Helpful Change in the Lives of High Blood Pressure Victims - Article Example

To bring about helpful change in the lives of high blood pressure victims a study was conducted. At the very out set a few grounds were targeted to bring into light of observation and research so that their effects could be determined. Following points were highlighted for consideration: Routine Diet Physical Activity/ Exercise Mental Status Smoking Before proceeding to practical observation and analysis of the above mentioned grounds a browsing through known and available data was planned to be made. In this quest certain books and research papers from well known physicians were consulted along with internet. During the course of this literature and web search, quite valuable pieces of information were retrieved (Neinstein et al, 2007). Which are being mentioned as under: Reference from Dr Cathy MacLean, Halifax's research paper DASH- stands for “Dietary Approaches to Stop Hyper tension.” This is a clinical study, conducted to test the effects of nutrients on blood pressure. The results indicated that risk of high blood pressure can be reduced by following a healthy eating plan emphasizing upon intake of fruits, vegetables, fat free or low fat milk and milk products Also the diet should be low in saturated fat, total fat and cholesterol. “DASH” eating plan was formulated to include whole grains, poultry, fish and nuts and was meant to reduce the consumption of red meat, added sugar and beverages containing sugar. Another study called “DASH-Sodium” revealed that a low consumption of salt is also helpful in reducing high blood pressure in people regardless of their eating plan .But the ones following both the plans i.e. DASH and DASH-Sodium benefit the most. Major recommendations of this study were: Low intake of salt, (use other herbs and spices) Low calorie and low fat meals. Vegetables and fruits should be made a compulsory part of eating plan. High starch and fiber diet is preferred. Eliminate use of caffeine, alcohol and tobacco The dash diet can reduce blood pressure by 11.4/5.5 mmhg in people with high blood pressure and is as good as medication. Reference from research work of Dr Richard Moffat (from The College of Family Physicians of Canada) This diet plan calculates the calorie intake i.e. one should consume only the amount of calories required and avoid the intake of excess calories. It includes the principle of eating a well balanced diet or following a healthy diet plan which recommends consumption of nuts, whole grains instead of refined grains and is low in saturated fats and total fats. It strictly discourages the use of salt and especially addition of extra salts in salads and meals on the table. One can achieve 8-14 mm hg reduction in blood pressure through this diet. It recommends a usage of not more than 5 grams of salt per day. Reference from Dr. Navin Dittu's Smoke to death This study reveals that nicotine in cigarettes and other tobacco products are also one of the factors causing high blood pressure. It says that nicotine stimulates the production of adrenaline. This in turn causes the vessels to constrict which consequently causes the heart to beat faster, resulting in high blood pressure. By quitting cigarettes and other nicotine containing products, risk of heart diseases and heart attack decreases, along with a reduction in high blood pressure. Reference from Rena Singh's Need to stay young Weight loss also reduces the hypertension in most over weight people. Losing as low as only 1 kg can cause 1.6 reductions in systolic pressure and 1.1 reductions in diastolic pressure .Exercising regularly is a good way to bring about a weight loss. A study conducted on a group of people revealed that regular aerobic exercise decreased systolic pressure by 3.84mmhgand diastolic by 2.58mmhg in inactive adults over 2 weeks Final Research report After such detailed study and research, a report was prepared so that it may help further to draw certain recommendations for practical analysis. Report consisted of following material: Stop smoking. Smoking is the single greatest risk factor for developing coronary heart disease (CHD). By stopping smoking now, you can greatly reduce your risk of developing high blood pressure and CHD. Eat healthy. Get plenty of fruits, vegetables, whole grain foods and low-fat dairy products. Such diets are rich in potassium and calcium and low in total fat, saturated fat and cholesterol. Cookbooks are available specifically for heart-healthy food, and dietitians can help as well. Lose weight if you are overweight. Registered dietitians, nurses, nurse practitioners and physician's assistants can help you develop a diet and exercise program. Even a modest weight loss can reduce strain on your heart and help lower blood pressure. For some people, it may reduce or eliminate the need for medication. Do not stop taking your medication without your doctor's approval. Reduce your caffeine consumption. Caffeine can boost blood pressure. Get enough exercise. Aim for 30 to 60 minutes of moderate to vigorous activity at least three to four days a week. Not exercising contributes to obesity and can increase your risk for heart attack and stroke. Be sure to talk to your doctor before starting any exercise program. Reduce your salt intake. Sodium intake promotes water retention, which can add to the blood volume and subsequently raise blood pressure. Most Americans get too much sodium. Your doctor may recommend a low-salt diet, which means you'll have to avoid salty foods. Read package labels, such as on frozen meals, to find out how much sodium you are getting. Herbs and spices can replace salt for flavoring food. Generally, you should limit salt to 2,000 milligrams (2 grams) of sodium a day. Reduce stress as much as you can. Learn stress reduction techniques. Exercise is a great stress reliever. Chronic stress can activate the sympathetic nervous system, which is what kicks into gear when you face a major stressor. Your heartbeat quickens, your blood pressure increases and your digestion slows down as your body prepares to deal with the stressor. Relax for short periods during your workday, at night and on weekends. Stress can also cause you to smoke more, drink more and eat too much, all of which can increase your blood pressure as well. Exercise can be a great stress reliever. Also dote on your pet. Studies show pets can help reduce blood pressure (Naidoo & Wills, 2000). Reduce stress by: Enlisting in talk therapy. Spending some time with your pet. Walking in the woods. Using medication. Limit alcohol. Drinking more than 3 to 4 ounces of 80-proof alcohol a day may raise blood pressure, but a moderate amount may be OK. A good guideline is this: one 6-ounce glass of wine a day, one 12-ounce beer or one 1-ounce shot of distilled spirits. Women should have even less. Get enough sleep. Some studies show lack of sleep can raise blood pressure. Consider antidepressants. If you have chronic stress or anxiety, you may develop depression. Depression itself can increase stress levels. Studies show depression and anxiety may have links with blood pressure and cardiovascular disease. An antidepressant can help relieve the symptoms and effects of these mental illnesses. Recommendations Change Recommendation Approximate Systolic Blood Pressure Reduction Weight reduction Maintain normal body weight (A body mass index of 18.5 to 24.9). 5 mm Hg to 20 mm Hg for every 22-pound weight loss Adapt DASH eating plan Consume a diet rich in fruits, vegetables and low-fat dairy products with a reduced content of saturated fat and total fat. 8 mm Hg to 14 mm Hg Physical activity Engage in regular aerobic physical exercise, such as brisk walking (at least 30 minutes a day most days of the week). 4 mm Hg to 9 mm Hg Dietary sodium reduction Reduce dietary sodium intake to no more than 2.4 grams, or 2,400 milligrams, of sodium. 2 mm Hg to 8 mm Hg Moderation of alcohol consumption Limit alcohol consumption to no more than two drinks a day (24 ounces of beer, 10 ounces of wine or 3 ounces of whiskey) in most men and no more than one drink a day in women and lighter weight men. 2 mm Hg to 4 mm Hg Critical appraisal Keeping in consideration the above recommendations derived from the study and research, high blood pressure patients were observed for the diversity of their life style and eating habits and their status of blood pressure level, following points were experienced (Boyd, 2007): The degree of blood pressure level was found low in people taking simple nutritious diet. People with chronic sort of depression and anxiety appeared to be having greater chances of high blood pressure. Observing the smokers and non smokers with abnormal level of blood pressure proved that blood pressure of non smokers is less problematic than that of smokers. High Blood pressure patients having regular routine of exercise and regular sleeping hours appeared to be having better control on their Blood pressure level than patients with less physical activity and rest hours. Above mentioned findings among the Blood pressure Patients seemed supporting the recommendation made in the end of research report. This evident was pretty enough to formulate a practical guideline that can high Blood pressure patients to control their Blood pressure under self care umbrella (Brooker & Nicol, 2003). Moderate intensity exercise 30 to 60 minutes, 4 to 7 days per week Limit the sodium intake. Say No to alcohol. Eat foods containing enough potassium, calcium and magnesium. Avoid fat and cholesterol. Try relaxation techniques Don't smoke cigarettes or use any tobacco product. Lose weight if you're overweight (BMI >/ 25) Effectiveness of the self-care guide line Patients with uncontrolled hypertension when guided through Educational programs including healthy eating and life style (self care) appeared to be having better control on fluctuating blood pressure levels (Neinstein et al, 2007). Works Cited: Neinstein, L. S et al. (2007). Adolescent Health Care: A Practical Guide. Lippincott Williams & Wilkins. Boyd. M. A. (2007). Psychiatric Nursing: Contemporary Practice. Lippincott Williams & Wilkins. Brooker, C & Nicol, M. (2003). Nursing Adults: The Practice of Caring. Mosby Naidoo, J & Wills, J. (2000). Health Promotion: Foundations for Practice. Bailliere Tindall. Read More