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Effects Of High Blood Pressure On Your Body That You Need To Be Aware Of

Effects Of High Blood Pressure On Your Body That You Need To Be Aware Of

Did you just find out that you, someone in your family, or a close friend has high blood pressure? Or maybe you’ve known for a while but want to understand more about the diagnosis? First of all, don’t worry. While high blood pressure can certainly cause a number of risky health problems, it can be controlled.

The key is to learn as much as possible about the related health issues that can be caused by high blood pressure so you feel comfortable with the diagnosis. Awareness about the issue gives you control over the situation, which will help you prevent some of the more serious health problems that sometimes accompany high blood pressure.

Health Issues That Can Be Caused By High Blood Pressure

Several serious health issues brought by high blood pressure could happen if you don’t work to control the problem. Here are some of the common health problems linked to high blood pressure:

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Kidney Disease

The high pressure that your pumping blood creates against your artery walls and between heartbeats can damage blood vessels throughout your body, including in your kidneys. This damage can extend to the kidney’s filters, which means they can no longer properly rid your body of built up toxins. [1]

Heart Disease

Once again, the increased pressure of your blood flow can have severe effects on your heart. First of all, it can cause heart failure. This happens when your heart cannot pump enough blood through your body. The high blood pressure scars the artery walls which forces your heart to work harder. [2]  Another health issue that can be brought by high blood pressure on your heart is ischemic heart disease. This happens when your heart doesn’t get enough blood.

Atherosclerosis

This disease occurs when fat and plaque build up along the inside of the heart’s artery walls. Plaque is able to do this because the arteries have been weakened by the high blood pressure. [3] Too much plaque can lead to a more serious health problem, like:

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Stroke

If atherosclerosis advances too much, it can lead to complete blockage of the artery walls. Your brain does not receive the oxygen that it needs when blood cannot reach it. The lack of oxygen results in damaged or dead brain cells. This is a stroke. [4]

Eye Disease

Just as high blood pressure can damage the blood vessels around your kidney and the arteries around your heart, it can also damage the vessels in the retina of your eyes. The retina is what turns the light and images you see into nerve signals that the brain can understand. With eye disease, you can experience vision loss, double vision, or even headaches. [5]

3 Tips To Prevent These Health Issues

The related health issues of high blood pressure sound pretty scary, but try not to stress too much about it (which could make it worse!). You can work to prevent them from happening by following some of these tips:

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1. Lose Some Weight

Carrying around too many pounds can make it even harder for your blood to pump and circulate, leading to increased blood pressure. Additionally, being overweight keeps you from breathing correctly at night, which also increases your blood pressure. Try losing just 10 pounds or so to help reduce your blood pressure. [6]

2. Get Out and Exercise

Getting exercise helps strengthen your heart and you need a strong heart to pump more blood against the increased pressure of your arteries and blood vessels. If your heart doesn’t have to work so hard, it decreases the pressure in your arteries and lowers your blood pressure reading. Start off slowly by taking short walks near your house. Gradually work your way up to doing more. [7]

3. Eat Healthy Food

Saturated fat, cholesterol, and salt work to increase your blood pressure. Eating a diet rich in complex carbohydrates, fiber, and fresh fruits and vegetables can help counter the effects of high blood pressure. Following the DASH diet is a great way to get control of your daily diet and make sure your body gets the necessary vitamins and nutrients. [8]

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Myths About High Blood Pressure

Many people believe that high blood pressure causes difficulty sleeping, nose bleeds, redness in the face, dizziness, nervousness, and sweating. These symptoms do not, however, indicate high blood pressure. Not checking your blood pressure because you don’t have these symptoms is a bad idea. What makes high blood pressure such a dangerous health condition is that it does not have noticeable symptoms. Too many people go for far too long with undetected and untreated high blood pressure.

Make sure to share this information with other people who may have high blood pressure to help them prevent more serious health problems in the future. As always, check with your doctor before starting any diet or exercise program.

Featured photo credit: Freepik via vectoropenstock.com

Reference

More by this author

Amber Pariona

EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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