Many of us have heard about how good lifestyle choices can help with blood pressure management. But is it that straightforward? Is that the be all end all for someone with hypertension?
In this article, we will look into the four pillars of lifestyle modification: salt reduction, weight normalization, regular exercise, and stress management.
But before that, it is important to know that the effect of lifestyle modification may vary more between individual patients compared to the effect of drug treatment. Secondly, lifestyle modifications may take longer to demonstrate visible effects compared to drug treatment. The gradual nature of lifestyle improvement means that it may take weeks to months before noticeable changes in blood pressure occur.
Nevertheless, lifestyle modifications should always be adapted and optimized alongside the presence of hypertension, as their impact extends beyond just lowering blood pressure values. However, in cases of extremely high blood pressure, initiating drug treatment may be necessary initially.
Over time, with both treatment strategies effectively implemented and blood pressure under control, the relative role of medication may diminish, allowing for potential reductions or even cessation of medication with continued adherence to a healthy lifestyle.
The Four Pillars of Lifestyle Modification:
- Salt Reduction: Reducing salt intake plays a significant role in blood pressure management. Salt is often hidden in processed and pre-packaged foods, making it difficult to gauge our actual salt consumption. A simple guideline is to avoid adding salt to prepared foods, as it is reasonable to assume that salt has already been added during production. In Asian cuisine, salt is commonly found in condiments and sauces like soy sauce, while Western cuisine often utilizes table salt. Hypertensive individuals should avoid both and strive to consume more home-cooked meals prepared with reduced salt.
- Weight Normalization: There is a close association between overweight/obesity and hypertension. For hypertensive patients who are overweight, weight normalization is crucial. On average, every kilogram of weight loss can reduce systolic blood pressure by 1 mm Hg. This means that a weight loss of 10 kg may account for a 10 mm Hg reduction in blood pressure, which is equivalent to the approximate effect of standard hypertension medication used at a standard dose. It is important to note that weight loss can have varying effects among individuals, with some experiencing significant blood pressure reduction while others may observe a more modest decrease.
- Regular Exercise: Engaging in regular exercise is a vital component of lifestyle optimization for blood pressure management. Exercise can take various forms, including weight training, cardiovascular exercises like jogging or swimming, and even enjoyable activities such as dancing. Regular physical activity helps improve cardiovascular health, enhances blood flow, and supports overall well-being. It is important to consult with a healthcare professional to determine an exercise routine that is safe and appropriate for your specific needs and capabilities.
- Stress Management: Stress is a natural and physiological response that can contribute to elevated blood pressure. Hypertensive individuals should prioritize stress management as part of their lifestyle modifications. Mindfulness exercises have a well-documented positive effect on blood pressure, with studies demonstrating that their application can effectively reduce blood pressure to a similar extent as a standard dose of antihypertensive medication. Engaging in activities like meditation, deep breathing exercises, or yoga can help alleviate stress and promote relaxation. Additionally, “forest bathing” or spending time in nature has shown to reduce stress levels and can be combined with gentle exercise for added benefits.
By focusing on the four pillars of salt reduction, weight normalization, regular exercise, and stress management, individuals can take control of their hypertension and improve their overall health. When you are able to embrace these lifestyle modifications, you will be on your journey towards better health and well-being!
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About Dr Adrian Mondry
Dr Adrian Mondry is a Hypertension Specialist accredited by the German Hypertension League in Singapore. He was previously a senior consultant in the department of medicine at the National University Hospital and Ng Teng Fong General Hospital (NTFGH), Dr Mondry has more than 30 years of experience in the field of internal medicine.
Dr Adrian Mondry is recognised for his leadership and contributions in establishing the dedicated hypertension clinic within the National University Health System and fast-track deep vein thrombosis service at NTFGH.
Dr Adrian Mondry is fluent in English, German and French.
About Kaizen Medical
Kaizen Medical is located at Mount Elizabeth Novena Specialist Centre, Suite 11-57.
At Kaizen, we provide in depth health care to patients with multi-organs diseases; tackling undifferentiated presentations that cannot be easily assigned to a single organ.
