “the silent killer,” due to the fact it exhibits no symptoms. However, managing high blood pressure and keeping it at a healthy level is fairly easy. Here are a few ways to keep blood pressure under control:
Maintain a healthy diet. Incorporating potassium into one’s diet has numerous benefits, as it lessens the effects of sodium intake, which is one of the main causes of high blood pressure. Incorporating foods such as fruits, vegetables and whole grains can lower blood pressure significantly, according to the Mayo Clinic.
Reduce alcohol intake. While wine is known to be good for the heart, excess amounts can be damaging to blood pressure. For men, it is appropriate to consume less than two 12-ounce servings of beer a day, according to research done by MedicineNet.com. For women, it is encouraged not to have more than one serving of alcohol a day. Drinking excess amounts of alcohol comes with a few dangers, such as reducing the efficiency of blood pressure medication.
Stay regularly active. Doing as little as 30 minutes of adequate exercise a day can do wonders for blood pressure. If prehypertension (marginally high blood pressure) is already in the body, doing exercises such as swimming, jogging or walking can reduce the risk of hypertension, according to a Mayo Clinic study. Strength training such as power lifting or circuit training can also greatly reduce high blood pressure, but it is best to start at a moderate pace. Consult with your doctor for more information about a healthy exercise program.
Keep a healthy weight. As body weight increases, blood pressure can increase. An increase in body weight can also cause sleep apnea, which can raise blood pressure even more. With weight loss, it is also imperative to keep an eye out on the waistline. Holding too much weight around the waist can greatly increase the risk of high blood pressure.
Get a massage. Getting a massage regularly is an efficient and therapeutic way to keep high blood pressure at bay. Not only can a massage ward off high blood pressure organically, it can also reduce the odds of depression and anxiety. Having a healthy blood pressure can also reduce the chances of heart attacks and strokes. QCBN
For additional information or to schedule an appointment with a massage therapist or esthetician, visit massageenvy.com, call 928-526-ENVY (3689), or visit one of Arizona’s 39 Massage Envy Spa locations. The Flagstaff location is at 1235 S. Plaza Way in the University Plaza Shopping Center, off Milton Road next to Ross and Safeway.
Mark Love is co-owner of Massage Envy Spa. For more information on the benefits of massage, visit MassageEnvy.com.