May is National High Blood Pressure Education Month! As healthcare professionals, we must understand and advocate for ways to lower blood pressure for our patients, community members, and loved ones.
In this article, we discuss what hypertension is and its potential consequences if left untreated. We also rounded up helpful tips to help you and your loved ones manage hypertension effectively and sustainably.
What is hypertension, and why are healthcare workers at risk of developing it?
High blood pressure, also known as hypertension, is a condition that occurs when the force of blood pushing against the arterial walls is consistently high, causing the heart to work harder in order to pump blood. Normal blood pressure is 120/80 mm Hg, while a blood pressure reading of 130/80 mm Hg or higher is considered hypertensive.
Hypertension is quite common, especially in individuals constantly exposed to high-stress situations. Healthcare professionals typically work long hours on their feet in challenging environments. They also regularly deal with complex tasks that require quick decision-making and workload balancing. All of these can contribute to high levels of stress, which may increase their risk of developing hypertension. A 2024 study found that the prevalence of hypertension among nurses was 16.8% and 28% for doctors, especially for professionals who smoked, drank alcoholic beverages, and did not have enough hours of sleep.
What can hypertension lead to?
When left untreated, high blood pressure can lead to illnesses including:
· Angina – A kind of chest pain (tightness or heaviness) associated with reduced blood flow to the heart.
· Heart attack or myocardial infarction – Occurs when there is a buildup of fat and other substances in the arteries, which reduces or blocks blood flow to the heart.
· Hypertensive encephalopathy – A temporary brain dysfunction typically marked by changes to one’s personality, confusion, nausea, vomiting, and vision loss.
· Chronic kidney disease – Occurs when the blood vessels in the kidneys become constricted and narrow due to high blood pressure.
· Hypertensive retinopathy – Occurs when high blood pressure damages the blood vessels in the retina, causing vision problems and headaches.
Effective tips on reducing high blood pressure
Healthcare workers can lower their blood pressure by making essential lifestyle modifications, such as the following:
1. Stop smoking and drinking
There are a multitude of benefits to stopping smoking and drinking, and one of them is lowered blood pressure levels.
Cigarettes contain nicotine, which raises blood pressure, constricts arteries, and hardens arterial walls. Similarly, drinking alcohol can raise blood pressure to unhealthy levels. When a person regularly binge drinks, it can lead to long-term hypertension. One study found that regularly drinking just one alcoholic drink per day may raise blood pressure as a person ages.
If you’re avoiding smoking and drinking, keep cigarettes and alcohol out of your home, inform your friends and loved ones and ask for their support, and plan enjoyable activities that don’t involve drinking or smoking.
2. Move more
Exercising can help lower blood pressure and keep your heart healthy. A study found that reducing systolic blood pressure by 5 mm Hg lowers stroke risk by 14% and coronary heart disease death risk by 9%.
Doing moderate aerobic exercises, such as walking, running, and swimming, for 150 minutes per week can improve your overall cardiovascular health. Strength training exercises, such as planking and weight lifting, can help effectively lower blood pressure in pre-hypertensive or hypertensive individuals.
3. Invest in the right tech
Despite your busy schedule, it’s imperative to carve out time in a week for physical activity, whether it’s walking the dog out for a few minutes per day, going on a hike over the weekend, or taking a stroll around the park a few times per week.
Getting the right technology can help you stay on top of your health and allow you to monitor your health regularly and quickly. A smart watch can allow you to stay on top of your walking and exercising goals, and also help measure your heart rate, blood oxygen levels, and heart rhythm. You can also invest in an at-home blood pressure monitor that you can use with your smart watch via Bluetooth for more accurate readings and notifications.
4. Go with a DASH eating plan
Having a healthy diet is key to lowering blood pressure levels. The DASH (Dietary Approaches to Stop Hypertension) eating plan is a heart-healthy diet that incorporates fresh vegetables, fruits, whole grains, and fat-free and low-fat meats, beans, nuts, and oils. This eating plan also prioritizes lower sodium — a daily amount of 1,500 mg instead of 2,300 mg — and a reduction of foods rich in saturated and trans fats.
Meal prepping on your days off can help you reach your dietary goals, especially when you’re working 12-hour shifts.
By embracing these lifestyle modifications, you can take charge of your health and significantly reduce the risk of hypertension. Every small yet consistent step you take to improve your health can help you keep hypertension at bay, allowing you to enjoy life fully and be more productive at work.
